Post a GIF with no context. That’s it. Go: • funny • chaotic • cursed • dramatic • completely random No explanation allowed 😆

🎥 Quick Update Today (Losing My Voice 😅) My voice is cooked today, so I’m doing something different. Normally, the Handstand Blueprint video is unlocked at: • Level 7 • Or by inviting someone into the community But today I’m making it 100% free for everyone already here ✅ ⏳ Important: this is a limited drop. I’ll likely remove it by the end of the week. 🤸 Handstand Blueprint (FREE This Week Only) If you’ve been stuck thinking you need insane strength or flexibility, you don’t. The real “entry requirement” is simple: • You can put weight on straight arms • You can learn to stack your body • You can practice tiny balance corrections consistently This video breaks down the full path: • Step 1: The minimum strength test (bunny hops) • Step 2: Chest-to-wall handstand as your first real milestone • Step 3: Falling safely (bail = mini cartwheel) • Step 4: Fixing overbalance vs underbalance • Step 5: Drills to hold longer, not just kick up forever • Daily practice plan (2 minutes a day beats 1 hour once a week) ✅ What I Want You To Do After Watching Pick ONE of these and post it below: • Your current handstand stage (0 to wall hold to freestanding) • Your biggest struggle (balance, fear, wrists, shoulders, kick-up) • A quick video of your attempt (even 5 seconds is enough) If you share a clip, I’ll help you spot the “one missing piece” faster.

I want to ask for a little help from those of you who have already done the 1-on-1 free call with me. There’s a lot of distrust on the internet around “free calls,” and honestly… I get it. Most people expect a pitch, pressure, or some kind of catch. That’s not how these calls are meant to be. 🧠 If You’ve Done the Call… Would you be open to sharing your experience? Things that would help others a lot: • Did it feel salesy or pressured? • Did you actually get clarity or direction? • Was it useful even if you didn’t move forward with coaching? • Did it feel genuinely free? Short or long is totally fine. Even one sentence helps. 🙏 Why I’m Asking I want this community to be as transparent as possible. Hearing it from real people in the group means way more than anything I could say myself. I’d love to be able to point others to this post so they know exactly what to expect.

Starting calisthenics does not need to be complicated. You don’t need dozens of exercises, fancy programming, or advanced skills to begin. You only need seven compound movements that: • 💪 Train every major muscle group • 🧠 Scale from beginner to advanced • 🔁 Lead directly into high-level calisthenics skills After coaching hundreds of athletes in hybrid calisthenics, parkour, gymnastics, and Ninja Warrior, this is the simplest framework that actually works. 🔗 Why Compound Movements Matter Compound movements train multiple muscle groups at once. Just like a bench press trains chest, shoulders, and triceps, calisthenics has its own compound staples that build strength and skills at the same time. Once you understand these movements: • 📈 Progressions become clear • 🚫 Skills stop feeling “out of reach” • 🧩 Programming becomes simple 🔥 The 7 Core Calisthenics Movements (and What They Lead To) • 🧗 Vertical Pull Pull-up variations → Muscle-up • 🪜 Horizontal Pull Inverted rows → Front lever • 🤸 Vertical Push Pike push-ups → Handstand push-ups • 🤲 Horizontal Push Push-ups → Planche push-ups or one-arm push-ups • 🦵 Squat Pattern Squats → Pistol squats • 🛡️ Hinge Pattern Nordic curls → Explosiveness, knee resilience, jumping skills • 🔒 Core / Compression Leg raises → L-sit If you train these seven well, you are covering almost everything calisthenics demands. 🪜 Progressions Matter More Than the Final Skill Most people get stuck because they only see the end goal. “If I can’t do a pull-up, where do I start?” You start with progressions: • 🪑 Wall-supported rows • 📏 High inverted rows • 📉 Low inverted rows • 🧩 Assisted pull-ups • ⏬ Negatives • 🤝 Chin-ups • ✔️ Full pull-ups Same idea applies to every movement above. 🗓️ How to Organize These Exercises You do not need a perfect split. Simple options: • 🧠 Full body (3x per week) • 🔼 Upper / 🔽 Lower • Push / Pull / Legs Key rules: • ⏱️ Avoid training the same muscle group on back-to-back days • 🛌 Give 24–48 hours before repeating a movement pattern

Starting the year by moving my body every single day this week. Not about perfection: just showing up, one day at a time. Special thanks to my mentor @Luciana Rennó 🙏🏼