 Welcome to School of Castanix News and Tim, where have you just been passed a very important news story? I wish you'd passed me some information about what I was supposed to wear. The email this morning. Anyway, the big news this month is all the graduates we have to celebrate. And now I know about them. You do know about those, you do know about those. So we're going to go out to a couple of exceptionally gifted and good looking guys. Out on the field team. We're going to go over to Tim and Jaco out in the field to go through and celebrate this month's graduates. If you can look on the screen over there. So thank you for the lovely introduction Tim and Jaco. This makes a difference. So thank you for the lovely introduction Tim and Jaco. I don't know what to say about that. This is fine. Hopefully we remembered what that was. Anyway, so yes, we're here. We're ready. We have got the March graduates. This is the second time we've done this and Tim enjoyed himself so much last time. You're in for a cracker. I squealed with delight when you were doing this today. We've got quite a few to get to. So I think we just crack on straight into it. Yes. Roll the VT. Roll the theme tune. Bounce along. So first up, Scott Merlot. Fancy graphics, Jaco. We've upgraded things. It's a muscle-up else it. You like that? I like that. That was a fantastic muscle-up. I like the air. Now you may or may not recognize the name Merlot. I know. It's Scotty2i. And Jess Merlot is recently on the podcast as a guest. There is a competition to see who is the best at Calisthenics in their house. So this is husband and wife. And I'm sorry. I'm sorry. Am I sorry? I'm sorry because I'm supporting the blokes. And Scott, this is great. I think your wife is better at Calisthenics than you. He's staying in his strong room today. I think he was going to go for a second one, but I'll cut him off. Tim, did you... I feel like you're taking this seriously. You're a graduate. Can you pronounce this? That sound impressed you. We'll see one. I don't want to see another one. Do you want to get that? No. It was a solid muscle-up. It was not too much, I have to say, but... Powan. Powan frog stand. Ooh, yeah, good. Nailed it. Look at that. Hello. Hello. Spread it. Press up. What's it? No. I just got back down. Love it. That was nicely controlled, though. I know. Things I liked about this was when I first saw this video, we'd take both knees off, and then it was that little section there where shoulders looked like we were dropping down. I got a little bit worried. It was going to go... We were going down, but held the strength. It went for a different technique. Tim, you'd normally lock your arms out and then the legs. That seems to be something which is fairly... I like that. Unique. Not unique, but yeah. I like to lock the arms out. It's probably slightly... The thing that... If we give a little bit of education as well to this, Felden, that push out with the legs. That bit's hard. I actually thought he was going to struggle to hold that. That's the bit where you straighten the arms and straighten the legs. You've got a lot going on which you need to try and control. If you straighten the arms first and you put the legs up, you've taken one variable out. One of the variables. One of the variables to control is easier, but the strength, those legs moving help the press. Yeah. And so it takes hard to go arms first and then legs second. More control, but that takes a little bit more strength. Yeah, probably. The other thing I do just from moving forward, it's great. I love it. You can straighten that line up a little bit by going back to war. So if you're working in front of the handstand and you finish up in that position, you're going, right, I've got the strength. I know the movement pattern. I want to straighten it up. Your job is back to the wall and start to work into getting a more vertical position. Yeah. Get those shoulders a little bit or biceps in line with the ears, a bit more push the chest through, keep the core tight, straight, strong and long. And then that's going to look really tidy. Good job. Those of us that have been working a long time on our frog to handstand, that feels amazing. And he's held that for a long time. Things are working really well there. I like the actual little bit of freestyle there at the end. It looks cool. You can finish that as well. It's just cool. Just flamboyant. Wow. Mr. Robinson. Jake Robinson from the virtual classroom. You look serious. This is going to be serious. Gone for the t-shirt tucked into the shorts, Jake. Talk to us about that one. Boy. Oh. Easy. That was good, wasn't it? Yeah, that was good. I think that was one of those where it was like, when you're setting up, I was a bit worried. I was sort of like, how, what's how. And then when he hit that. Yeah. I was thinking, how long is he going to hold that for? And then the longer it went on, I got more and more and more and more and more impressed the way he's looking around. He's just showboating. Points for Jake. Yeah. I would go, mate. Love it. You're looking really good because you are just taking your eyes off the camera. You're looking at me. I'd work a little bit more at top arm because you can see ear coming through to the shoulder there. You're cranking everything that you've got in there to try and hold that position. So just keep working that top arm. But mate, you've got the movement pattern nailed down. Just a little bit of strength in that top arm to make