This week’s challenge is simple: Do 1 core exercise every day for 7 days. That’s it. It can be as simple or as specific as you want. The goal is just to build the habit, get a little stronger, and stay consistent. ✅ The rules • Do 1 exercise that works your core each day • It can be the same exercise every day or a different one • Keep it simple • Comment on this post each day after you do it • Let’s see who ends up commenting 7 times in 7 days 👀 💡 Core exercise ideas Depending on your goals, you can be more strategic with it. For skill goals • L-sit holds • L-sit progressions • Leg raises • Hollow body holds If you want something a little different • Headstands with leg tucks • Handstand bounces If you want something simple and classic • Planks • Side planks • Dead bugs • Reverse crunches If you want to work toward impressive skills • Human flag progressions We already have the human flag progressions broken down in the Classroom tab if you want to use that as your focus. 🎯 The real goal This is not about destroying your abs for one day. It is about showing up for 7 days straight. Even a short set counts. Even 30 seconds counts. Even one good hold counts. 👇 Your job Comment below each day when you finish. Let’s see who gets all 7 days done 🔥

Since we are doing the Core Every Day Challenge this week, let’s do a real breakdown on core training. Because core is one of the most misunderstood parts of fitness. A lot of people train core like it is only supposed to burn. Or only supposed to be high reps. Or only supposed to be endurance. But your core is still muscle. That means it can be trained for: • strength • control • endurance • skill • body tension • movement Just like anything else. 🤔 Why core training gets misunderstood For some reason, people will train: • back for strength • chest for strength • legs for strength …but then when it comes to core, they suddenly think it should only be: • long planks • endless crunches • random circuits • “feel the burn” workouts That is not wrong all the time. But it is incomplete. You can train your back for endurance or for strength. You can train your legs for endurance or for strength. You can train your shoulders for endurance or for strength. The core is exactly the same. 💪 Core should often be trained like strength If your goal is hybrid calisthenics, skills, and body control, then a lot of your core work should be trained more like strength. That means: • using progressions • overloading the position • making the skill harder over time • focusing on quality • not just surviving high reps That is why things like these are so valuable: • hollow body hold • dragon flag progressions • human flag progressions • hanging leg raises • L-sit progressions These are not just “ab exercises.” They are strength skills. ⚡ Why core can often be trained more often One reason people do core more often is that it usually recovers faster than bigger muscle groups. That is similar to other smaller muscles. For example: • biceps often recover faster • calves often recover faster • forearms can recover faster So yes, core can often be worked more frequently. But that does not mean: • max it out every day • destroy it every day • recovery does not matter

Trying chest to wall handstand I’m just not confident enough to get all the way chest to wall, does this still work to gain practice or should I be doing a regression first ?

Lower body training is one of the biggest differences between traditional gym training and hybrid calisthenics. Upper body calisthenics is pretty straightforward. You have: • push-ups • pull-ups • dips • levers • handstands You also have many progressions after the basics. But lower body is a little trickier. That does not mean lower body calisthenics is bad. It just means it has different strengths and weaknesses. ✅ The strengths of lower body calisthenics Lower body calisthenics is amazing for: • single leg strength • mobility • control • balance • coordination • joint control • balance • strength • athleticism That is why skills like the pistol squat are so valuable. You are not just building strength. You are also building: • ankle mobility • hip control • knee stability • body awareness A lot of lower body calisthenics exercises force you to actually move well, not just move weight. ⚠️ The weaknesses of lower body calisthenics The main downside is simple: Your legs are strong. Really strong. That means bodyweight lower body exercises often become limited faster than upper body exercises. For example: • your chest and shoulders can get crushed by push-up progressions pretty quickly • your legs can often handle much more total load before they are truly challenged for max strength So the biggest weakness of pure lower body calisthenics is that eventually it becomes harder to load strength heavy enough without: • very high reps • very difficult progressions • added weight That is why hybrid calisthenics works so well. You keep the mobility, control, and skill benefits of calisthenics while borrowing the load options from weights when needed. 🔥 Great lower body calisthenics exercises Here are some of the best ones and what they are useful for. 🦿 Pistol Squat Amazing for: • single leg strength • balance • ankle mobility • hip control • athleticism This is one of the best lower body skills in calisthenics. It is both strength and mobility at the same time.

This is a very important question, why are L-sit pull ups impossible?? I just had to retry it today, that's all I could manage Hey, it could've been much worse😁