Yesterday,my nearest gym closed so i dont have access to weight any more and i also find that train 6x a week kinda slow my recovery so i come up with a new plan Leg on monday Pull on wednesday and sartuday: 20-30 mins HS work Archer Pull Up regression 4x6->8 Ring Row 3x8->12 or false grip work in 1->2 last set Push on thursday and sunday: Wall HSPU 4x6->8 Archer Ring Push Up/Ring Dip 3x8->12 Is this good enough or do i need to adjust the volume

Push(3 times): CTW HS 3x30s Kick up to wall 5x3 L-Sit 2x30s CTW HSPU 4x6->12 Antranik pike compression routine Pull(3times): Weighted pull up 3x5->8 Ring Row 2x6->12 False Grip work for 1 set Staggered RDL 3x5->10 with 10s->30s hold at the bottom and get deeper(i use this to gain strength and flexibility at the same time inspired by Emmet Louis) This is a simple template that might use til the end of this year working toward 90 degree push up,strict muscle up and v-sit also rebalance my handstand since i always used shoulder internal rotation in handstand(it make balance and kick up easier but arm bent and not good for other skill) Push:HS work->V-sit work/progression->general pushing strength->compression strength Pull:Vertical pull->horizontal pull->grip training->compression flexibility

https://youtu.be/ya_XbEMDEeI?si=HUdJKYqw9MEIQBRE Dominik Sky https://youtu.be/AeB4znuGuSo?si=jOJPE_db7hWzZ6Wn Mathew Zlat Which one should i use

Here’s a pic of me in handstand, I can hold this for about 20s. I’d like to work towards better alignment and longer hold times. I see my shoulders aren’t stacked over my wrists but rather, slightly past them. What drills should I focus on to correct my form?

I recorded a video talking about what every single Calisthenic YouTuber hides from you. Let me know if you have any questions or if this helped :)