that look super tidy. Jacko actually. There's a picture of us doing a double flag. And there's a story behind it. But Jacko gets slightly upset with it because his head is beautifully symmetrical. Whereas I am doing exactly what you're doing, Jake. And it doesn't quite complete the picture because I'm out of alignment. There's something here at the foot that we are like, when I'm really straining, you see people doing that. And I do it as well. And I remember the sports therapist guy at Staffordshire talking about some things. I don't think we ever dialed down to exactly what was happening in that connecting chamber. That top, it's the top foot different to the bottom one in that position. And you see it just cranking in. It's like. Facial tension. Trying to find as much as it can. Yeah. Good. I like that one. So. Onward Jacko. Moving forward. Now, this is with a band. But this was the first sender message. Can you pronounce that? I knew it too. In case I butcher it like that. That was it. And she was like, first time she'd ever done it with the green band. And I thought that deserves. It's a step towards. And that is, you know, we are going to celebrate the important landmarks along the way. And this, I think I saw this one is just getting the movement pattern right. And when you've got the movement pattern right, that's one of the components. And then you can go and worry about the strength and speed. And exactly. And the thing is with with these movements, it's whether like if you want to get to the point where you can do a muscle with a green band and you don't want to, you're not bothered about doing it without it. Then that's also cool. That's your own choice. So this was excited to see the first one. So he's trying to get that line through, getting the chest past the bar. Nice. Searches for it. Bang, hits it and goes. She way above the bar. And actually flew up. Super snappy from the bottom. I like that little setup. Yeah. So I'm thinking that there's, there's no reason why she can't do that with the purple band lighting. Drop them down. Keep the overload coming. That's looking good. Yeah. Like that one. Next up, Rhys Davis. OK, Rhys the Jack. This is a graduation for the low, for the low, but with the first graduation from the low body foundations class. It's tidy, tidy spot. Yeah. Rhys was quite pleased with himself. He graduated so quickly. Well, yeah, it goes super low. Boom. So what's next? The nice pistol. Who fancies it? You got a pistol, Rhys. Let us know. Probably have with that sort of squat. If you can shift your weight in that bottom position, you are easily going to knock out some reps and nose. Just talk to the people about why it might be super important to actually be able to move. Like, just so the squat means that everything's functioning well, just a little bit about anything about the importance of having those hips. So whether he wants to do a handstand or wants to do a human flag or whatever, go and roll, whether you can squat effectively and efficiently or not, what does that matter? But just the fact that if everything, if that lower body is functioning, those hips are sat in good position. We're not super tight. The effect that might have on the trunk, on the shoulder. Yeah, it's just about looking at the system as a whole, really. Instead of going, well, my shoulders can do a human flag. We just need, we need to be able to move the whole entire chain. And then what the squat does is it shows us that we've got good lower body functioning mechanics effectively. You can get away, you can do a flag if you've got a horrible squat mechanics. You don't need to be able to do a squat to do something more body-based calisthenics movements. But if we're interested in complete movement bodies that are going to be able to respond to whatever we want to do with them, then we need to have a squat pattern. It's one of the most basic foundation movements the human body has and should be able to maintain. The only reason we lose our ability to squat is because we get jacked up from not accessing and utilizing these kind of group patterns. You go to India, that's how people will sit all day. But we get lots of messages. People go, we show a squat and they're like, what are you guys talking about? That's why everyone did like that every day. But they use their squat patterns. We don't in the West. We lose them. We get them all out soon. All our chairs. Uncle Jay! Yes! And with the, well, yeah, we'll let we can talk to let's go. So we'll get back to Terese just one more time because it's beautiful lovely. Boom! Ah now, the phoba. The phoba muscle up. This is an important one because we learnt to muscle up like this on a similar set of handles at the gym where you've got that space in between. You have to be careful because it will come back and bite you on the when you try and shift to a straight bar, because these effectively give you the same opportunity that you get on the rings. You can push your chest between the two, which means that you actually, you can use that space to get over. You haven't got to get around the bar, which means you actually don't need to get as much speed and power. You don't need to go as high because you can shift your body weight through. But, however, if that's makes you happy. Yeah. And it's a step towards the, do you know what I mean, if, before, whilst you were just doing pull-ups previously on that, it's a step towards doing your first bar muscle-up, for sure. Nice. But just