I decided to start training tuck front lever holds and raises today to assist with straight arm strength that will carry over for planche training. I was pleasantly surprised that my grip held up to the challenge with the buddy tapping. Might take a little while to build the grip strength back up again but I feel like I’m making good progress with the recovery. I took a video of my first attempt, if anyone has any feedback or suggestions on technique that would be very welcome!

I was cleared by the physio to get back into handstands so today I celebrated with my first wall handstand hold in 3 months 🥳 The goal today was to get used to the feeling of being upside down again and regain some confidence. It feels like I’m restarting my journey but I’m happy to be back at it 😊

A lot of people ask things like: • how do I get a handstand • how do I get a muscle-up • how do I get a planche • how do I improve mobility • how do I train for strength and skills at the same time And that is a really good question. Because getting a goal is not just about finding the right exercise. It is also about knowing: • what to focus on • how to organize the week • how long to stay with it • what trade-offs come with that goal So let’s break this down into 3 levels: • the small picture • the medium picture • the big picture 🎯 1. The small picture: what exercises and what kind of training? This is the most basic level. If you have a goal, you need to ask: What does this goal actually need? For example: If your goal is a handstand You need: • upside down time • body line work • shoulder strength • balance practice • confidence falling out safely So your training might include: • chest to wall handstands • pike handstand holds • handstand kick-ups • shoulder shrugs • hollow body holds If your goal is a muscle-up You need: • pull-up strength • chest-to-bar pulling • transition work • dip strength • body awareness So your training might include: • pull-ups • chest-to-bar pull-ups • rows • assisted transitions • dips If your goal is flexibility or mobility You need to know which one you actually mean. If your goal is flexibility, maybe you need: • pike stretch • pancake stretch • bridge work • splits work If your goal is mobility, maybe you need: • full range squats • cossack squats • active compression • animal movements • shoulder control drills That is the small picture. Pick exercises that actually match the goal. ⚙️ The medium picture: how to make a weekly plan This is where most people get stuck. Because now the question is not just “what exercises help?” It becomes: How do I fit them into a week without destroying recovery or making the plan too messy? A simple way to think about a weekly plan is: Step 1 Pick the main goal

Hello I am happy to be here. I hope I can meet new people and have new friends. Lets progress together in Calisthenics 💪💪

This was definitely a more information-heavy challenge week than usual 😅 We covered a lot. Not just one topic, but a bunch of different skills, ideas, progressions, and ways to think about training. So now I want to ask 2 things: ✅ 1. Did you enjoy this style of challenge? Did you like having: • a full post each day • a deeper breakdown • more coach perspective • more things to learn and think about And more importantly… Did you actually do something related to each post during the day, even if it was really small? That could mean: • 5 seconds of handstand work • one compression drill • one stretch • one set of pull-ups • one skill attempt • even just testing something for a minute Because that was really the goal. Not to read more. To read something useful and then take action on it. 👀 2. Quality check Also, quick quality check: Since every single one of these posts and documents gets made within a timeline, there is always a chance there could still be: • a small mistake • a wording issue • something unclear • something you want explained better • something I missed So if you noticed anything like that, please say so. That helps me improve the next ones and make the resources even better for everyone. 🎯 Final question So let me know: • Did you enjoy this kind of challenge week? • Did you do something from each post, even if it was small? • Was there any post or document you want cleaned up, fixed, or expanded? I’d love to hear what worked, what didn’t, and what you want more of.