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[onlinecalisthenics]

I haven't been training for 6 months! Well that's not exactly how it went. My focus has shifted to what I call the "small work" for the last 6 months.

This involves paying attention to the small details, joint mobility, movement patterns, and precision in my workouts.

One of the key elements of my routine has been mixing 3 days of bodyweight and light band specific work sessions**,** with 3 days of hard weighted calisthenics sessions where I strictly focus on compound movements.

I put a lot of emphasize on leg work during the weighted sessions (2 leg sessions + 1 full body session).

The bands, on the other hand, have been great in addressing the health of my shoulder blades and the transversal plane of my back.

They have allowed for fuller and more controlled scapular movements/shrugs, and I've varied the set-ups to target different angles.

I've also mixed in exercises like scapula movements, planks and shrugs variations.

Here is a simple “small work” exercise example. I have been using this a LOT! Start improving your shoulders strength and mobility!

This "targeted-mixed" approach has greatly improved my squats, pull-ups and more!

Despite “not training”, I can still perform the same skills (front/back lever, handstand, human flag, muscle ups) as I could six months ago. My pull-up count remains at 20+ reps.

I've seen great progress in my hips, overhead strength, and mobility through this process.

Here's a breakdown of the specific improvements I've made:

- Legs: Enhanced strength and mobility in Quads, Hamstrings, Adductors, Abductors, Calves, and Tibialis (I’ve also worked on tibia rotation).

- Back and Shoulders: Improved strength and mobility in the Quadratus Lumburum (Lower back muscles), increased stability in the shoulder blades (Rhomboids, Serratus, Trapezius). Furthermore, my transverse overhead motion has improved, benefiting my core, lats, and shoulders, along with better lat extension and shoulder external rotation.

The main takeaway from this experience is the importance of focusing on the small things and integrating them with the bigger work.

This approach makes workouts efficient and sustainable in the long run.

This is what gives you results!

If you've been pushing hard in your training, don't forget to address those weak links too!

Get ALL calisthenics workout programs and coaching here if you are new!