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Cali Hoss | Calisthenics

@cali.hoss

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ℹ️ 37y | 300lb | Calisthenics athlete
❓ Calisthenics content for beginners
💪 Start here 👇

POSTS STORIES REELS TAGGED

Finally, I figured out how to share information in more structured way. It ain’t perfect but will work for time being.

Instead of putting videos somewhere outside of Instagram I will be taking advantage of its native features.

Each highlight represents one topic (like Pushups), and inside you’ll find short story clips linked to full reels. You can watch any reel on its own or as part of the full series, just like episodes in a show.

To explore, open a highlight and double-tap a story to view the full reel. To watch all reels in sequence, either browse them one by one within highlight, or open the last story in a highlight and follow the linked reels links from newest to oldest.

If you want to see everything related to the course, check the #calihosscourse hashtag, although keep in mind Instagram’s hashtag search isn’t always perfect.

Lastly, if you have questions, comment directly under the video instead of sending DMs. That way, everyone benefits from the discussion.

#calihosscourse #calisthenics #free #freecourse #freecalisthenicsprogramme by @cali.hoss

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a year ago

Stop ignoring thoracic extension. It’s critical for a healthy spine. Here’s how to progress it from beginner to advanced.

Beginner

1. Foam Roller Thoracic Extension

- More of a stretch than a strength exercise, but a good starting point
- Progress by elevating the surface for a deeper stretch

2. Loaded Supine Extension

- Add load to start strengthening the muscles
- Hold weight in your hands, or use your own bodyweight

3. Prone Thoracic Extension

- Move to a prone position to develop active extension strength

4. Prone Cobra

- Combines thoracic with lumbar extension
- Squeeze your glutes throughout

Advanced

5. Standing Thoracic Extension

- Keep your lumbar spine stable, extend only your upper back
- Progress to full spine extension while standing

6. Back Extensions (technical - build up in stages)

- First: learn to maintain correct lower back tension using holds
- Then: add movement with hip hinges, keeping a neutral spine
- Next: do full extensions by rounding and straightening your back
- Finally: isolate the thoracic portion by locking in the lumbar spine

Choose one or two progressions and add them to your program.

#ThoracicMobility, #SpineHealth, #ThoracicExtension, #Calisthenics, #BackHealth by @cali.hoss

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#hipmobility #copenhagenplank #adductors #calisthenics by @cali.hoss

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2 days ago

#weigtliftifting #gym #training #shoulderworkout #ohp by @cali.hoss

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3 days ago

The first step of learning to brace is to gain control of each core muscle, one at a time. And then combine them into a strong brace.

1. Rectus Abdominis (upper)

- Place a finger a few inches below your sternum
- Contract your upper abs so your finger moves inward
- Go by feel if you don’t get visual feedback
- Don’t cheat with a stomach vacuum - it’s not the same thing

2. Rectus Abdominis (lower)

- Place a finger a few inches above your waistline and contract your lower abs
- Your finger and belly might move inward and slightly upward
- Best cue: watch your pelvis - it should tilt backwards
- Then combine upper and lower, first one after the other, then together

3. Obliques

- Hands against a wall or barbell, upper body locked, try twisting your trunk to one side
- Instead of moving, resist the twist - feel strong tension on one side
- Let go while holding that tension, then reproduce it without support
- Practise one side, relax, then the other, then both together

4. Spinal Extensors (lower back)

- Bend forward like a good morning, but round your back, then extend it using your back muscles
- Feel the tension in your lower back
- Progress to bodyweight good mornings holding the same tension, then on command while standing
- Don’t overextend - keep the spine neutral. Very important

5. Transversus Abdominis

- Best exercise is the stomach vacuum
- Don’t just pull in from the front - think about the sides too
- Imagine a corset tightening around your stomach

Putting it together (the brace):

- Stand tall and inhale some air
- Contract upper abs, then lower abs, then obliques
- Engage your lower back
- Squeeze your entire core like the vacuum, but without pulling your organs inward
- Finish by imagining someone’s about to punch you in the stomach

Practise until each step feels comfortable, and eventually you’ll be able to contract everything at once.

