You ask your questions. I record a video answering them in detail. Then on Sunday, if you join the live call, we go even deeper together. If you cannot make it, the replay will be posted so you still get the full breakdown. Summary Of Video: 1. How to Keep Your Heels Down in a Squat Your heels lifting isn’t always an ankle-mobility problem — it can also come from tight hamstrings or hips. You need to identify the real limiter. Three practical fixes: - Progressive box/target squats - Mobility work to find the weak link - Ankle-specific mobility if needed Rule of thumb: Don't chase 12-exercise physio routines — pick 1–2 effective mobility drills and stick to them. 2. How to Structure Training When You Have Too Many Goals The big issue isn’t lack of ability — it’s trying to train everything every day, which creates anxiety and kills sustainability. Key Framework Split training into Strength Days and Skill/Movement Days. Strength Days - Focus only on strength. - 2–3 sessions/week is enough for actual progress. - Workouts should be ~30 minutes with no more than 6 exercises (supersets help). - Handstands and similar skills = optional “sprinkle” work (a few mins before or after), not required tasks. Skill/Movement Days - Lower intensity: mobility, animal movements, technique work. - 5–10 min mobility warm-ups are enough — don’t overdo it. - Handstands/headstands can go here if you want frequent practice. Weekly Structure Example - Mon: Strength - Tue: Skills/Movement - Wed: Strength - Thu: Skills/Movement - Fri: Strength - Sat: Light mobility or a favorite skill - Sun: Rest (or playful practice if you just enjoy it) 3. Dealing with Anxiety About “Missing” Skills Skill progress feels fragile, but it isn’t. You don’t need to practice every skill every day to maintain it. Why: - To improve something: ~8/10 effort. - To maintain it: ~2/10 effort. Once you reach a baseline (e.g., handstand against the wall, a basic muscle-up), maintaining it becomes easy — you don’t lose it overnight.

Hi everyone! I’m new to the group. My main goal right now is to get stronger in my squats. I’ve struggled with them my whole life and mostly avoided them, but now that I’m older I’m really seeing the benefits. I want to improve my technique and build strength in my legs, hips, and core. I’m currently doing CrossFit and learning a lot of movements that support those goals. I joined this group not only to be part of an online community, but also to grow in calisthenics and keep improving overall. Excited to be here!

CURRENT NUMBER: 510/5000 Let’s do something fun together. Goal: 5,000 push-ups as a TEAM before Christmas. That’s it. No pressure. Just action. The math: 5,000 push-ups ÷ 16 days ≈ 312 push-ups per day as a group If 15 people do 20 push-ups a day, we hit the goal easily. Rules: • Full push-ups count as 1 • Knee push-ups count as 2 = 1 full rep • Do them anytime during the day • You can split them into as many sets as you want ➡️ Post your reps HERE so we can track it and celebrate 📹 Video is optimal as we are going by the honor system This is not about being perfect. It’s about showing up, moving your body, and stacking wins together. If you’re in, comment your first PUSH UP NUMBERS and see what we can hit on Day #1 💪

Today I did 1 hang squat clean plus 1 squat clean for 10 rounds. 1-8 Thrusters and band assisted pull ups. 21 burpees, 28 DB Power Clean, 175 ft front rack lunges and 900 M bike. 150 ft bear crawl (replacing hand stand walk) , 150 ft farmers carry, 150 ft shuttle runs. Working on my handstand, handstand walks , wall walks and rope climbs slowly but surely. 😃

Lately I’ve been recording quick live videos to answer real questions I see pop up in the community. No fluff. No “generic advice.” Just real coaching, for real situations you’re actually dealing with. But here’s the thing… I don’t want to guess what you need. If you’re stuck, confused, or second-guessing something in your training, I want to hear it. It can be technical: Handstands, pull-ups, muscle-ups, mobility, pain, fear, plateaus… Or it can be mental: Consistency, motivation, confidence, feeling lost with your routine. Nothing is too basic. Nothing is a bad question. If one thing has been slowing you down lately, there’s a good chance others feel the same. Drop your question in the comments, and I’ll turn it into a quick live breakdown or demo so you can actually move forward. 💬 What’s the one thing you’re struggling with most right now, or something you are curious about?