hey everyone Daniel vaginal here for fitness fa Q's this video I'm bringing it back old school
raw training clips from my own practice as well be updating you on what's been happening with myself
and also fitness fo cues the past six months before the video starts if you live in Europe bang
bodyweight strong workshops weekend workshops are happening tickets are selling very very quickly
for the remaining events make sure you register right now to secure your spot got a fitness FAQ
is calm for workshops as well as online programs let's hit the video the training footage that
you're seeing right now is from my recent trip to Madrid this is one of the locations where I taught
one of my weekend workshops for bodyweight strong so what I've been doing is spending roughly a week
or two give or take in each of the locations that I've been presenting my workshops so it's
been a really good way to experience the culture meet new people expand my business in terms of
making different connections as well as just enjoying different sites cultures that each of
these locations has to offer before we continue I just want to say thank you from the bottom of my
heart for all of the support whether you've been following me for one day one week or ten years
that I've been on YouTube delivering content in calisthenics Fitness through fitness fa Q's thank
you thank you so much for all the support all the love honestly it's been an absolute journey
whirlwind traveling the world doing this stuff for a living meeting a lot of you and just hearing the
stories that you've told me about how Fitness fa Q's has helped you out that's what I've really
learnt the past five six months is how important communities that's why I've created the fitness fa
Q's forum it's called Fitness fa Q's VIP I want to create a place where we can bring all of us
cest passionate people that love trained that love putting the science into training in one
place in a troll free environment and the good news is this forum it's absolutely free to join
all you have to do is go to fitness faq.com answer your email and i'm gonna send you an invite to our
private community because hey look look at our fitness faq YouTube channel just look at all
the people that are supporting this movement you guys train hard just smart and now you've got a
place to collectively discuss training share your ideas and really have a solid community based on
some discussions with some experts in Cal stacks and movement I've been actually working on my
back to wall pants and pushup just to develop some general pushing strength before I start
adding complexity with range of motion and the chest to walk variation if you're not following
me on instagram at fitness fa Q's go follow me now because we had a really good debate on one
of my recent posts comparing the back and the chest to wall handstand pushup for those of you
they've been following me for a few years you know I really enjoyed doing weighted dips but with the
constant travel it's not easy to consistently have access to a gym that's close to where I'm staying
so the substitute that I've been doing it's not a perfect substitute is the tuck planche push-ups so
working on horizontal pushing strength and it's a good one to do it because you don't need any
equipment really just a couple chairs even if you didn't have access to a park and it allows you to
be challenged in the strength rep range which is what I'm looking for with my horizontal pressing
development as I said not a perfect substitute for dips but hey there's a difference between
optimal and just getting the work in with my isometric front lever I found a ton of value
in using a progression that I can actually manage and doing longer duration holds so I've built up
to doing 3 sets of 20 seconds the hip extended straddle front leg up guys this is coming from
someone that can do a full front whatever training is the time to really build your strength using a
progression that you can build volume in so for me I'm using the hip extended straddle now I'm doing
20 second sets equivalent to roughly three sets of ten and it's been perfect this way I can use
perfect form I can get that volume in and get honest practice and as a result my full front
lever has improved so you don't always have to work at the maximum progression that you can do
there's no shame in doing a progression that's a little bit easier but doing it for a longer period
of time this is particularly help me with the front level alright my arch nemesis the planche
so this is one that I've really enjoyed working just because of its versatility as you know I've
been traveling I don't always have access to equipment the perfect facilities or bands to
make the exercise easier or weights so the planche it's a great one in the sense that you can do it
anywhere anytime and I've found a lot of value like the front lever doing a eccentric movement
so working the exercise through a full range of motion essentially as well as isometric holes the
eccentric is going from a handstand down to the planche trying to get that full range of motion
strength and control and doing a dynamic movement for the pledge is refreshing instead of just doing
the isometric all the time a Centrex are tough they're very neurologically taxing you've got
to have a lot of focus when you're doing these but the potential for gains and the gains that do come
absolutely fantastic I really enjoy doing these in terms of the planche hold very similar concept
to my lever patience patience patience please take that away from this video I am someone that
can do a straddle planche but I really want to do it with quality control and domination what
this requires is taking some steps back really getting confident and strong with the basics
so getting that Tuck to advance tuck planche with a ton of protraction longer duration holds
upwards of 20 seconds has tremendously helped out my planche now what I'm doing my plan Qi
Centrex will harder planche holds I don't feel myself dropping into poor technique with a ton
of retraction I've got a little bit more ability to stay in a stable strong position big takeaway
for all of you watching this video is to not be ashamed with doing longer duration holds not
being ashamed with doing an easier progression because as I said training is a time to really
develop your qualities it's not about showing off save that for another time when you've put
in the work and you can actually justify showing off don't do that too soon something I've been
absolutely obsessed with for the last six months is the one-arm handstand so if you've watched
some of my fitness FA accused world interviews you've gotten to know a little bit more about
my background and character training goals but attended a workshop found the one-armed handstand
passion has been rekindled and I absolutely love this part of my practice I really enjoy working
on the handstand and everything that comes with it I would say definitely obsessed and passionate
about this because it is so challenging it's tough it requires almost daily effort in order to make
progress it requires that consistency it requires focus and attention and it's a great complement
to my calisthenics practice working with people that are really good hand dancers and a super
strong people has highlighted my deficiencies in the sense of inadequate overhead range of motion
thoracic mobility it's something that I've had for a long period of time as a restriction and
something I've never consistently addressed so by doing handstands it's a positive feedback
loop I work on my mobility because it feeds into the handstands which also helps with my
Cal snacks because posture improves stabilizers improve etc etc and West likely to get injured
my performance improves not only on handstands but also Cal stacks so for any of you looking at
handstands in the Cal snacks world like why are you doing that it's fun it incentivizes mobility
and it creates a complete training practice where you're going to be doing more mobility stretching
to complement your Cal stacks training love y'all so much thumbs up if you enjoy these
training chatting on the couch in the Airbnb type videos and I'll probably film some more if there's
if there's enough interest thanks everyone for watching and I'll see very soon on fitness fa Q's