 Hey guys welcome back to another video this is week two or basically the end of week two where I'm trying to get better at some calisthenic movements if you haven't seen the first one make sure to watch that first and then watch this video but yeah so like I said I finished a week two I'm working on the front lever and muscle ups and yeah it's been quite the journey so far like some exercises are getting better I feel more confident doing them I can hold some positions way longer but still I'm far away from the front lever I'm not sure if I can do it in 30 days um I have to work even harder but also I need to make sure that I recover better because I've been doing pull-ups every single day and after week two I realized that my muscles were really not sore but really tense so um I had my body and come over to do some body work on me you will see that later with some cupping but yeah I don't want to waste too much time let's jump right into it um and here we go okay so as you guys can see over here um this is one exercise I do daily every single day I do five sets of um this half L set and I hold it as long as possible and uh yeah you can see over here I always try to like completely lock out my arms and then have a 90 degree angle in my knee um and in my hip so it's basically 90 here and 90 there um yeah and then I just hold and also yeah you know play a little bit so basically I'm really focusing on my abs I need to strengthen my core um to be able to hold that front lever and another exercise that I do daily is pull-ups same thing over here I had a conversation with a friend this week about um what's a proper pull-up there are different opinions on it I personally want to do pull-ups a full range of motion what does that mean that means you can see it over here I completely lock up my arms go all the way down and then all the way up um obviously I switch up the pull-ups as well so it's not always a wide grip or close grip so over here I did a pull-up with um basically not knee raises but I tried to do the L set then switched it up again wide pull-ups over here you can tell I'm not I mean I'm fully extended um but I'm getting tired because this I think was my eighth or ninth set of pull-ups yes I do that many um this I just wanted to have in there because now you see how much I sweat um this was also leg day so I did a leg day with Nadim and uh Jan and I threw in my calisthenic movements because like I said it's a challenge I want to be able to do that and yeah so it's a daily grind over here very important very important you see that I get tired I can't even do like see and then I stopped I was like I do a lot of pull-ups and I always try to do them pretty slow uh to make sure that I get the full range of motion like I mentioned a couple times in the first video and I don't know I'm two minutes into the video and I said it like three times this is super important to me because in my opinion if I can't pull myself up from all the way down how am I supposed to you know uh keep my balance up there and keep my body up there so I want to be able to like start from the bottom go all the way up and hold it okay so here we go then um I did the the front lever half front lever where I have my knees close to my body this exercise I'm getting better it feels better um and as you guys can tell I'm like I'm able to hold it way longer and this I have to say was the first time that I extended one of my legs that was interesting so back to this one so I extended my leg for the first time and as you can tell on my expression I'm super impressed by myself I'm like okay I can hold it a little bit that's good it's a good progress then another day um same thing oh did you see my right shoulder like I did I went down and then this popped a little bit like fell down a little bit this was the first sign that I um uh had like a lot of tension in my back because I was just like flexing and I was like I had my shoulder up here and this one too and then I realized that I'm like super tense I'm like oh relax but I only relaxed one leg uh from like one side of my uh shoulder blade and then I had to relax the other one very important because that's why I started doing body work more um yeah I also worked on some hold um and yeah I think you will see that same issue here again where one shoulder blade drops I think it's here let's wait let's wait and up up twitch it hmm I think it's the next one I think in the next one you will see it because I put it in there oh here we go okay so watch my right shoulder blade the next one maybe okay I think now oh did you see that let's pause 3 minute 20 did you see that so it went all the way up all the way down all the way up and then all of a sudden it was like and moved so um I'm so happy that I recorded this because I really have to focus on that um after a couple sets of pull ups I get so much tension in my in my neck because I want to be able to hold it but I need to relax and just really pull into my lats instead of you know trying to pull myself up with my shoulders in my neck you know so that's important it's an important know you probably have I don't know if you know you might have the same issue and if you face that here's the solution relax your shoulders and bring your shoulder blades down and when you pull yourself up don't try to go like in try to go out and up this is this makes it harder but I found that I get way stronger if I really focus on full range