Why You Need To Flex Your Ankles!

Flexing your ankles maters.

When you do a squat for example, "flexing your feet up" activates the whole posterior muscle chain in a very active and efficient way. It will help you fire your calves, hamstrings, glutes and back on each repetition.

Here is how to get started on better ankle dorsiflexion 

-Self myofascial release on the foam roller: Roll up and down your calf and Achilles’ tendon for 1 minute. Focus on tender spots for 15-20 sec when you hit some.

-Plantar muscle release: use a PVC or wood stick or ball to roll your feet. Step on it one foot at a time. Roll as needed. 

-Wall knee flexions: start in narrow lunge position with your front toes about 1 inch from the wall and aim to make contact with the wall with your knee while keeping your front heel anchored to the floor. 

If your front heel comes up then move your foot forward a bit and adjust the distance between your toes and the wall. If it feels to easy, step back a little. Try ...

3 Calisthenics Exercises To Get Strong and Healthy Shoulders!

Today, we're going to dive into an essential topic: building strong shoulders.

Strong shoulders are crucial for overall upper body strength and contribute significantly to your overall body strength. So, let's take some time to discuss the key factors that will help you develop robust and powerful shoulders.

To kick things off, we'll start with a mobility drill called the Shoulder Dislocates with a stick. This drill is designed to improve shoulder mobility and ensure that you can achieve full range of motion. Lack of mobility often restricts people's ability to fully express their shoulder strength, leading to less than satisfactory results. 

For this exercise, all you need is a stick or a broom. Stand straight and hold the stick it front of you with a grip wider than shoulder-width. The goal is to move the stick behind you and as low as possible, while rolling your shoulder blades and engaging your shoulder muscles. Squ...

My Favorite Lower Back Calisthenics Release Technique!

Have you heard of the hip flexors?

This is a muscle group that is usually underrated and tight due to excessive sitting and/or lack of stretching.

They are usually never really addressed wether in workout programs or stretching.

So here is a simple yet very effective technique to release your hip flexors.

If you do a good amount of leg, core and lever work (which you should), this will be a game changer habit.

Think about it as "hanging from your hips".

It will also relax the rest of your body, including your lower back, spine and shoulders.

Watch the video here to see the full sequence!

Go for 2 minute rounds (or however long you can hang, and work your way up).

Make sure to breathe steadily through the hold.

Usually 1 round is enough. 

Sometimes 2 rounds with 2-3 minute rest between each round.

Use it as often as needed.

Let's go!

Nicolas

Access ALL Online Calisthenics workout and coaching programs here if you are...

How To Fix Your Squats With Simple Calisthenics!

Today, we're diving into an important topic: how to fix your squat form. 

The answer is proper ankle mobility!

Often, our ankles lack the flexibility we need for effective squats, which can limit our range of motion and hinder our lower body exercises. 

But don't worry! I've got some simple drills that will increase your ankle mobility and enhance your overall squatting technique.

Let's start with ankle flexions against the wall. 

Stand about an inch or two away from the wall and bend/bring your knee towards it while keeping your heel firmly planted on the floor. Connect with the wall and repeat this movement for each leg. As you progress, gradually step away from the wall, creating more tension and challenging your ankle mobility. 

Do 5-8 reps per leg and hold the last one against the wall for 5-8 seconds.

Next up, we'll perform an assisted version of the previous exercise.

Grab your ankle and heel, firmly grounding them to th...

The Most Efficient Calisthenics Training Patterns!

The best shoulder exercise that you are (most likely) not doing is the “Skin the cat”.

While this may look fairly easy if you have done this as a kid, the skin the cat is not as simple as it looks. 

Let’s dive into some details and how to perform it properly:

1 - Set a good semi-false grip 1-2 inches wider that shoulder width. The more narrow the harder it gets.

2 - Shrug up and “push the bar” in front of you, while tucking your legs up and under the bar

3 - Once your feet are under the bar, keep your knees tucked in as you start the descent

4 - Control the descent with your shoulders and make sure to go slow

5 - External rotate your shoulders as you start reaching the bottom of the move

6 - Keep your pelvis tilted back the whole time

7 - Hang at the bottom of the move for as long as you can, making sure to point your toes to the ground, your core tight and pelvis still tilted back

8 - Don’t forget to exhale slowly as you mo...

Say Goodbye to Mid-Back Pain: Solution For Better Posture.

Good posture is essential for overall health and well-being.

And Calisthenics is one of the best discipline to work on it!

However, many people tend to overlook the importance of mid-back posture alignment. The mid-back, also known as the thoracic spine, plays a critical role in supporting the upper body and protecting vital organs. 

One of the most common causes of mid-back pain is poor posture.

When we slouch or hunch forward, we put undue stress on our mid-back muscles and ligaments. Over time, this can lead to muscle fatigue, strain, and pain. Improper posture can also affect our breathing, causing shallow breathing, chest tightness, and other respiratory problems.

A weak mid-back area will also lead to poor training results in the long run.

So here are some tips for improving mid-back posture alignment:

1. Sit up straight: When sitting, make sure to keep your back straight, with your shoulders relaxed, slightly ret...

My Latest Favorite Calisthenics Stretches!

Everybody that has worked with me knows that training calisthenics hard and often is the only secret to getting results (along with a proper diet, this goes without saying). 

On the other hand this has to be balanced with daily recovery and prehab exercises.

I do them everyday to prepare and recover from my workouts and avoid injuries overall.

So today I'm going to share some my latest favorite stretches with you.

These moves will mainly address your back and shoulders. I recommend spending a few minutes on each in the morning and/or before going to sleep.

Click on the links below to watch each video.

1. Mid back and spine stretch

The stick forces your spine to get straight. Put your arms under the stick and press it against your back gently as you tilt your pelvis up.
Keep your spine alignment clean and rotate sideways a few time.
Then hinge forward keeping the stick firmly stacked against your back. 

2. Lat stretch

Keep your back str...

3 Shoulder Stretches You Need To Do!

I am 42 and have had chronic instabilities and weaknesses in my right shoulder since I was 20.

This is due to years of tennis over-training in my early days, coupled with the lack of proper prehab and conditioning at the time.

I am a great believer that without good healthy shoulders you can't achieve any proper workout results in the long term, no matter how strong you are.

Calisthenics is a great vehicle for mobility training as it requires to keep all joints at their optimal capacity.

The videos I am sharing here are a game changer. All you need is a wood stick.

Click below to check them out!

1. Shoulder/deltoid and arm/tricep stretch
2. Standing external shoulder rotation hold
3. Front shoulder release

As you know, mobility is key, so practice daily.

Let's go!

Nicolas

If you are new, click here to join the best calisthenics coaching program!

4 Calisthenics Exercises For Bullet Proof Shoulders!

The shoulders are one of the most complex joints in the body, and they are a key to your overall strength.

You need strong shoulders for ANY upper body movement.

Calisthenics offers amazing and natural tools to train your shoulders.

So today I am going to show you and explain 4 exercises that will be an overall game changer for your shoulders.

Get my free calisthenics workout program here!

Let's go!

How To Build Strong And Mobile Shoulders With Calisthenics!

Strength is often seen as a "two dimensional thing". 

Specially when it comes to shoulder workouts!

People push or press, pull or row, go up or down.

But most of them are missing the rotational motion of the shoulders.

If your shoulders aren't strong and mobile enough fo this, I've got something you have to try.

These are techniques that are not often talked about...

But these are absolute game changers.

Start your own beginner calisthenics workout here!

Let's go!