Comeback (Calisthenics)
Two weeks of easy bar and floor work after time away from training. Choose easier variations; this is a return-to-practice block, not skill coaching or rehab.
Overview
For generally healthy adults who can practise the listed movements comfortably. Learn unfamiliar lifts with suitable instruction and use appropriate safety equipment.
This is a short return-to-training block, not rehabilitation. Use easy loads, stop well before failure, and increase work only when soreness and recovery allow. Persistent or sharp pain is a reason to stop and seek appropriate advice.
General fitness information, not medical advice. Stop if you feel pain or unwell. Returning after injury or managing a health condition requires individual advice.
What you need
Workouts & weeks
Preview every workout before you join.
Week 1
Bodyweight strength
4 exercises · 35 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 5–10 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 2 sets · 15–30 seconds
Bodyweight strength
4 exercises · 35 min
- Glute bridge · 3 sets · 8–15 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Pike push-up · 2 sets · 4–8 reps
- Hanging knee raise · 2 sets · 5–10 reps
Bodyweight strength
4 exercises · 35 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 2 sets · 20–30 seconds
Week 2 · Later weeks
Bodyweight strength
4 exercises · 35 min
- Air squat · 3 sets · 8–15 reps
- Knee push-up · 3 sets · 5–10 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 2 sets · 15–30 seconds
Bodyweight strength
4 exercises · 35 min
- Glute bridge · 3 sets · 8–15 reps
- Assisted pull-up · 3 sets · 3–6 reps
- Pike push-up · 2 sets · 4–8 reps
- Hanging knee raise · 2 sets · 5–10 reps
Bodyweight strength
4 exercises · 35 min
- Walking lunge · 3 sets · 6–10 reps / per side
- Push-up · 3 sets · 4–8 reps
- Inverted row · 3 sets · 5–10 reps
- Plank · 2 sets · 20–30 seconds
Sources & adaptations
An independently written adaptation, not an official or endorsed edition. Program structure and block length are explained below.
This is a short return-to-training block, not rehabilitation. Use easy loads, stop well before failure, and increase work only when soreness and recovery allow. Persistent or sharp pain is a reason to stop and seek appropriate advice. Choose a movement variation that lets you complete every repetition with control. Progress repetitions first, then leverage or assistance. Do not replace a vertical pull with extra push-ups; use a suitable bar, rings or a documented alternative.