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5 Things Ebook PDF
5 Things Ebook PDF
Introduction 02
Flexibility/Mobility 02
I believe in you 05
01
Flexibility/Mobility
The first thing is that mobility and static flexibility are important when it comes to calisthenics, and if you
don't work on those early on, then it's going to be hard to progress to some of those moves that you
want to do. For example, a lot of people go in and they immediately start training handstand work. Also,
they start doing back levers, L-sits, different static movements like that, and the reason they don't
progress the way they should is because they don't focus on a lot of mobility work. Mobility meaning the
joint movement. For example, the ability to bring your biceps all the way up to your ears without pain.
Another would be bending down and touching your toes, which that is having good static flexibility. So,
both are equally as important. The way that you can start doing this right now is to start doing some
dynamic stretching and mobility work before you start working out, then afterwards, after you've had
your workout and your muscles are warmed up from the workout, that's when you should engage in
static stretching. Like I said, bringing on this stuff will help you progress in calisthenics the way you want
to, and you won't be limited by your range of motion to progress to the next skill.
03
Strength Comes First
The third point kind of relates to the second point that I just said, and that is that we should build our
strength first and then next we should worry about these “tricks” later. I really don't "trick" at all. 360
muscle ups I never properly learned, and different trick moves like that. I've always been focused on
building a strength base first and then, if I want to learn that stuff, I can go about learning it with ease.
Don't be ... I don't want to say the word stupid, but don't be stupid and start learning these tricks first and
you have no strength base at all. If you can't do ten pull ups, then why are you trying to learn a 360
muscle up right now? So just keep that in mind as you're training.
The fourth point that I want to talk about is something that I wish
I knew! That is, you never want to stop the basics! The basics we
all know: push-ups, pull ups, dips, and squats. Everything that
calisthenics involves is just a variation of a basic exercise. That
being said, never stop doing the basics. If that means just doing
high reps of basic exercises, then never stop doing them. Take a
day out of the week just to focus on the basics, or after your real
workout, just do some push-ups, some normal pull ups, and
also you can involve the basics by progressing into weighted
basics. That's how I did it. I do weighted pull ups, weighted dips,
and weighted push-ups every now and then, but I do a lot of
push-ups in ROTC, so that's pretty much covered. And actually,
recently I've been doing a "weighted squat," which is the back
squat. That's a basic exercise. It's just made popular by
bodybuilders. So, as you go on about your training, never stop
the basics, whether it be just being high reps like I said, or doing
it weighted.
So those are the five things that you need to know before beginning your calisthenics journey. Even if
you’re a seasoned veteran these tips could come in handy. I hope this e-book has offered some value
to you. If it did be sure to follow ya boy everywhere! I’m always throwing some good information and
motivation for ya. Well, that's pretty much it, I’ll see you guys soon. Peace.
“
Fitness to
me is more
Hey! My name is Austin Dunham and I'm one of
Youtube's leading calisthenics and fitness experts
with over 200,000 followers worldwide. I grew up
with a passion for fitness and helping people
become the absolute best version of themselves
week by week, day by day.
gym
become leaner, stronger and better developed
each week, guaranteed.
Austin Dunham
Author./Fitness specialist
Instagram @geekamd
Facebook.com/austindham
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