Violeta Dee

How many HSPU did you count 👀🤸🏽‍♀️

Handstand push-ups with foam blocks are a great way to build strength safely 🤸🏽‍♀️

The blocks increase your range of motion, improve shoulder mobility, and help develop better control and stability—making each rep stronger and more efficient 🤸🏽‍♀️

Why add these to your program? 👇

✅ Build overhead strength
✅ Increase range of motion
✅ Improve shoulder stability
✅ Develop better control
✅ Transfer to stronger handstand push-ups

Don’t have a handstand yet?

🤸🏽‍♀️Start with overhead plate head touches instead. You’ll build the strength, control, and shoulder stability needed before progressing to handstand push-ups.

Please follow my page for more tips 🩷

Why I love this sport 🥹🤸🏼‍♀️✨

Because it makes me feel like a kid again.

The jumping. The swinging. The feeling of flying. The constant challenge of learning something new and pushing your body beyond what you thought was possible.

Calisthenics isn’t just about strength. It’s about confidence, courage, discipline and trusting yourself — especially when you’re scared to let go and jump.

Every skill starts with one attempt. Every fall teaches you something. And every time you get back on the bars, you become a little stronger. 🔥

This is why I love this sport. This is why I keep coming back. 🫶🏼
💛Also there different elements in calisthenics 💛
• Statics / Street Lifting
-* Pull-ups and chin-ups
* Push-ups
* Dips
* Muscle-ups
* Levers
* Planche
• Power Dynamics
- Why I love this sport 🥹🤸🏼‍♀️✨

Because it makes me feel like a kid again.

The jumping. The swinging. The feeling of flying. The constant challenge of learning something new and pushing your body beyond what you thought was possible.

Calisthenics isn’t just about strength. It’s about confidence, courage, discipline and trusting yourself — especially when you’re scared to let go and jump.

Every skill starts with one attempt. Every fall teaches you something. And every time you get back on the bars, you become a little stronger. 🔥

This is why I love this sport. This is why I keep coming back. 🫶🏼
💛Also there different elements in calisthenics 💛
• Statics / Street Lifting

👀 Pull-ups and chin-ups
* Push-ups
* Dips
* Muscle-ups
* Levers
• Back Squats

👀 Power Dynamics
- Planche
• Sets/ Reps
• Transitions
• Explosive pull/ push (HSPU)
• Handstands

👀 Flow
• Handstands
• Push/Pull/ Combo
• Balance/ Transitions into combo
• Gymnastics movements/ Swing/ releases

Would you jump on the bars? 👀👇🏼

🚨 THE WCO GLOBAL WORKSHOP & MEETUP 🌎💛

ANNOUNCEMENT 📣 IS HERE 🙊

We’re taking calisthenics around the world with live streams and in-person workshops across:

🇨🇦 Toronto Janie Stel
🇨🇦 Montréal Catherine Blanchard
🇺🇸 San Francisco mari _sun
🇦🇺 Sydney Sydney Ensor
🇦🇺 Gold Coast Violeta Dee| Calisthenics & Mobility

The Women’s Calisthenics Organization (WCO) is creating a global community designed to introduce more women to calisthenics, build confidence, learn new skills, and connect with like-minded women from all over the world. 💪✨

⏱️ HOUR 1 — BEGINNER-FRIENDLY SKILLS

Whether you’re working towards your first pull-up, handstand, push-up, bar hold or swing — this session is for YOU!

We’ll take it step by step with:
✨ Regressions & progressions
✨ Safe spotting techniques
✨ Skill development
✨ Beginner-friendly coaching
✨ A supportive, judgment-free environment

No matter where you’re starting, you’ll be welcomed. 💛

⏱️ HOUR 2 — OPEN COMMUNITY TRAINING

This is where we train, connect and have fun! 🙌

✨ Skill exchanges
✨ Freestyle & free flow
✨ Open training
✨ Community networking
✨ Meeting other women in the calisthenics community
✨ And so much more!

AND… we’re only 100m from the beach 🌊☀️

So after training, we’re heading for a swim! 🏊‍♀️💛

📣 SPOTS ARE LIMITED!

Sign up through the link in my bio, check my story for the link, or send me a message directly.

Hurry — spots are already filling up! 👀🔥

I can’t wait to grow the women’s calisthenics community with you. 💛🌎💪

When your pre-workout is just a mouthful of foam pit😭💨

Master your squat before adding weight 🏋️‍♀️💥

Good form builds strength, protects your joints, and creates a solid foundation for every lift.

If you have any questions don’t be afraid to ask 🩷✨