#calisthencis

[susannavesna]

Front view: First time working with the #cupgrip #pdcupgrip

[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!

[patricksteel]

Patrick Steel - Ripped Core Song Teaser Planche into Handstand (Heavy Metal Calisthenics Video)

[lifethroughlotus]

invest into your health and fitness during a time, which going outside or to a gym maybe difficult, by buying a pullup bar. I got mine from @baseblocks. Pull strength is the hardest to work on especially if you do not have any free weights or heavy objects around the home to use. I like the base blocks because I don't have to mount it up anywhere. I live in an apartment where the door frames won't allow for doorframe pullup bars to be mounted. I'm not paid by them to share this post although that would be nice. This is a very piece of clever invention and they have more like this item on the way in the line to drop sometime in 2021. . This is the L-sit pullup. Pull the shoulders down up you come up and back at the top. I did a few reps at time. . #fitnessandhealth #calisthencis #personaltrainer #athomefitness #2020fitness #homefitness #workout #pullups #pullupbar #backstrength (at Ridgeland, Mississippi) https://www.instagram.com/p/CJWstVnAQVQ/?igshid=vszf6r44hrih

[lifethroughlotus]

Bae helping me out with pushups. Eat less move more . #pushup #calisthencis #outsideworkouts #persoanltrainer #personaltrainers #ridgelandms #mississippi (at Mississippi) https://www.instagram.com/p/CE5kE3cAYR6/?igshid=1cpsfkphn5u5g

[lifethroughlotus]

Labor day weekend go out there have fun move around workout and go see a movie. The movie theaters are open! . . #calisthencis #ridgelandms #persoanltrainer #personaltrainers #mississippi #loveyourhealth (at Ridgeland, Mississippi) https://www.instagram.com/p/CEsWiPLAFjP/?igshid=8oq3pz6l94he

[lifethroughlotus]

Short core work after a short run. Keep ya rib cage in . #calisthencis #abs #coreworkout #coreexercises #persoanltrainer #personaltrainers #fyp #explorepage (at Mississippi) https://www.instagram.com/p/CEb2qsYA8wD/?igshid=4zmdowsrx0li

[lifethroughlotus]

Park pullups! #persoanltrainer #calisthencis #outdoorfitness #texas #persoanltrainers #workout #outdoorworkout https://www.instagram.com/p/CDM23fxAcjc/?igshid=1tqsgphob6wbl