Loving this new workout, knowing that the warmup preps me specifically for the pushups workout and then the pancake sits are to prep for tomorrow’s workout and get me closer to the pancake fold faster :) Learning to train smarter, not harder 😎 WARMUP 10 shoulder bands + protocol 10 tabletop rocks 10 wrist circles PUSHUPS 🔥8 bench pushups x3 (graduated from wall pushups!) 5 wall pushups 5 neg knee pushups 30 sec hollow hold GREASE TO GROOVE 60 sec pancake sit x3 throughout the day

How do you all handle training with an injury? I’m also having issues with my hip and it’s making a lot of movement difficult. I’m feeling like I will lose all of my progress if I have to keep resting, so it’s really discouraging!

I’m going to keep this short and sweet today because my voice is hanging on by a thread 😅 But there are some important updates I want to share. 🌳 Skill Tree App — NOW LIVE The Calisthenics Skill Tree App is officially live 🎉 This is different from the training app: • Training app = workout programs • Skill Tree app = skill progressions, PR tracking, visuals, and exploration 📱 It’s currently a web app (works on phone + computer). Long-term goal is iOS / Android once I understand costs and usage. 👉 For now: If you’re on the $9/month tier, you already have access. I’m keeping it there while I test usage and costs. Please: • Play with it • Break it (gently 😄) • Tell me if anything feels confusing or buggy Your feedback matters a lot here. 🧭 Improving Onboarding (In Progress) Now that we have: • The training app • The skill tree app I’m restructuring onboarding so new members: • Know where to start • Know what tools to use • Reach results faster Expect changes in: • Starter guidance • Where plans live • How the community flow works This is all about clarity over clutter. 🤝 1-on-1 Coaching (March Test Run) In March, I want to test a small group for 1-on-1 coaching. This is NOT replacing the community. It’s for people who want: • Daily feedback • Technique reviews • Personalized structure • Direct accountability I’m thinking 3–5 people max to start so I can make this exceptional, not rushed. 👇 If you’re interested, comment below or DM me and I’ll reach out. ❤️ Final Notes • Skill Tree = live • Onboarding = improving • 1-on-1 coaching = testing soon Thanks for being patient while I build this the right way. If my voice survives, new video tomorrow 😅 If not… expect a repost. Stay awesome 💪

If you want bodyweight mastery and real freedom of movement, you need to understand one key distinction that most people miss. 👉 Mobility and flexibility are connected 👉 But they are not the same thing After coaching hundreds of athletes in hybrid calisthenics, parkour, gymnastics, and Ninja Warrior, this misunderstanding is one of the biggest things holding people back. 🤸 What Is Flexibility? Flexibility is your passive range of motion. It answers the question: • How far can I get into a position with assistance? Examples: • Touching your toes • Holding a split while gravity pulls you down • Being pushed deeper into a stretch Flexibility is about range, not control. 🏃 What Is Mobility? Mobility is your active control inside that range of motion. It answers the question: • Can I move, stabilize, and create force there? Examples: • A high kick • Deep squats with control • Flowing through animal movements • Parkour landings • Gymnastics shapes Mobility is flexibility plus strength and control. 🚫 The Common Mistake Most people think: “I need to stretch more.” In reality: • Most adults already have enough flexibility for functional movement • What they lack is strength inside the range they already have That’s why endless stretching often doesn’t fix stiffness, pain, or movement limitations. 🧱 How Calisthenics Builds Flexibility Naturally When you train calisthenics through full ranges of motion, flexibility often improves automatically. Examples: • Deep squats instead of stopping at 90° • Push-ups and dips with extra depth • Shoulder movement through full ranges • Controlled leg raises You don’t need more stretching. You need better movement quality. 🔁 Why Movement Beats Stretching for Mobility Mobility improves fastest when you: • Move through ranges of motion • Load them lightly • Control them repeatedly That’s why I became most mobile training parkour, even without stretching. Movement itself created usable range. 🎯 When You SHOULD Train Flexibility

Beautiful day to go sledding !🛷 🌞 It's not always about doing pull ups, handstands or hitting a new personal best sometimes it's just about having fun! But I gotta say, 1 hour of sledding is a perfect way to get my cardio in😅