A lot of people say they want more mobility. But what they usually do is just stretch more. That can help a little. But mobility is not just stretching. And if you treat mobility like it is only stretching, you will usually miss the part that actually helps you move better. 🧠 The simplest way to think about it Here is the easiest way to separate them: • Flexibility = how much range of motion you can get into • Mobility = how much control and strength you have in that range of motion So if someone can sit in a split, that shows flexibility. If someone can lift their leg high, move through weird positions, and control their body there, that is mobility. That is why mobility matters so much more for: • handstands • L-sits • animal movements • parkour • gymnastics • calisthenics in general • feeling good in your body ⚠️ Why stretching alone is not enough Stretching helps you access a position. But mobility is about being able to own that position. That means: • get there • stay there • move there • be strong there That is why some people stretch a lot, but still feel stiff when they move. They have range. But they do not have enough strength or control in that range. 💪 Mobility is strength in motion This is the big idea. Mobility is not just relaxing into a stretch. Mobility is your body being able to actually use that position. That is why things like these help a lot: • deep squats • cossack squats • pike compression • hanging work • animal movements • controlled shoulder work • loaded mobility exercises Because now you are not just stretching. You are teaching the body to be strong and aware there too. 🔄 What is loaded mobility? Loaded mobility is one of the most useful things you can do. That just means you are building strength while moving through range. Examples: • deep goblet squat • cossack squat • Jefferson curl • reverse Nordic • ATG split squat • deficit push-up • deeper dip range with control This is one reason calisthenics and hybrid calisthenics can be so powerful.

Today after I wake up I found red rashes all over my body. Going to doctor right now

Most people think calisthenics skills are either: • Too hard • Just flashy party tricks • Or only for freakishly strong people That’s not true 😌 After coaching hundreds of athletes in calisthenics and parkour, here’s the truth: There are skills you can learn in 1 day to 1 week AND they actually build the fundamentals for big goals later like: • Human flag • Planche • Front & back lever • Muscle-up • Handstand So these aren’t just “cool tricks.” They’re stepping stones. — 🤸 Skill #1 — Elbow Lever This one looks wild… but it’s mostly balance and body mechanics. What it teaches you: • How to lift your legs behind you • How to find your center of mass • How to lean forward into strength (huge for planche + levers) How to make it easier: • Do it on a chest-high surface (like a solid table) • Or use parallets / push-up helpers for extra height • Let your head and legs have space • Lean forward until your feet feel lighter… then float up 😮‍🔥 This one carries directly into: • Planche • Front lever • Back lever — 🚩 Skill #2 — Clutch Flag (Human Flag Prep) This is the “cheat code” version of the human flag. What you do: • Wrap one arm behind a pole • Grab it • Let your body hang sideways • Hold a tight body line What it teaches you: • Core tension • Oblique strength • Body positioning • How to stay rigid in space There’s also a kid-version of this: • Hug the pole • Elbow into your waist • Let your body hang out sideways It’s easier than it looks… and stupidly effective. — 🐦 Skill #3 — Crow Pose This one is technically intermediate… …but beginners get it all the time. What it teaches you: • How to balance on your hands • How to use your fingers like brakes • Shoulder lean mechanics • Core tension Why it matters: • Carries into handstands • Carries into planche • Carries into press-to-handstand Bonus truth: It’s actually harder on the wrists than handstands 😅 But insanely useful. — 🤕 Skill #4 — Headstand / Tripod Stand Not sexy. Very useful. What it teaches you:

Walk is often Underestimated. While it provides various benefits form of cardio, improve mental health, improve social life, maintain Vitamin D in body if you go out in sunlight, etc My steps daily would be minimum 10,000 outside of my workout and runs. Sometimes it even reachs 15,000 or even 20,000. What are your average daily steps?

Had three really good workout days this week. Was pretty sore on the days after so focused on stretching/mobility and walking on the other days. Managed an 8 second handstand, so I’ll take that as a win.