Franziskus Hielscher (@franzofmotion)

THIS is how you finally get mobile if you don’t have fancy equipment to create elaborate mobility set ups, you can still make significant progress by learning how to pull yourself deeper into each position by using the shortening side Besides building additional control in your mobility work, this…

19+ years of handstand, this is what I learned: It’s called HANDstand for a reason 👇 If you want the ability to stand on your hands like others stand on their feet, then you need to train your hand balancing ability I can’t emphasise it enough, but without the ability, strength and resilience in…

One of the biggest lessons I’ve learned coaching movement: the limitation you feel is often not the one holding you back. Take the squat. Most people immediately blame their ankles when they can’t get deep. But very often, it’s actually the hips that are limiting them. Or the shoulders. Everyone…

This is the foundation of 90% of all rolling skills A smooth hollow rock is essential for an effective rolling technique, safe force transfer and efficient transitions You can easily integrated with most of the basic core exercises and it actually works as a great core workout as well Try these…

Let’s learn this twisting roll The following leaf is a very impressive advanced acrobatics roll, but the process of training for it can be scaled and broken down very nicely And in the process, you can learn a valuable meta skill - The arch to hollow dynamic transition This movement can be…

The T-Bridge is the holy grail of arching It’s the foundation for bridges, walkovers, Macaco, Kip-ups and many more arching acrobatic skills It is indefinitely scalable, one of the best ways to introduce your spine to be comfortable with arching and extending under load Just a few sets of 30 to…

Who is in on this journey? Over the next few months, we’re going to focus a bit more on acrobatics, acrobatic conditioning, progressions for every level and understanding how to progressively train for acrobatics And no worries, we’re still going to dive into some mobility, bodyweight strength and…

The same skill broken down into three levels The beauty of studying acrobatics is that any movement pattern can be broken down into easy progressions, accessory drills and conditioning work The Gumbi, a hollow back cartwheel is an awesome move that can be nicely trained and practice through…

Backflip Throwback (literally) Since then I have a few screws loose So for everyone asking “do a backflip (tutorial)” I will do that, eventually, but I don’t want this to happen to you, so we are going to build it slowly and safely #Backflip #Throwback #Fail #backflipfail #failfriday #funnyvideos😂

Quick reality check It doesn’t always work out and that’s fine, having fun along the way is at least as important if not more important than always trying to strive for perfection #RealityCheck #FitnessMotivation #Consistency #ContentCreation

Learn the face to wall straddle handstand in under 30 seconds After I told you how to bail in my last reels, now it’s time to apply it in the straddle handstand facing the wall The straddle position allows to shift your centre of mass lower, making it easier to balance It’s also an important step…

Imagine you could train for acrobatics in the gym This is the idea behind AcroBasics Once learned, you never unlearn swimming or riding a bike right? Acrobatics are the same! You never lose them again. Ok to be fair, if you were able to do a backflip as a kid, you might not be able anymore But…

You’ve asked here are my butterfly accessories ⬇️ Butterfly good morning 3 sets of 5 reps with a 15s pause at the end of each set, stretching the bottom Wall butterfly 2 sets of 15 hand pulses + 30s stretch hold at the end Butterfly Split Hybrid 3 sets of 5 dynamic reps, then 15s of working into…

Put the work in 🔨📈📆 Between all the tutorials, tips and tricks, we should never forget what it’s all about: Consistency I’ve started training as a 12year-old like I didn’t amount to anything and training with my way of growing and getting through puberty. From pumping in my living room with tiny…

Many struggle with their handstand because of this mistake: If you don’t know how to bail safely, it will take you twice the time to learn a handstand ❌📈 Firstly, there is a high injury risk and with the amount of practice you have to put in, you would like to have to slow down because of the…

Pick your level: 3 straddle-up progressions After it's been requested yesterday, here are three progressions of the straddle-up An amazing mobility skill to build your #PancakeMobility and build a foundation for your stalder press It builds the proper #HamstringMobility as well as the…

Don’t miss out on these 3 pancake mobility exercise All are very scalable, train different specific components of the pancake and allow you to build more advanced skills quickly Personally, I love the straddle Jefferson curl, as it allows us to just focus on the depth and not so much on the…

The wrist is often times overlooked when it comes to building a strong foundation for advanced calisthenics and handstand skills Even if your shoulders are strong, if the wrists can’t support the bodyweight, the nervous system will not allow you to output the force needed as it’s trying to protect…

Handstand shoulder pain? I’ve got you 🫵❤️‍🩹 We all know that can be hundreds of causes for shoulder pain and this is not a one fits all solution. But over the last 10+ years of coaching handstands, I have seen so many issues with the shoulder blade stability, that it’s prettier likely this will…

Let’s fix your handstand ⤵️ If you work through these progressions for 2-4 weeks each, your handstand will be next level 📈 First master the core control in the quadruped position and apply it to the dogstand. Really focus on elevating your shoulders. Now we progress to the wall, gradually moving…

Please don’t tell me you’re still believe that myth Sorry to disappoint, your core is not the way you have a banana handstand, but let me explain It’s all coming from the shoulder mobility, which is the main reason for most banana handstands and why no amount of correction drills will improve…

Did you know all the benefits? 🤸🏽 The frogstand, hollow body position and monkey jumps are excellent, beginner friendly and super scalable skills you can master if you’re serious about handstands! 1. Frogstands have the lowest injury risk of all the handstands, but they still teach you the ability…

Still struggling with press to handstand? Pay your mobility dues 🏋️ If you don’t have the mobility, you need #PlancheStrength to learn to press! With the proper mobility, it’s at least 50% easier, so do your homework and do your #mobilitytraining #PressHandstand #Calisthenics #Movement…

You have to try these two hip flexor variations 🫵⬇️ Straddle compression is a crucial component of the press to handstand, strengthens the outer hip and builds adductor mobility. It’s also amazing to improve the pancake. Cross leg compression on the other hand improves the adductor short range…

Reliable progression to handstand push-ups ⬇️ As established yesterday, a floating Pike push-up is crucial to learn a freestanding handstand push-up 🔑 Work through these progressions, following the right technique and you will master the push-up. Save this Reel and come back to it as your…

Is this stopping you from learning handstand push-ups?🫵 Over the years of coaching handstand push-ups, I’ve seen many attempt them way too early with a trial-and-error approach. That usually leads to stagnation and potential injury. ❌ This simple test tells you whether you are in the 90% range of…