Today is a cardio day. I alternate strength and cardio focus, but try to include a skill and some sort of hang/grip training at the end when I can. This is today's hang time, after I finished a session on the stairs and some handstands.

First things first… 👏 Huge congrats to everyone who showed up for Week 1. Whether you trained 1 minute or 30 minutes, daily contact with a skill is a BIG win. Week 1 wasn’t about perfection. It was about showing up, building the habit, and proving to yourself you can stay consistent. Now let’s roll into Week 2. — 🧠 Quick Reflection (Post This 👇) Before choosing your next step, take a moment and comment below with: • One thing you were proud of from last week • Did daily practice feel easier by the end of the week? • Did consistency improve your confidence, control, or awareness? No judgment. No overthinking. Just honesty. This reflection is part of the progress. — 🔁 Week 2: Stay the Course or Switch It Up For Week 2, you have two solid options: Option 1️⃣ — Keep the same skill • Double down • Go a little deeper • Same skill, better quality • Same skill, slightly harder progression Option 2️⃣ — Choose a new skill • Fresh focus • New stimulus • Apply the consistency habit to something new Both are wins. There is no “better” choice — only the one that fits YOU right now. — 🛠️ How Week 2 Works Same rules as last week 👇 • Pick ONE skill • Work on it every day this week • 1 minute counts • 30 minutes counts • Showing up counts Post what you did here 📝 Want feedback? Film it 🎥 or describe it clearly. The more you share, the more I can help. — 🤸‍♂️ Skill Ideas (If You’re Unsure) Strength or skill-based options • Handstand or handstand drills • Pull ups or chin ups • L-sit, tuck holds, or leg raises • Muscle-up progressions • Crow pose or elbow lever Movement & mobility options • Animal flow or locomotion • Deep squat work • Hanging, shoulder health, or mobility If you’re stuck, just comment “help me choose” and I’ll guide you. — 💬 What to Do Now Comment below with: • What you were proud of from Week 1 • Whether you’re keeping the same skill OR switching • The ONE skill you’re committing to for Week 2 Consistency is already working. Let’s build on it 🔥

This week is simple 👇 👉 Pick ONE skill 👉 Work on it every day this week That’s it. ⏱️ 1 minute counts ⏱️ 30 minutes counts ✅ Showing up counts 🛠️ How to participate this week • Choose ONE skill • Work on it daily • Post here what you did 📝 • Want coaching? Film it 🎥 or describe it clearly The more you share, the more I can help you 👀 🤸‍♂️ What kind of skills? Pick one skill-based focus: • 🤸 Handstand or handstand drills • 💪 Pull ups or chin ups • 🪑 L-sit or tuck holds • 🔗 Muscle up progressions • 🐦 Crow pose or elbow lever • 🦍 Animal flow or movement • 🧘 Mobility, deep squat, hanging work You don’t need to be “ready”. You just need to touch the skill daily 🔁 💬 What to do now Comment below with: • 🔹 The ONE skill you are working on this week OR • ❓ Say “not sure” and I will help you choose Consistency beats chaos. Let’s lock in Week 1 🚀

A lot of people want to learn skills like handstands, front levers, planche, or muscle-ups… but they get stuck on where these fit in a normal workout. If you already train 3–5 days a week, this is the missing piece. The key is understanding that not all skills are trained the same way. — There Are 2 Types of Calisthenics Skills 🧠💪 1️⃣ Technique-based skills These fail because of balance, coordination, and body control — not because your muscles give out. Examples • Handstand • Balance-based movement skills If you can support your weight on straight arms, you are strong enough to start. How to train them • Train them often • Short sessions are fine • You can do them before workouts, after workouts, or between sets • Frequency > intensity The handstand gets better the more often you practice being upside down. — 2️⃣ Strength-based skills These fail because your muscles literally cannot hold the position anymore. Examples • Front lever • Planche • Back lever • Human flag These follow strength training rules. How to train them • Pick the hardest progression you can hold • Hold it to near-max effort • Rest 24–48 hours before training that skill again • Progress the hold or the difficulty over time If the skill relies on muscle strength, it must be treated like strength training. — Where Skills Fit in Your Workout 🧩 Every workout needs one main goal. If a strength-based skill is your priority • Do it at the start of your workout • Train it when the target muscles are fresh • Everything else becomes accessory work Example Planche day = shoulders first Front lever day = back + core first If a technique-based skill is your priority • You can train it on almost any day • It doesn’t need full recovery • It pairs well with rest periods or warm-ups That’s why handstands can be trained way more often. — The Big Mistake 🚫 Trying to train too many main skills at once. You can work on multiple things, but only one goal gets your best energy. Everything else supports it.

So good to be back in the gym after the festive break. Anyone else missed that pump and dopamine hit? 💪