Just recently started practicing calisthenics and looking to improve my strength and mobility!

Today I discovered I already have the strength to hold up the bar for a couple of seconds, so now it becomes possible for me to train to get my first pull-up (or at list chin up) this year 💪😃

Wasn’t feeling it today so I kept it simple. Assisted Dragon squat 3 x5 reps per leg These were a lot harder than I expected. Definitely need to do more mobility work to achieve a full dragon squat. Zercher squats (pause at the bottom) 1. 8@40kg 2. 7@50kg 3. 7@50kg Barbell hip thrust (pause at top) 1. 12@60kg 2. 10@80kg 3. 10@80kg Back ext 3x15 reps Superset Standing calf raises 3x20 reps

chin-ups- 3sets 10, 9, 7 reps Bent over Barbell row -3x10@40kg Lat pulldowns (wide grip pronated)- 3 sets 12@30kg 12@35kg 10@40kg Superset Cable face pulls- 3 sets 12@35kg 10@40kg 10@40kg Finished with Hanging L-sit holds

Workout: - Machine assisted pull up (trying to build volume) superset with banded dips (3x6) - Deadlifts (5x5) - Inverted row superset with pike press (3x8/6) - Nordic ham curls (3x 1-2) - Core work (toes to bar) - Finished with some handstand practice