Going into this I knew it was going to be tough and humbling. I'm used to that and been through it before. I've had numerous injuries in that past that saw me benching the bar, instead of 495# for triples. This time around has been even more humbling. It's almost like having to go through rehab, to relearn how to make your body move. I've led a pretty sedentary desk life the last 20 years. I'm paying for it now. So, this week (week 2 into this) I focused on basic movements, like just getting down onto my hands and knees, then transitioning to flat on the ground. Then pushing myself up off the ground, onto my hands and knees, then standing up from there. Slow, controlled, mind-muscle connection every second. It is telling how something so basic can become difficult when injuries and life have led to a life of sitting or lying down most of the day. I did that 1x10, every hour, for 10 hours. Day 2, Similar to day 1 except I squatted down as far as I could then transitioned into being on my hands and knees. again 1x10 every hour for 10 hours. Day 3, My sciatic nerve was bothering me, so I only did hip rotation and flexion movements for about 15 minutes, I did that 4 times that day. Day 4 I did a set of squats, lowering a 10# medicne ball to the ground, letting go of the ball for 1 sec to hold the depth, then grabbing the ball and squatting back up. My form isn't great, too stiff and I'm leaning forward too much, but that will improve with time as my hips, knees and ankles, get more limber. Then I did push-ups at about a 60⁰ angle off a counter, 1x10 RDL with the 10# medicine ball 1x10 I did 1 set each, every hour, over 10 hours. Day 5-7 Same as day 4 My goal is just to get my body moving again. Learning the range of motion again, and getting my body used to moving again. Some days my knees feel like bending steel just going to parallel. Shoulders and elbows are popping and cracking like snapping wood. My hips...they feel fused, and every inch they bend feels like trying to fold a brick wall.

I’m currently revamping the START HERE course so that when someone joins Awesome Ninja Fitness, they have everything they need to confidently begin Hybrid Calisthenics. To do that, I’m mapping out the most common questions and FAQs people have early on. Here’s what I’ve got so far 👇 Common Questions So Far - How do I get started? - What exercises should I train? - How do I get my first pull-up, push-up, etc? - How do I work toward handstands and muscle-ups? - What are the first skills I should learn? - Am I doing “X” skill correctly? - How do I make this work for me and my schedule? - How do I train around an injury? 🤝 Want to Help? Think back to when you first started… • What confused you? • What questions did you ask yourself? • What do you see other people asking all the time? Drop your questions below 👇 I’ll either answer them directly here and use them to improve the START HERE course so new members have clarity from day one.

So I figured If share this one literally happened the Sunday day before i joined group

I weigh 72kg at ~180cm and my goal is 75kg within 6 months

These are by far the two most requested skills in the community: Handstands and Muscle-Ups. Because I’m losing my voice, I decided to do something different this time and package all the trainings we’ve done so far into one final compilation so you can revisit them at your own pace. This is the last compilation-style post, and it focuses specifically on these two skills since they come up the most. 🧠 Big Picture Takeaways Muscle-Ups • Most people don’t fail the muscle-up because of technique • They fail because of insufficient pulling strength • If you build strong pull-ups, muscle-ups come surprisingly fast • Explosive chest-to-bar pull-ups matter more than just high reps • False grip, angled pulls, and negatives make the transition easier Handstands • Handstands are a technique + nervous system skill, not a strength problem • Daily low-intensity practice beats long sessions • Chest-to-wall handstands build correct alignment • Learning how to fall safely removes fear and accelerates progress • Consistency matters more than talent or flexibility 🎯 How To Use This Compilation • Watch what applies to your current level, not everything at once • Pick one focus (pull strength OR handstand time) • Apply for a few days before switching • Film yourself, even short clips help a lot This is meant to reduce confusion, not add more. 📅 What To Do Next If you’re unsure: • Which progression you should be on • Whether you’re strong enough to move forward • What’s holding you back specifically You don’t need to guess. 📞 Want Personal Guidance? If you want clarity on your exact next step, you can book a 1-on-1 call with me. This is not a sales call. It’s just a chance to look at where you’re at and point you in the right direction. 👉 https://calendly.com/awesomeninjafitness/discovery-call After watching the videos, feel free to drop your questions below too. I’ll answer them here so others can learn from them as well.