Today is mobility day but I always like to try new fun skills First time trying this pose not a bad attempt 🐦 I'm including the link of the video cause she does it better then me😂 https://www.facebook.com/share/r/1J8BVDDACt/

Movement is the goal. Not just exercise for the sake of exercise. Not just checking a box. Not just forcing yourself through a workout because you feel like you should. Movement is the reason. Movement is what gives you: • body control • body awareness • skills • confidence • fun • longevity Movement is what helps you feel alive in your body. 🧠 Why this matters If movement is the goal, then training changes. It stops being a chore. It stops being punishment. It stops being something you are trying to survive. It becomes part of your lifestyle. Part of your identity. Part of what you just do. That is the real shift. 🔁 Movement should be a habit That is why I always believe it is better to do a little bit every single day than to keep waiting for the perfect workout. Because when movement becomes something you do daily: • it feels more natural • it feels less overwhelming • it becomes easier to stay consistent • it becomes part of your life instead of separate from it That is where the magic is. Not just doing more. Doing it often enough that it becomes normal. 🎯 Movement leads to everything else If you keep moving, you build the things most people actually want anyway: • strength • skills • mobility • confidence • freedom • resilience Movement is the foundation. Movement is the doorway. Movement is the lifestyle. 🙌 Final thought You do not need every day to be huge. You do not need every day to be perfect. You just need movement to be part of your life. Because when movement becomes a habit, your body changes. Your mind changes. Your confidence changes. And your life changes. 👇 Question What is one simple way you can add a little more movement into your day today?

Day 3 workout was a couple days ago but here it is. HS hold (chest to wall) 3 x 20 seconds Shoulder mobility with band (not on video) Scapula pull-ups Hi pulls Band muscles up 4 x 2 reps Pendlay rows Box jumps Leg extension (not on video) Leg curls (not on video) Pike push ups I'll share my week of training I'll follow and track for the next several weeks tomorrow to get your input on if it looks good for someone trying to achieve muscle up and handstand AND look good 😅

With a bunch of new people joining, I want to go over the most important handstand progression again. If you want to get a handstand, the biggest mistake is usually trying to force the full handstand too early. The better approach is this: Spend 2 to 3 weeks doing a little bit every day on the right progression. That will usually help way more than random max effort handstand attempts. 🧠 Why handstands feel so hard A handstand is not just one skill. It is a bunch of small skills happening at the same time: • being upside down • balancing on your hands • spatial awareness • pushing through the shoulders • activating your core • keeping your legs active • learning how to fall safely That is why handstands feel weird at first. You are not weak. You are just learning a lot of new things at once. 🎯 The most important progression For most people, the most important progression is: • Chest to wall handstand Why? Because it teaches: • the right shape • the right line • shoulder position • body tension • what a real handstand should feel like And honestly, it is much better to spend a few weeks getting comfortable here than rushing ahead. 📍 If you are not ready for chest to wall yet Then the best progression before that is: • Pike handstand hold This is amazing because it lets you practice: • being on your hands • shoulder alignment • core tension • getting upside down in a safer way And important reminder: Your legs do not have to be straight yet. If flexibility is the issue, bend the legs. You can even put your knees on something. The goal is not to force perfect flexibility. The goal is to get the alignment and practice being on your hands. 🔄 What comes next after chest to wall? The next most important thing is: • Learning how to fall out safely A lot of people do not struggle with handstands because of strength. They struggle because of fear. That is normal. If your brain does not trust the fall, it will not let you fully commit to the handstand.

If you want to get into calisthenics but feel overwhelmed by exercises, plans, and conflicting advice, you’re not alone. And if your goal isn’t just strength, but also: • Handstands • Skills • Freedom of movement • Body control Then most beginner calisthenics plans don’t quite fit. After coaching hundreds of athletes in hybrid calisthenics and other bodyweight disciplines, here’s how to actually get started, step by step. 🧠 Phase 1: Train the Habit (Not the Body) This phase has almost nothing to do with fitness. It’s about consistency. Discipline isn’t something you “have”. It’s a habit you build. No one calls brushing their teeth discipline. It’s just something you do. So Phase 1 is about making movement part of who you are. ✅ The Rule Pick something so easy you can’t fail. Example: • 1 push-up per day That’s it. You’re training the habit, not the muscles. Most people move past this phase in 1–2 weeks, but it removes friction, builds momentum, and sets the foundation for everything else. 🏋️ Phase 2: Full-Body Strength Basics Now we turn this into a real workout. Every beginner program needs just three movement patterns: • Push • Pull • Legs One exercise from each gives you a full-body workout. 🔁 What This Looks Like • Push-up variation • Pull-up variation • Squat variation Progressions matter more than exercises. Examples: • Push-ups: wall → incline → knees → floor • Pull-ups: horizontal rows → jackknife → assisted pull-ups • Legs: squat → Cossack → pistol progressions Do each exercise to near failure. If you’re between 6–30 reps, you’re in a good range. Cycle through them 2–3 times. That’s it. 🔄 Phase 3: Expand Strength Patterns Now we add new movement directions. Strength isn’t just push, pull, squat. ➕ What Gets Added • Vertical push (pike push-ups → handstand prep) • Vertical pull (assisted pull-ups → pull-ups) • Hinge (glute bridges → single-leg → Nordic progressions) This is where workouts become more personalized. You can structure training as: