Michael's Mobility & Handstand Workout - Training Vlog

what's up guys it's Michael Fair from

calisthenics family and welcome to

today's video

it is Tuesday today it's the second day

of the week and today I'm going to have

my instant workout my second workout of

my new program in which I'm gonna focus

on the planche and the handstand for at

least the next coming eight weeks so

that's what I'm going to show you today

in this video so stay tuned and enjoy

the video guys

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you

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alright guys so welcome to the video and

like as I said I'm gonna film I'm like

document everything what I'm gonna do in

my new customized program for myself

first of all to motivate you guys to

inspire you to start with calisthenics

or with just training or butyrate

training in general but also to evaluate

myself because from my own experience I

know that if I'm gonna film myself every

single time a knife and I'm gonna make a

video or if look about it and I'm gonna

edit the videos then I'm actually kind

of giving feedback to myself and

evaluating myself at the same time and

that has always been the best times from

my calisthenics journey when I was

filming myself and also editing and

publishing the videos so that is also

why I really want to do this and I'm

just really excited to share this

journey with you guys so today it's a

handstand workout but before I'm gonna

dive into the workout as you can see I'm

standing here at the office right now so

this is where all the magic happens

all the editing work and all the like a

developing work on our programs and

we're all so busy with new things so let

me show you real quick my my yeah my

desktop my computer because here this is

where I'm creating my own customized

program at this moment let me just show

you the workouts that I'm planning for

today so here you see my sheet so you

can see the workout that I did yesterday

Blanche straight arm and today it's all

about

and sent work out and as you can see

today it's kind of a low intensity

workout compared to yesterday but I'm

gonna do some shoulder mobility hip

mobility core one arm hands and attempts

and their hands and training and here

you see the rest of the workout and so

this is basically the sheet where I

create where we create our custom

programs and here you can see all the

exercises that we have to create our

programs and once we have our exercises

picked out then we can create a

customized calisthenics program so as

you can see guys that is basically how

we always create our own programs also

programs for our clients and that we

have been doing for the last two to

three years so every like new period of

eight weeks we are creating a new

program for yourself with new program

goals together self-motivated and to

work up to new and harder goals of

course so yeah let's start this

handstand workout right now but before

I'm going to start with the workout I'm

gonna have a vegan pre workouts scoop

before I'm gonna start to give myself a

little bit more energy because it's

already quite late it's 5:00 p.m. and

I've been up since 6:00 in the morning

already so yeah that's what I'm gonna

get and yeah this one's really nice if

you want to try it check out the link in

the description for a 35% discount with

our own

goat and then I start this workout

alright guys so as you can see I'm

standing here downstairs in the upcoming

gym so let me give you a quick update on

the gym how it looks right now it's not

really a gym actually still in the

middle of the process of creating

building painting everything but it's

actually already looking a lot nicer

smoother and nicer and neater and in

this little area it's where I'm gonna

have my handset workout right now

because I need the wall today and

outside we don't have a good wall and

I'm using this plastic wall right here

so I can slide on the wall and you can

see this thing this piece of equipment

right here and we are about to create a

new video with this piece of equipment

because this one is a very special one

so stay tuned for that video so now

let's get into the workout

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alright guys so I just finished with the

warmup

five minutes of gym row and I'm using

the gym rope from PE field this one

right here I think a few videos ago we

did a jump rope workout so if you're

looking for a fat burning workout with a

jump rope definitely check out that

video and if you're interested in this

and like boots chimp ropes and then I

would definitely recommend to these I

put a link in the description for more

information about the product including

a discount so now I'm going to move

towards my warm up my shoulder work

let's go

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alright guys so I just finished my

warmup

and now it's time for the first part of

the workout increasing my shoulder

mobility because I know for the

one-armed handstand and just getting

better in your regular headset shoulder

mobility is very very important and

before I created this new program for

herself

I've been doing some research about

shoulder mobility and also shoulder

flexibility and one thing that I was

knew for me was the big difference

between mobility and flexibility because

my ensure that flexibility is pretty new

so that means that I'm really flexible

in the muscles in the shoulders

but mobility is something different and

that is new for me and that is like the

amount of like movement that you have

without using like an external force so

for example if you're working on your

shoulder flexibility you can use the

wall for example to lean in the wall and

from there like open up your sure solar

like this and then you're working on

your shoulder flexibility with shoulder

mobility is the amount that you can move

your shoulders without the wall without

an external force so just like this

going up without arching my back so

that's what I'm gonna work on right now

because no one arm Hansons also in the

record and send that shoulder mobility

is very important so let's get into the

first exercise shoulder mobility on

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alright guys so that was the first

shoulder mobility exercise and one thing

that I'm trying to do is to keeping my

lower back in contact with the wall so I

can't arch my back so this has to be in

contact with the wall and from here

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raise your shoulders and try to touch

