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Calisthenics, Nutrition & Lifestyle
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Module 2
First Steps in Strength and Focus
1
Eccentric Push-Ups for Pressing Power
Perform negative (eccentric) full push-ups with controlled lowering to build pressing strength.
2
Table Row Technique
Perform bodyweight rows using a sturdy table edge with proper body angle.
3
Mastering the Bodyweight Squat
Perform bodyweight squats with proper depth, knee tracking, and an upright torso.
Core Training Fundamentals
Perform a beginner core routine including planks, dead bugs, and lying leg raises.
5
Calculate Your Daily Calorie Needs
Estimate your total daily energy expenditure (TDEE) using a simple multiplier method.
6
Understanding the Habit Loop
Describe the habit loop (cue, routine, reward) to understand how habits are formed and changed.
7
Daily Top-3 Priorities
Use a daily top-3 priority system to focus on high-impact tasks.
Previous module
Foundations: Body, Mind, and Fuel
Next module
Expanding the Movement Library