12 inclinded push-up and 12 assisted squats ✅my oldest kid decided to join me, yay!

In my city, every Sunday some streets are reserved so that only bikes can circulate through them. It's a whole circuit and it's fun but I hadn't done it for almost a decade. But I'm very happy now, being inspired by many of you and wanting to move in different ways. So we went back today 😀🚴‍♀️ My partner can even ride when there are cars in the street but I'm not that brave 😅 I don't know if I ever will, but at least for Sundays this is a.very cool activity Is there something similar in your cities?

I do 3 1h sessions a week of resistance training 1. 2 sessions are whole body - RDL, deadlift, floor press, shoulder press, dumbell row, weighted glute bridge and globet squat 2. 1 session of spot - lat raise, skull crushes, bicep curl, table dips, knees bent australian pull ups, body weight squats - working towards pistol squats. I do a daily set of mobility excercises 20min daily pushups (3 rep of 20) pull ups - band assisted 5 in a day, 3x a week This week ive started planche lean (10sec hold, minimal lean), and bent knees pike push ups. (3 sets 10 rep)

A lot of calisthenics skills involve hanging. Front lever. Back lever. Human flag. Muscle-ups. Pull-ups. Swings. So naturally people ask… “Should I train grip?” Short answer 👉 usually no. Long answer 👉 sometimes yes — for very specific reasons. Let’s break it down. 🤔 Why grip usually isn’t the problem For most bar skills, grip is NOT what fails first. It’s usually the bigger muscles: • Back • Shoulders • Core That’s why just crushing grip all the time doesn’t magically fix pull-ups or muscle-ups. So if your goal is ONLY pull-ups or levers… You probably don’t need dedicated grip work. 🧠 So when SHOULD you train grip? There are really only three good reasons 👇 1️⃣ You want hanging-based skills Things like: • Bar swings • Monkey bars • 180s / 360s • Ninja-style movement If you want real body control while hanging, grip matters. 2️⃣ Grip is the hidden limiter Some people fail skills early because: • Grip gives out first • They can’t stay on the bar long enough • They panic when fatigue hits If your body has strength but your hands quit — grip training helps. 3️⃣ You want better pulling range (muscle-up prep) Most pull-up struggles happen at the TOP. Chin above bar. Chest to bar. If you’re going to hang anyway… Why not train that top position? 💪 How to train grip (the right way) Treat it like any other muscle. Option 1️⃣ Strength-focused hangs Hang as hard as possible. • One-arm hangs • Added weight • Fingertip emphasis If you can hang longer than ~30 seconds, it’s too easy. Option 2️⃣ Micro-hangs (circuits) Think: • 5 sec hang • 10 sec rest • Repeat 4–6 times That’s one set. Both work. Pick one. 🔥 Bonus: Grip + pull-up carryover Instead of JUST dead hanging, do this 👇 Hold the bar at the top (chin over bar). Then slowly drop into a dead hang. Now you’re training: • Grip • Upper pull strength • Muscle-up range Way more efficient. 🌀 Why swinging changes everything Swinging increases load on: • Grip • Shoulders • Core Side-to-side swings → bar swings → spins.

Do you want your first push-up… or do you already have push-ups and wonder if doing 100 a day actually helps? Let’s break down the push-up properly — what it’s for, how to progress it, and how it leads to advanced calisthenics skills like the planche. 💪 Why Push-Ups Matter in Calisthenics Push-ups train your horizontal push, which hits: Chest Shoulders Triceps Without push-ups, your upper body strength is incomplete. It’s also one of the hardest muscle groups to train without weights, which makes push-ups essential in calisthenics. 👣 How to Get Your FIRST Push-Up The goal is simple: 👉 Start with the easiest version you can do 👉 Gradually make it harder If you can’t do a push-up yet, start with height: Wall push-ups Bench / table push-ups Lower and lower until closer to the ground Once low: Knee push-ups ⚠️ Important step most people skip: After knee push-ups, do negative push-ups Lower slowly → go back up on your knees This bridges the gap to your first full push-up. ⬆️ How to Make Push-Ups HARDER Once regular push-ups are solid: Feet elevated push-ups Diamond push-ups Archer push-ups One-arm negatives → one-arm push-ups 💡 Skip flashy explosive push-ups They’re harder on wrists and not necessary for strength. 📊 How to Progress Push-Ups (The Smart Way) Train push-ups like a bench press. Choose a version where you can do: 👉 6–30 reps to failure That counts as a working set. When it gets too easy: Make the variation harder Not more reps forever This range builds strength and muscle efficiently. 🤔 Should You Do 100 Push-Ups a Day? Only for two reasons: 1️⃣ You want to get really good at push-ups Specific skill = specific practice 2️⃣ Mental challenge & consistency Doing something hard daily builds discipline and momentum 🚫 It’s NOT required for strength or skill progression. 🔁 Quick Summary Start high → go lower Use knee + negatives before full push-ups Progress difficulty, not just reps Train to failure (6–30 reps) 100/day is optional, not mandatory