Calisthenics Playbook Push Pull Squat | Pdf Free _hot_ Download

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Finisher: Plank to Downward Dog transitions until failure (Aim for 1 minute).

Cool Down: Chest stretch and lat stretch.

• Push (Horizontal & Vertical): Develops the chest, shoulders, and triceps. (e.g., Push-ups, Dips, Pike Push-ups).
• Pull (Horizontal & Vertical): Builds the back, biceps, and grip strength. (e.g., Pull-ups, Rows, Chin-ups).
• Squat (Legs & Core): Forges the quads, glutes, hamstrings, and stabilizer muscles. (e.g., Squats, Lunges, Pistols).

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