the floor

touch the wall with your hands well and

I still haven't you know been in contact

with the wall alright guys so that was

the first exercise I just did 3 sets of

10 repetitions and I'm gonna move on to

the second mobility exercise which is

that Y stretch on the wall so I'm gonna

stand in this position wait let me just

show it on the wall so you're gonna have

this wide extent on the wall I think

your lower back towards in contact with

the the wall and from here try to get

into a wide position while keeping your

elbows contact with the wall and also

your lower back and upper back

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all right so this one as you can see is

a lot harder and with this one I only do

three repetitions and put all my effort

in getting as high as possible while

having my elbows locked into the wall

all right two more sets and then I'm

gonna move on to the last Shogun where

the exercise of today oh all right so

that was the last set and as you can see

guys what I'm trying to do is every time

when I breathe out I'm going to put my

hands a little bit higher so it's like

and for me that works really well so

let's move on to the third mobility

exercise of this workout and that is on

the floor and this is going to be even a

harder exercise so let's get into this

one right now

alright guys so what I'm gonna do I'm

gonna lay it out like this put my hips

in the air and get posterior pelvic tilt

so squeezing your glutes together and

your hips forward and from here I'm

going to try to get my my shoulders in

the air as long as possible and this one

is really really hard with very fair use

my mark

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thirty seconds two more sets

all right so time for the last set and

what you can also do to make a little

bit more challenging is to make little

pulses which are arms so trying to go up

and down to increase your mobility even

more and of course you're also having

that static holds while doing the pulses

so it's like a win-win so let's try this

one this probably looks so simple guys

but this is definitely one of the

hardest exercise so right now I'm gonna

do some hip mobility and I'm just gonna

do some 10 to 15 minutes of mobility so

I'm not gonna like share every single

exercise that I'm gonna do I'm actually

not going to do like if you exercise but

I'm just gonna do like a little routine

a little sequence just with the flow

what comes up in my mind and that's what

I'm gonna work on see where I have some

tightness and after that I probably feel

ready to start with the handstand

one-arm handstand and the instant

practice of today so let's go

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alright guys so I just finished the

mobility routine that turned into a

complete full body mobility and

flexibility of 32 minutes and that's how

it always goes when I'm practicing yoga

stretching in the beginning I think like

hmm I don't really like doing this

because I'm pretty stiff and once I'm

actually doing it then I'm gonna do it

like for 10 minutes 20 minutes 30

minutes and I just can't stop and I

actually reached a new goal today with

my back bending I don't know if you guys

have seen it but I went all the way from

like yeah complete back bending with my

hands towards the floor behind my back

and from there going back up and that is

something you really feel in your core

for next time I'm gonna try to do more

repetitions of that so always try to

keep going forward and now guys I'm

going to start with the actual handstand

workout I think I'm completely warmed up

my shoulders are really warm

I'm feeling really open and I'm feeling

ready to start with the one-armed

handstand so let's

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alright guys so I did my very first few

holes of the one-arm handstand attempts

but I noticed that it's not really

working today I'm quite fatigued and

sword in my scapula from yesterday's

pledge workout so I might have to switch

my my workouts a little bit maybe the

handstand training in the morning and

then branch training in the afternoon

but anyways I'm just gonna continue with

the workout and I'm gonna practice the

exercises on the wall because I think I

still need to work more on the wall and

strengthening my scapula my shoulders

instead of practicing after wall so I

have three exercises today so let's get

into the first exercise and it is the

wall handstand taps so I'm gonna try to

tap my elbows or my shoulders to

strengthening the scapula and within a

straight arm handstand hold so let's go

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all right so those are the first two

sets of the hands and shoulder taps and

man these are very hard I can see that I

can move my hands a little bit closer to

the wall to get that nice straight

alignment so that's what I'm gonna try

in my last set

I did 20 repetitions of elbow taps

instead of shoulder taps because I

noticed that the shoulders are still a

little bit too hard so let's get the

third set in and then I'm gonna move on

to the next exercise

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alright guys that was my handstand

workout I had to hurry up a little bit

so that's why I did the three exercise

in what sequence the wall had said

that's the wall one-arm handstand bolts

and also that well one-arm handstand

walks on the blocks and all those three

exercises were very difficult for me

that so this shows me that I still have

to work a lot on my scapular strength

and that I have to leave the one-arm

handstand the free one hand set for a

while and just practice on the wall

because guys when I started with gevis

enix I literally rushed through my

workouts and also I rushed through my

goal so I really wanted to get a swelled

bench with one arm and simple but um I

actually didn't have the basics so this

is what I'm trying to work on with this

program so this time I'm gonna do it

smart and not fast so that's it about

this workout guys I hope you liked this

video and that you get some inspiration

motivation from this workout if you got

some tips for me please let know in the

comments down below I would really like

to hear that and also guys if you want

me to create a video about a special

topic please let us know in the comments

and I'll catch you guys in the next

video tomorrow I'm going to do a new

workout my pledge bent arm workout so

I'm already looking forward to that but

I think it's going to be a pain in the

ass because my shoulders are already

tired so that's it's about this workout

guys in this video I get you guys in the

next one please like this video and

subscribe for more videos

Pizza

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