understanding that if you're going to go with the full straight bar, you can't go through it, so we have to go a little bit higher and we have to come around it a little bit more. But it's still got the action is, we can probably keep a sort of slightly straighter body line position, but the whole, it's got the whole action of coming. Where we go? Up and through. Sorry. Here we go. So the whole action of going in and then around to get on top of it. Yeah, definitely just getting that midline tighter so you can transfer more force. You're going to take that into a straight bar. You're going to need to have that connection through the chain to get the power. Otherwise, she's going to, it's an energy leak. But if you go back to what we were talking about with the squat, if Risa's dropping through your squat, his knees are bumping together or they're coming inward, it's an energy leak. If you wanted to be able to put down high amount of force, if you wanted to put a heavy deadlift or a squat down, same applies with the midsection on the muscle-up, we need to be able to keep that tight to transfer force through the chain. The thing about it is he's flipping, he pulls fast. Yeah, no, he's getting up there. Boom! Like, he ain't messed up. I reckon he's got a few of those. Yeah, I know, I think he has. Slobodan, Stokacovsky. You're not helping yourself. Stokacovsky. I know, it's difficult. I love it, but we're getting into this multi-cultural and global, yeah. In his house? First handstand. This is nice as well. Techers, kick up, nailed it. Tunes on in the background. And he starts talking. Absolutely. I took the sound off a lot of the other ones, but what I loved was, I don't know what language it is, but he's obviously got whoever's filming. That is something like, well done, well done, that was an amazing handstand in a foreign language. We all know that satisfaction. If you've got there and you've done your handstand, you get it. Yeah. You want to celebrate. Yeah. And it was lovely line, really nice sound. This looks like a proper Jim Jacko. This, yes, serious. You might get in trouble here for doing calisthenics in the squat rack. There is a bar there just in the corner. So Connor, Gordon, Sne. Right. Never trust a mum with two first names. Muscle up. Connor, Gordon. They're two first names aren't they? You going, you going muscle up? That's what we should do actually. You should do like, what do you think it's going to be? Go on, bar muscle up. Because it could be like a back lever. Back lever. Boom. Up above the rig. Second one. Boom. How's that, those apples? Those are, yeah. Quick, powerful. Snappy. Again, this is interesting. We talked a bit about this recently around staying in strong ranges. So you can see that Connor's keeping his arms bent. Now this guy is strong because he's been able to pull from that position. Doing an awesome job of getting the speed. Using a little bit of a keeping movement to get up there as well. But to get that looking super clean and straight, what we want to be able to do is try and get his arms a bit straighter, which means we're then going to have to get stronger at end range, which is not easy. But again, you've got the movement pattern. And I've been reading up a little bit on skill acquisition jacket recently. And just be aware that when you're training things like muscle up, so you teach yourself a new skill, it's easy to learn it incorrectly, but it's very difficult to change it. If you want to. Yeah, so if you wanted to straighten his arms and straighten his body. You've now taught your brain how to move it, how to do muscle up like that. So if you wanted to go and change it to go through a forward movement, you may not, it's the perfect for you. You've done a muscle up. You might be happy to crack on. If you wanted to move it, just be aware that it's actually taking the time to learn in the way that you want to perform it. He's going to make it a little bit easier if you're down the line. But I like that. Fast and smooth. I think it's one of the, just on that point, it's one of the reasons why a bar muscle up sometimes can feel so impossible when you first do it. You could have spent 10 years like I've done or maybe even longer doing pull ups. We're just stopping when the bar reaches your chin and then trying to tell your brain after that many years, hold on a second, we're going to, we wanted to go a bit further. That's not the end of the road. It's, it's, you're just not used to it. It gets, one thing I want to just point out was that, yeah, body, like arms straighter and body line straighter, if he wants to be like super, super clean, but he gets a couple of things, the key things that he gets right, principles to follow. He pushes, he pushes through and he gets his chest past the, I know the line with his legs has gone, but he's got his chest past the line of the bar. Yeah. So he can start to pull up on a diagonal and then he pulls fast on that diagonal and gets the bar to his hips. You get the bar to your hips, you laugh at it. Yeah. That's just the difference between a sort of more kipping style muscle-up. You know, you're using those hips up, you pulling the hips up to the bar, then flicking yourself above it. You have to just, whatever you choose that you want to do, and how you want to move, like it. Next one. What do you reckon it's going to be? I'm hoping that grip, it's going to be a false grip. Ring muscle-up. It could be. Thank you. Oh yeah. Give it some. I'd like to