Physical Fitness

Approach

Home-first training setup designed for flexibility, able to get a full workout with minimal equipment at home or scale up at a gym. Programming is structured to work with or without equipment as the day allows.

Tracking

Daily weigh-ins recorded in an app. Consistency of measurement matters more than any single reading. The trend line is what counts.

Equipment

• Yoga mat
• Kettlebells
• Parallettes
• Weighted vest (currently using 12.5 lb)
• Full gym access available

Current Goals

Bodyweight Progressions

• L-sit → V-sit: Currently holding L-sit for 10-20 seconds. Target is a full V-sit.
• Straddle split: Working toward full straddle flexibility.
• Freestanding handstand: Currently able to sometimes hold a few seconds without wall support. Target is 5+ seconds consistently.

Weighted Calisthenics

• Weighted pushups: Currently 3x15 with 12.5 lb vest. Plan is to progressively increase vest weight toward 45 lb over time. Programming is currently naive and needs more structured progression.

Active Issues

Right Shoulder Pain

Manageable with sufficient warmup but needs attention. Current mitigation protocol:

• Kettlebell around-the-worlds: dynamic warmup for shoulder mobility
• Overhead kettlebell hold: focusing on pushing the shoulder up into a stable, balanced position. This does not aggravate the pain.
• Pressure and release therapy: using a muscle stick on upper back musculature to release tension contributing to the shoulder issue

The pattern is that adequate warmup eliminates the pain during training, suggesting it’s more of a mobility/tension issue than structural damage.