of motion and go all the way out and down um I get stronger faster so let's continue boom okay and the hold again okay here again um the front lever with tugged knees look at this like I'm still struggling but I'm so proud of this because now I can hold it for way longer and another day same thing again like I said same routine pull ups front lever tug knees I'm able to hold it now uh the biggest thing over here is to keep your hip up yep here we go and now yeah obviously like I trained some muscle ups too you can see I'm still using a lot of momentum but I'm super proud of myself I was able to do four in a row after my workout where the pull ups and my front lever um tug with tug knees and yeah now I'm playing with you know just one leg extended bring it back in extend the other one and try to go down it's still hard but yeah the face yeah but it feels better it feels better um yeah this is this is it guys let's do this what's the next clip and here we go okay that's enough that was the last day that was uh Saturday this is this is an exercise I do um daily but for some reason I never recorded it um and I'm getting better at it as well uh remember the deadlift when I said in the first video that this exercise is really hard and I don't know how to do it I'm still struggling but it's getting way better like I I know that I have to just um use my lats and really focus on my back when I try to like get my hip up and like close to the bar um and yeah I really like it now because it's so hard but it helps me progress faster this exercise is just yeah I just throw it in there so in my mind I know like you know how to like be up there um here I tried a front lever failed me that was fast um and yeah then again the tucked version of it and now I'm really focusing on the tucked version um to flex my abs and hold this position for as long as possible and like I said now it's it's uh it's fun it's it's really like it it's cool to do it yeah and I ended my workout over here with a combination of wide pull-ups and then close grip pull-ups um as many as possible so I just did three three three three three and I walked over there again um and as you guys can tell again I know it's repetitive but I want to make sure that you guys you know do the full range of motion because I see so many people just hang in there from here and then they do this you will not build the strength to like support yourself up here you know when you're there it's not going to work um obviously over here I'm tired so my arms are not fully extended but yeah that's the video I will keep filming all of the the progressions I want to let you know what I did every single day five sets of the baby L set hold for as long as possible so yeah you just hang there and hold and keep breathing flex your abs and do that for five sets next exercise I started doing pull-ups wide pull-ups full range of motion so I completely dead hang all the way up chin above the bar and then all the way down again also five sets of as many as possible and then I switched it up a little bit where it's like okay these are my five that I do all the time and then I added as many as possible so if you feel like doing another five sets go for it um sometimes I end up at like seven eight nine like in total um but yeah so five ones super wide and then for the for the next ones just switch it up close grip here here do some l sit pull-ups um switch it up what I did in the last set where you have wide three wide three close and switch it up all the time so you hit different muscle fibers to strengthen your back even more and then the reverse deadlift five sets as many reps as possible um I managed to do 10 to 15 on the first three sets and then and then it drastically dropped to like five or six because I wasn't able to like hold that tension anymore and then moving on to the tucked um front lever this again five sets hold for as long as possible and then when you feel comfortable when you are able to hold it longer than 15 or 20 seconds try to extend one leg so one one leg is completely tucked in the knee is really close to your body and then you extend the other one and try to hold it there you will see we'll um increase the intensity by I don't know 400 percent and then for the muscle up it's just repetition I do as many as possible I try to um have at least three or four sets in the end of each workout to um you know just try to get up there obviously I'll always tie it after the first exercise that I did but for me right now the most important thing is the front lever because I'm able to do a muscle up um to make that even better I think starting next week I should just throw in one or two days a week where I only focus on muscle ups um but for now like I said the front lever is so difficult for me that I really want to spend more time on that all right guys so this is the end of week two I'm pretty far from a front lever but I think the progressions and the the the progress to week number two from day one is is pretty impressive for myself like I'm very proud of myself um I definitely have to work harder and more to be able to finish um you know by day 30 and to be able to do a front lever but I will keep doing that I'll keep you know filming everything and I'll see you guys next Monday with another video so thank you guys so much for watching if you haven't subscribed yet please subscribe hit the notification button um and yeah I'll see you next time