#CoreTraining, #Bracing, #Calisthenics, #CoreControl, #AbWorkout by @cali.hoss

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4 days ago

#squatpr #barbellsquats #squat #legday by @cali.hoss

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4 days ago

#cossacksquat #legday #mobility #squats by @cali.hoss

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7 days ago

Here is workout for spine maxing.

2x thoracic rotation
2x side bend
2x good morning
2x zercher deadlift
2x back extension

#spinemaxxing #backpain #injuryprevention #backmobility by @cali.hoss

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9 days ago

Most people train shoulder external rotation with just one exercise. But it’s not that simple. Here are four categories to work through.

1. Stabilisation

- Rest your elbows on a firm surface, take a mini band, pull it apart and hold
- Progress: do it standing, with a yoga block between your elbows to stop cheating
- Final step: from the same position, extend your arms overhead
- Start with light resistance - these can be intense
- Bonus: for overhead stability, hold a band like a barbell and do overhead presses

2. Strengthening the External Rotators

- Standing band variation - my least favourite, too easy to cheat
- Better: stand against a wall, keeping shoulders, lower back, head and elbows in contact, then pull the band outwards
- No band? Use a dumbbell - sitting, standing, side-lying, or with a barbell all work the same
- Keep the weight light, engage your core, rotate from the shoulders

3. Mobility

- Place a stick along the outside of your forearm, pull it inwards with your other hand - full control
- Alternative: use a dumbbell and let it gently pull your hand past your end range

4. Closed-Chain

- Kneel with your hands turned backwards
- Progress to a reverse-grip plank, actively rotating your shoulders outwards - important
- Harder: do it on rings
- These also build towards rings-turned-out support holds

Which should you choose? You don’t need all four unless you want to fully bulletproof your shoulders. Just pick a few based on your weaknesses and add them to your shoulder routine.

#ShoulderMobility, #ExternalRotation, #Calisthenics, #ShoulderStability, #InjuryPrevention by @cali.hoss

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9 days ago

This is my full-body mobility workout. I do it every morning, working from the top of the body down so nothing gets skipped. I do one set for each exercise.

Wrists

Wrists get tight from desk work and rarely get trained. Circle them slowly in both directions, then stretch gently into flexion and extension. Good prep for any pushing or weight-bearing work later.

Neck

One of the most neglected areas, yet tied to tightness, poor sleep, headaches, and shoulder pain. Move slowly through each direction - look up and down, side to side, and ear to shoulder.

Shoulders

The body’s most mobile joint, so you can’t train everything - pick your weak point. Mine is shoulder extension, so I prioritise that. Work whatever direction feels most restricted for you.

Spine

At minimum, do some trunk rotations. If you have lower back issues like me, go further and cover every direction: flexion, extension, side bends, and rotation. Hit all the angles.

Lower Body

Start with ankles and hips. Do ankle squares or circles and a dorsiflexion stretch, then hip circles. With all circle-type drills, move slowly and with control, and push gently into the end range - that’s where the benefit is.

Then sink into a deep squat and relax there. It mobilises and strengthens the whole lower body, and it’s a perfect morning position once you’re comfortable in it.

Splits Work (optional)

Only if you’re chasing middle splits like me. Cossack squat transitions, done slowly and as deep as you can, plus middle split holds.

The takeaway: you don’t need these exact exercises.

Keep circle-type drills for every joint, then add a few moves that target your own weak spots or a specific goal. That framework works for anyone.

#MobilityRoutine, #FullBodyMobility, #MorningRoutine, #Calisthenics, #JointHealth by @cali.hoss

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12 days ago

#dips #calisthenics #fitnessmotivaton by @cali.hoss

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13 days ago

Based on breathing there are three ways to brace, and each one fits a different kind of exercise:

Valsalva - hold your breath, brace hard. For short, heavy efforts.
Dynamic - breathe with every rep. For push-ups, dips, squats.
Static - keep breathing through the hold. For planks, hangs, handstands.

The main rule: use only as much brace as the exercise needs. More isn’t always better, it just tires you out faster.

#calisthenics #bracing #corestrength #handstand #bodyweighttraining by @cali.hoss

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