You ask your questions. I record a video answering them in detail. Then on Sunday, if you join the live call, we go even deeper together. If you cannot make it, the replay will be posted so you still get the full breakdown. Summary Of Video: 1. How to Keep Your Heels Down in a Squat Your heels lifting isn’t always an ankle-mobility problem — it can also come from tight hamstrings or hips. You need to identify the real limiter. Three practical fixes: - Progressive box/target squats - Mobility work to find the weak link - Ankle-specific mobility if needed Rule of thumb: Don't chase 12-exercise physio routines — pick 1–2 effective mobility drills and stick to them. 2. How to Structure Training When You Have Too Many Goals The big issue isn’t lack of ability — it’s trying to train everything every day, which creates anxiety and kills sustainability. Key Framework Split training into Strength Days and Skill/Movement Days. Strength Days - Focus only on strength. - 2–3 sessions/week is enough for actual progress. - Workouts should be ~30 minutes with no more than 6 exercises (supersets help). - Handstands and similar skills = optional “sprinkle” work (a few mins before or after), not required tasks. Skill/Movement Days - Lower intensity: mobility, animal movements, technique work. - 5–10 min mobility warm-ups are enough — don’t overdo it. - Handstands/headstands can go here if you want frequent practice. Weekly Structure Example - Mon: Strength - Tue: Skills/Movement - Wed: Strength - Thu: Skills/Movement - Fri: Strength - Sat: Light mobility or a favorite skill - Sun: Rest (or playful practice if you just enjoy it) 3. Dealing with Anxiety About “Missing” Skills Skill progress feels fragile, but it isn’t. You don’t need to practice every skill every day to maintain it. Why: - To improve something: ~8/10 effort. - To maintain it: ~2/10 effort. Once you reach a baseline (e.g., handstand against the wall, a basic muscle-up), maintaining it becomes easy — you don’t lose it overnight.

Today’s skill is Headstand Shapes, getting comfortable upside down and exploring control. We are continuing the theme of balance and working towards the handstand! This is about shape awareness, not how long you hold it. Pick your level: ✅ Beginner: Wall or tripod headstand 🔄 Explorer: Headstand leg shapes (tuck, straddle, stag) 🔥 Expert: Headstand → press negative or handstand entry attempts ⏱ 3–5 minutes is plenty. Move slowly and stay stacked. 🎥 Videos encouraged! Shape control looks awesome on camera. Post a ✅ or clip to complete Day 7 ❄️🔥

Lately I’ve been recording quick live videos to answer real questions I see pop up in the community. No fluff. No “generic advice.” Just real coaching, for real situations you’re actually dealing with. But here’s the thing… I don’t want to guess what you need. If you’re stuck, confused, or second-guessing something in your training, I want to hear it. It can be technical: Handstands, pull-ups, muscle-ups, mobility, pain, fear, plateaus… Or it can be mental: Consistency, motivation, confidence, feeling lost with your routine. Nothing is too basic. Nothing is a bad question. If one thing has been slowing you down lately, there’s a good chance others feel the same. Drop your question in the comments, and I’ll turn it into a quick live breakdown or demo so you can actually move forward. 💬 What’s the one thing you’re struggling with most right now, or something you are curious about?

Alright, this is me officially pressing the “Go Live” button and seeing what happens 😄 Posts are great… but sometimes video just works better, especially for skills and concepts where seeing and hearing it makes things click. That’s how I learn, and I know a lot of you are the same. So moving forward, I’m going to record certain parts of live calls and turn them into short, focused trainings you can come back to anytime. This is attempt number 1, and we’ll absolutely be doing more of these if it’s helpful. 👇 This video is all about handstands. Specifically, the most frustrating stage almost everyone gets stuck at. 🤸 Handstands: Stuck at 1–2 Seconds? This Is For You If this sounds familiar: - You can kick up… but only hold it for a second or two - You’re good against the wall, but freestanding feels impossible - You’ve been “almost there” for weeks or months Cool. You’re not broken, you’re actually right where you should be. Most people never even reach this stage. In the video, I break down why this phase is the hardest part of the handstand and how to train it intentionally instead of just kicking up and hoping it works. Big idea: Your balance range upside down is tiny right now, like a baby learning to walk. The goal isn’t magic balance… it’s teaching your nervous system how to fall and fix it before you hit the ground. 🔑 What I Cover in the Video ✅ Why falling over and over is actually normal (and necessary) ✅ The idea of overbalancing vs underbalancing ✅ Handstand “bounces” (one of the most effective, no-BS drills) ✅ Chest-to-wall vs back-to-wall (and why banana shapes slow progress) ✅ How to train balance corrections instead of just attempts ✅ Simple setups using a wall, objects, elastics, or a spotter ✅ How this is the real bridge from 1–2 seconds → 5–10+ seconds This is that wall everyone hits. Once you get through it, progress speeds up fast. 🧠 How to Use This - Add the wall bounces into your handstand sessions (5–10 reps) - Use them before freestanding attempts while you’re fresh - If handstands are your priority → focus on getting in + staying in - Fancy drills = optional. - Consistent, smart reps = undefeated.

This group is for active athletes, not silent ghosts. If you stay inactive and don’t reach Level 2 (5 points)… 👉 You will be removed from the group. The good news? It’s very easy to stay if you take action. ✅ Step 1: Introduce Yourself! First, you'll make a post here to introduce yourself: Click Me :) 1️⃣ What is your Instagram so we can all follow each other? 2️⃣ What is your current goal? 3️⃣ What skill do you want to master in the future? 4️⃣ Choose a GIF that represents you, your goals, or just something totally random 😄 ✅ Step 2: Reach Level 2 (Stay in the Group) To stay in the group, you must reach Level 2 = 5 points You can earn points when other like or comment your stuff. It only takes a few minutes to contribute something real. If you don’t participate and don’t reach Level 2… 👉 You will be removed. ✅ Step 3: Explore the Free Resources! 👉 [Click here to finish the introduction course to get more free stuff] There, you will find: - A short video showing you how everything works - How to earn points easily - How to get the most out of this community 🔥 This Community Is Built On: ✅ Action ✅ Support ✅ Progress 👉 Introduce yourself. Get active. Reach Level 2. Stay.