The 7-day calisthenics start

Seven rules from the research on bodyweight training, one a day: where to start, how to warm up, how many reps, and how to stay injury-free.

• Day 1: The progression ladder
• Day 2: Raise, prime, rehearse: the 10-minute warm-up
• Day 3: Reps are overload too: the 6–30 window
• Day 4: Frequency for skill, sets for size
• Day 5: The 70% rule
• Day 6: Wrist pain is a stop sign
• Day 7: Sleep on the skill