MADE TO MOVE
🏋️♂️ Sandra’s warmup
Bernie and I don’t really follow a strict program — and honestly, we like it that way.
We practice what we call "intuitive training" — listening to our bodies, tuning into what we need, and moving accordingly. That means no two weeks (or workouts) ever look exactly the same (usually).
✅ Stretch & Mobilize
Focus on shoulders, wrists, hips, and spine — nothing fancy, just what feels right.
🧘♂️ Calisthenics Skills (5 Rounds – or until form breaks)
Elbow Lever – 5 sets, hold until failure
L-Sit Hold – 5 sets, hold until failure
Crow Pose to Headstand Flow – 5 sets, controlled movement
💪 Push/Pull Strength Work
Dips – 3 sets
2 sets of 8 reps
Final set: go until failure
Assisted Pull-Ups – 3 sets
2 sets of 6 reps
Final set: go until failure
👉 Bonus tip: On your last rep of each set, remove the band and do a slow, controlled negative (lowering phase) — build that strength!
🎯 Focus for the Month
The intention this month is to build strength for calisthenics while improving overall body control and awareness. Whether I train legs, back, or shoulders — I’m always training coordination, balance, and focus.
“Take care of your body. It’s the one place you have to live.”
cu later,