see somebody just like set up like that and then just go on the floor and do it from time to time. Right. Emil. Tron, troll, clean. Member of the virtual classroom. Many languages, Jaco. I am. Solid, false. This is nice. Yeah. Oh, and a turn out. That turn out makes a difference for people with the working on the false grip. Yeah. It means close the chest. Smooth. The hardest bit about that was getting out of the dip. Transition real nice. Yeah. That's the difference with the ring muscle-up. You've got that strength to play with. You can literally just take your time in that transition. You don't have to catapult yourself through if you can pull high in the muscle-up. Sorry. In false grip. Yeah. Quality. You can still set up with your rings attached to the ceiling. Yeah. That is a happy boy. Yeah. The thumbs up. I saw this one. Now this one, you need the sound on for this one. Hopefully it comes through. There's a squeal coming up. Claire Crocs, 1978. Now this was her first attempt ever. There's so much of this that's amazing. Is that a muscle? Is that a pull-up bar? A bike rack? It is. Allowing her to redefine impossible at home. What is that? A duck in the front of her. This is my dog. But this is awesome. There's the bike rack. I'm not being like flippant about it. I think that people setting stuff up for themselves in the house like this and redefining the possible is what Calla says is all about. Just get it done. Yeah. So she's never tried to do a muscle-up before or anything. She's working with her ring. She's got her set up at home. And I think this to me encapsulates everything that redefining impossible means. We get the volume up. We've got sound engineer. Where's the sound engineer? Sound engineer. Sound engineer. That'd be the best we can do. Turn it up. Is that right? We're like, we're... She even talks to us. She's mentally... She's told the duck. That bitch. She was pretending what she was going to do. She said, look, duck. Watch this. She said to the duck. She was like, pull into the band. Is it? Strong grip. We're going through. Yeah. Just count down. Blast off. Yes! Brilliant. Now that is what redefining impossible is all about. So the point where you're actually surprised that you managed to do it. And that isn't... I think that is genuine. She has not set that up. I love that. That is just amazing to see. Good work, Claire. That was great. That red thin band is not... If you can do one of the red thin bands, you are not far away. Keep working on your dip strength. Getting super deep on your dips. And strong in those with a pause at the top in those false grip ring muscle ups. And you are going to be... We're in a different dead position as well. Dead hang. There's no momentum getting into that as well. Duck needs to get on board though. He's having a good look though. I'm going to get one of them bike racks. That looks good. I love that. It's so cool. When I saw that one the first time I was like, that's just brilliant. So cool. A selection of the March graduates and people that are working towards redefining their impossible. And I think a nice selection this week of various different movements as well as stages along those steps to whether you want to call it a full graduation or not. I don't know if I like that terminology, but the idea of graduating on the things that you previously thought were impossible. It's a nice opportunity just for us to share a few coaching points. Yep. I think as well. We might sort of like pick faults. If someone looks at my hands and all my must look like don't see it like it's negative. It's just us giving some opportunity to give some feedback and you can choose to use it or not use it. But I think we are super proud of what we're doing. Thanks for sharing with us guys. It genuinely makes a big difference to us and everybody's watching it. So keep doing what you're doing and keep sending us the videos. Yeah. If you have a, you've redefined your impossible or whether it's a step along that and you want to share that with us and you want us to feature you then, send it in on any of the social media, Facebook, Instagram, Twitter and email David at schoolcasts.com is my personal one. Or you'll find email on the website. Is there anywhere else? YouTube. Anywhere. Plenty. Messages. Let us know. Send a USB in the post. DVD. Floppiness. Send a 3 and R. 3 and R. BHS. That will only be relevant to people over 30. No one else will know. It's three and a half inch flopper. Don't be so rude. I came up with the bigger ones. There was like even the... Yeah. On the beat-a-max. Yeah. That was a video player. It was the square ones. It came with the spectrum. The Commodore 64 or something like that. You used to have a junior school. It's not working. Right. That is far too much. It's one game but came with 12 discs. Each level had a new disc. Anyway, we've digressed. It's very different to the virtual classroom, which is just all online learning. There's a selection of people there who have been redefining the impossible, following the plans and the courses that are in there, and that doesn't require any discs. That just requires you and the internet to learn at your own pace. If you'd showed people the virtual classroom in 1985, they'd have thought it was voodoo. Literally magic. Where do you know how to do that? Well, because they probably didn't have the internet in 1985. This is about half an hour long. Right. We're ready to take us home to them. Until next month. Class dismissed.