TrainersEye · Session of the Day · Calisthenics · #100

Calisthenics Unilateral Legs — Pistol, Shrimp & Airborne

Single-leg strength at full depth — eccentric knee control, ankle stiffness, ground power · Cycle · Explosive & Skill Peak (ballistics)

Target ≈ 60 minDate Body Weight Session RPE cap 8/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Wrist, scap & joint priming · 8-10 min

Time__ : __

1	Wrist Circlesany wrist pinch: elevate to fists or parallettes, shorten the lean	2 min flow
2	Scapular Push-Upscap posterior tilt — chest proud, shoulders away from ears	2 × 10
3	Arm Circlessteady breathing rhythm	8 + 8

Phase 2 · Inversion & Velocity Ballistics8-10 min · shapes before freestanding · bail practice included

Time__ : __

	1	Crow — knees on shelvesstack it: wrists-elbows-shoulders-hips in one line	3 × 30 s + shifts
	2	Lateral Boundskill work fresh — 3-5 crisp reps, walk-away rest	3 × 3

Phase 3 · Primary Relative-Strength Engine18-22 min · straight-arm + pull/push pairing · rest 2-3 min FULL

Time__ : __

1	Pistol Squatknee travels over the toe — heel down, full depth owned	4 × 3/side + jump
2	Cossack Squatknee travels over the toe — heel down, full depth owned	3 × 6/side
3	Bulgarian Split Squat5-second negative — fight every centimetre down	3 × 8

Progression: Explosive rule: clap, switch and release moves only fully fresh — 3-5 crisp reps, walk-away rests. Skill work first in the session forever; a tired nervous system learns nothing.

Phase 4 · Structural Density Block12-15 min · mechanical-advantage drop sets · quality to the last rep

Time__ : __

1	Archer Push-Upscap posterior tilt — chest proud, shoulders away from ears	3 × max-2 reps
2	Shrimp Squathollow body locked — ribs down, pelvis tucked, zero arch leak	3 × 8
3	Chin-Uppull the bar to the chest, elbows to the hips	3 × 8

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Downward Dogsteady breathing rhythm	60 s
2	Forearm Stretchany wrist pinch: elevate to fists or parallettes, shorten the lean	45 s/side
3	Child's Posesteady breathing rhythm	60 s

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Levers are earned centimetre by centimetre — elbows locked on straight-arm work, wrists prepped every session, elevate to fists at any pinch; skill quality ends the set, never failure. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.