Foundational Move: Incline Push-Up
One of the most foundational movements in calisthenics is the Incline Push-Up, because it teaches the core mechanics of pushing strength, without the full load of a standard push-up.
It can be performed on a bench, sofa, bed, or a sturdy chair, making it super accessible for anyone, anywhere.
It's highly effective especially for beginners, particularly when making a deep conscious connection to the muscles performing the work.
This may sound super basic for some, especially if they're used to hitting the gym and benching 225+, but the important thing to stress is that calisthenics is not the same skill as weight lifting.
Of course, strength transfers over beautifully from weight lifting, but the mind-muscle connection is different, and as we practice we tense our bodies differently.
Key Insight: Morning Rituals (5–10 minutes)
Every day is different. Some days your right wrist may need a little more attention, maybe tomorrow it’s your left shoulder, or your lower back.
The best way to address your body's needs is to start each day with a full body check-in, and then move into light stretches, muscle activation, and easier progressions.
Taking even 5 minutes for this each morning not only helps you wake up into your body, but it establishes the habit of movement & builds awareness of one’s own body.
Remember: Morning rituals are highly specific to each individual athlete.
Here’s a playlist of some of my short morning rituals and flows.
Longevity Tip: Wrist Health
Wrist injuries are the most common type of injury in calisthenics training, but they can be prevented and managed with proper warm up / activation, and prehab work.
Increase your wrist range of motion with extensor and flexor stretching prior to and ideally after your working sessions.
So that’s it for this one!
Until tomorrow 👋
Coach ChazFounder, THENICS LAB