One of the coolest parts about being in this community is that you don’t just get information — you get momentum, accountability, and support. By simply participating, posting, commenting, sharing progress, you earn points, unlock resources, and move closer to your goals. But more importantly… you start showing up for yourself. I want to highlight a few members who have been doing exactly that 👇 — 👏 Real People. Real Progress. • @Karyn Ainsworth has been here a long time and keeps showing up Shoulder stands, crow poses, handstand kick-ups, learning how to fall safely and supporting others consistently. This didn’t happen overnight. This is the result of weeks of small actions stacking. • @Tye Kirk jumped in and committed with assisted band muscle-ups, daily freedom-of-movement work, animal flow almost every day and noticeable improvements in mobility and body control. That consistency is why progress feels lighter over time. • @Zara Doering put herself out there early with crow pose attempts, floor L-sit holds and band-assisted muscle-ups. From “not sure if this is possible” to clear, visible progress in a short window. • @Val Mercier working handstands the right way with applying tips, practicing balance, staying patient and building time upside down. This is what happens when information meets application. • @Gabriela Lavista consistently showing up, not just training but giving feedback, supporting others and sharing experience. That’s how community becomes powerful. • @Luciana Rennó working cartwheels and exits, learning how to fall safely, removing fear and unlocking confidence upside down. Cartwheels aren’t random. They’re a bridge to better handstands. • @Emma Burton reminding everyone this isn’t just skills — it’s strength too with pull-ups, progressing reps and weighted pull-ups.

First things first… 👏 Huge congrats to everyone who showed up for Week 1. Whether you trained 1 minute or 30 minutes, daily contact with a skill is a BIG win. Week 1 wasn’t about perfection. It was about showing up, building the habit, and proving to yourself you can stay consistent. Now let’s roll into Week 2. — 🧠 Quick Reflection (Post This 👇) Before choosing your next step, take a moment and comment below with: • One thing you were proud of from last week • Did daily practice feel easier by the end of the week? • Did consistency improve your confidence, control, or awareness? No judgment. No overthinking. Just honesty. This reflection is part of the progress. — 🔁 Week 2: Stay the Course or Switch It Up For Week 2, you have two solid options: Option 1️⃣ — Keep the same skill • Double down • Go a little deeper • Same skill, better quality • Same skill, slightly harder progression Option 2️⃣ — Choose a new skill • Fresh focus • New stimulus • Apply the consistency habit to something new Both are wins. There is no “better” choice — only the one that fits YOU right now. — 🛠️ How Week 2 Works Same rules as last week 👇 • Pick ONE skill • Work on it every day this week • 1 minute counts • 30 minutes counts • Showing up counts Post what you did here 📝 Want feedback? Film it 🎥 or describe it clearly. The more you share, the more I can help. — 🤸‍♂️ Skill Ideas (If You’re Unsure) Strength or skill-based options • Handstand or handstand drills • Pull ups or chin ups • L-sit, tuck holds, or leg raises • Muscle-up progressions • Crow pose or elbow lever Movement & mobility options • Animal flow or locomotion • Deep squat work • Hanging, shoulder health, or mobility If you’re stuck, just comment “help me choose” and I’ll guide you. — 💬 What to Do Now Comment below with: • What you were proud of from Week 1 • Whether you’re keeping the same skill OR switching • The ONE skill you’re committing to for Week 2 Consistency is already working. Let’s build on it 🔥

I think my grip strenght is limiting my progress with other things. Recommendations??

A lot of people want to learn skills like handstands, front levers, planche, or muscle-ups… but they get stuck on where these fit in a normal workout. If you already train 3–5 days a week, this is the missing piece. The key is understanding that not all skills are trained the same way. — There Are 2 Types of Calisthenics Skills 🧠💪 1️⃣ Technique-based skills These fail because of balance, coordination, and body control — not because your muscles give out. Examples • Handstand • Balance-based movement skills If you can support your weight on straight arms, you are strong enough to start. How to train them • Train them often • Short sessions are fine • You can do them before workouts, after workouts, or between sets • Frequency > intensity The handstand gets better the more often you practice being upside down. — 2️⃣ Strength-based skills These fail because your muscles literally cannot hold the position anymore. Examples • Front lever • Planche • Back lever • Human flag These follow strength training rules. How to train them • Pick the hardest progression you can hold • Hold it to near-max effort • Rest 24–48 hours before training that skill again • Progress the hold or the difficulty over time If the skill relies on muscle strength, it must be treated like strength training. — Where Skills Fit in Your Workout 🧩 Every workout needs one main goal. If a strength-based skill is your priority • Do it at the start of your workout • Train it when the target muscles are fresh • Everything else becomes accessory work Example Planche day = shoulders first Front lever day = back + core first If a technique-based skill is your priority • You can train it on almost any day • It doesn’t need full recovery • It pairs well with rest periods or warm-ups That’s why handstands can be trained way more often. — The Big Mistake 🚫 Trying to train too many main skills at once. You can work on multiple things, but only one goal gets your best energy. Everything else supports it.

If you ever feel stuck in calisthenics, or unsure where to start, it almost always comes back to three foundational movements. The push-up. The pull-up. The squat. Mastering these with the right progressions is how you unlock skills like the muscle-up, one-arm push-up, and pistol squat. Here’s the simple rule that applies to all three. You always want to use the hardest version you can do cleanly. If you can do at least 6 good reps and work toward 8–12, you’re in the right place. Once you can hit that range, you progress. — Push-Up Progressions 💪 You start higher and work your way lower. • Wall, rail, or table push-ups • Knee push-ups (full range, chest to floor) • Negatives (slow down, knees up) • Full push-ups Once full push-ups are solid, you move toward strength asymmetry. • Diamond push-ups • Archer push-ups (side to side, uneven loading) • One-arm push-up negatives • Full one-arm push-up Pike push-ups are NOT a push-up progression. They are a vertical push for handstand push-ups. Different goal, different muscles. — Pull-Up Progressions 🧲 Pull-ups are harder for most people, so the progressions matter. • Inverted rows (the more horizontal, the harder) • Jackknife pull-ups (legs help less, arms do more) • Assisted pull-ups (bands, chair, or box) • Negative pull-ups (slow and controlled) • Full pull-ups Scapula pull-ups are great, but not a main progression. Use them as warm-ups or accessory work. From full pull-ups, your path splits. If your goal is one-arm pull-ups • Archer pull-ups • Assisted one-arm pull-ups • One-arm negatives If your goal is muscle-ups • High pull-ups (chest to bar and above) • Explosive pull-ups • Weighted pull-ups — Squat & Pistol Squat Progressions 🦵 Before pistols, you need a deep squat. If depth or mobility is missing, start here. • Assisted squats or split squats • Deep squat holds • Bulgarian split squats Once depth is solid, pistol work begins. • Box pistols (hover, don’t sit) • Assisted pistols (holding support)