Most people who want to start calisthenics make the same mistake: they try to do everything at once. Handstands. Muscle-ups. Front levers. Planche. Flows. They build a 2-hour program filled with advanced skills, only to burn out in a week. Here’s the hidden truth: simple scales beat complex plans every time. All you need is to work on the foundations and that will help with everything you want to achieve. There are NO masters without the basics. Your real “Day 1” is about mastering control of your own body with basics. That would Be: 1 Push (push up, dips or pike push ups) 1 Pull (pull ups, inverted rows) 1 Squat/Hinge (Squat, Glute Bridge, Nordic Curl or Sissy Squat) 1 Core (Hollow Body or Leg Raises) That's it, there is your workout. Do as many as possible 1 after the other, takes about 5 minutes. Now you have no excuse that there is no time to get your workout in. These aren’t “beginner” moves, they’re the foundation athletes never stop training. The only different is they get harder progressions or more focused on their goals. Consistency is the real breakthrough. One minute of hollow hold every day builds more momentum than a 3-hour grind once a week. Micro-wins like holding a crow pose, or kicking up to the wall for 3 seconds, stack up faster than you think. That’s why in the Masterbook we give you all the skill timelines and the progressions for all the biggest movement patterns. Start smaller. Build momentum. Celebrate every rep of progress. 👉 Comment SIMPLE if you want me to share a simple starter plan with you personally.

I'm hoping to unlock 'awesome lifestyle' in classroom 👍 looking to get into a rhythm and flow 😉 feeling a bit staccato at the moment as i integrate new exercise routines into my life. Job changes and family changes, so building a better foundation, which I intend to include healthy exercise in my routine. Anybody else adjusting their life rhythms? Please share what a good foundation is for you 👍🥰🤞

Training for any goal like strength, handstands, muscle-ups, and front levers takes consistency. And consistency is built one action at a time. That’s why we created this Action🏃🏽‍➡️ category — it’s your place to check in, keep yourself accountable, and share the small wins that stack into massive progress. It doesn’t matter if it’s big or small. - Did you hit your workout today? Post it here. - Did you practice 5 minutes of a skill like handstands? Drop it here. - Did you prep your meals, improve your sleep, or do your mobility routine? Put it here. Every rep counts. Every step forward matters. 👉 Here’s how to use this: 1. Post what you did today toward your fitness or skill goal. 2. Be specific if you want feedback (e.g., “3×10 pull-ups with scapula control,” “10-sec handstand hold”). 3. Encourage others — reply, like, and celebrate wins. (which gets you more points on the leaderboard) This isn’t just tracking… it’s community fuel. When you share your actions, you raise the bar for everyone else. 💬 What’s one action you’ve taken today toward your hybrid calisthenics goals? Post it below ⬇️

Here is a very general information dump on flexibility training, what it is, how long to do it and the best routine I found to get started. @Emma Liao, this should answer the question. Video Transcript (Cleaned Up) All right, let’s talk about flexibility. I figured I’d make a quick video about it since it’s already in the master book. I’m about halfway through the book, and I noticed flexibility is something we don’t often cover in depth. Before we move on to mobility and freedom of movement, I want to give you the basics. Flexibility vs. Mobility Flexibility is simply increasing your range of motion. Mobility is how well you can move through that range. For example, if you want the splits, you need flexibility training to get there. How to Improve Flexibility Research shows the most effective way is to hold a stretch for 30–60 seconds. Anything longer doesn’t seem to give extra benefit. Personally, I prefer closer to 60 seconds since it can take time to relax into the position. Flexibility is largely controlled by your nervous system. Your body limits range of motion to prevent injury. Stretching tells your nervous system, “This range is safe.” Over time, your body adapts. At extreme ranges, your muscles do lengthen a bit—similar to strength training adaptations. Think of kids: they’re naturally more flexible because their bodies haven’t locked into specific movement patterns yet. Intensity When stretching, aim for about 30% intensity—mild discomfort but no pain. You may have seen extreme methods where athletes are forced into splits. That can work for children, but for adults it’s dangerous. Why Flexibility Matters Your body restricts motion as protection. If you fell and your limbs overextended, you could tear something. Training flexibility teaches your body those ranges are safe, which actually makes you less likely to get injured. Mental vs. Physical Limitation Sometimes the barrier is physical tightness; other times it’s your brain saying “danger.” That’s the mind–body connection.

A bit nervous of the handstand bounces in the schedule today as I haven’t done my handstand for quite some time 👍 I was going to work up with crow and headstand with elbows to build up 👍 my current in person class hasn’t been doing crow etc only shoulder stand 👍 will give the handstand a go later today as it’s a move I enjoy usually 👍😜🙃 any tips? Thanks