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Progressive Calisthenics - The Official Blog for the PCC Community

Al Kavadlo and Danny Kavadlo

The Get Strong App is Here!

October 19, 2020 By Al Kavadlo and Danny Kavadlo Leave a Comment

Kavadlo Brothers Get Strong Workout TriadXP app

Since the release of our bestselling Dragon Door title Get Strong, we have received countless messages from fans relaying their success with the program. We love to hear from you!

Sometimes these messages also have questions. Other times they have requests.

The most common request has been for a smartphone app specifically designed to help track your progress on the Get Strong program

We’re excited to tell you the Get Strong app is finally here!

The new Get Strong app is part of Triad XP, an easy-to-use mobile tracking system that Dragon Door has partnered with.

The app will help you stay motivated and provide additional accountability to complete the program.

Plus the convenience of it all being on your mobile device for review rather than a paper log book will make it easier than ever to monitor your progress.

If you’ve been doing Get Strong and need some extra accountability, this is perfect for you. It’s also a great time to start the program if you’ve never tried it before.

You can use the app in conjunction with the book or on its own, so whether you have the book already or not, make sure you check out the new Get Strong app!

Filed Under: Announcement, Motivation and Goals Tagged With: Al Kavadlo, Danny Kavadlo, Get Strong, Get Strong App, Get Strong Program, Get Strong Workouts App, TriadXP, TriadXP Workout App, Workouts App

Next Level Strength is Here!

June 11, 2019 By Al Kavadlo and Danny Kavadlo Leave a Comment

Next Level Strength Book Announcement Al Kavaldo and Danny Kavadlo

When we got started in fitness, we didn’t have many options. We were just two broke kids from Brooklyn, so we began with what was available to us: push-ups and pull-ups. This was not because we were necessarily “calisthenics guys” but simply because we didn’t have access to any equipment other than a basic doorway pull-up bar and the ground beneath our feet.

During the course of our journey, we would explore other methods of training. Once we were old enough to join a gym, free weights began to dominate our workouts. Though we never stopped doing push-ups and pull-ups, weight training had become the focus. We also experimented with machines, sandbags, medicine balls and everything else we could think of to maximize our strength gains. Additionally, as personal trainers in New York City, we wanted to familiarize ourselves with as many disciplines as possible so that we could provide the best service to all individuals.

Each of these modalities offers its own unique challenges and benefits. However, after years of experience with these different options, we eventually came full circle and returned to training with only our own bodyweight.

Pistol squats replaced barbell squats, L-sits replaced ab machines, handstand push-ups replaced military presses. The transition was so gradual that we hardly saw it coming. Little by little, we were slowly swapping out our favorite weight training exercises for their calisthenics counterparts. It is hard to say whether calisthenics chose us or we chose calisthenics.

Over the years, we have cultivated a following around the world for our unique style of bodyweight training, and we’ve been heralded for our ability to help our clients make maximal gains with minimal equipment.

We’ve written books about training with just a pull-up bar or no equipment at all. In Street Workout we even showed you how to make the world your gym.

In our previous release, Get Strong, we gave you our most stripped-down calisthenics program for building muscle and strength.

Although we have written extensively about bodyweight training, we still haven’t covered it all. Not by a long shot. In fact, within the bodyweight kingdom there are two important pieces of apparatus which we’ve never addressed until now: rings and parallettes. We’re still just getting started!

Next Level Strength Danny Kavaldo Abs

Why Rings?

It’s no secret that we’re big fans of the pull-up bar. You can do a lot more with a simple straight bar than many people realize. And while many of the exercises in our new book, Next Level Strength, can also be done on a pull-up bar, there are numerous subtleties rendering them quite different on rings:

-Rings require extra core recruitment. Unlike a fixed pull-up bar, rings are free-floating and unstable. They can swing back and forth, rock side to side and even rotate. This forces your body to stabilize itself to a greater degree. As there is always a risk of injury when working with an unstable apparatus, be cautious and take your time.

-Because they are not connected to one another, rings allow you to pass in between them on moves like the skin-the-cat and muscle-up. Whereas you must maneuver around a pull-up bar, rings will not get in your way.

-Training with rings can potentially be more forgiving on your joints, particularly those of the wrists, shoulders and elbows. By allowing your hands to rotate, your joints may move in a more personalized range of motion.

-Though some exercises are more challenging when performed on rings, others are more accessible. It’s a bit of a double-edged sword. Regardless, if you are used to training exclusively with a bar, those first few weeks of ring training may surprise you.

Next Level Strength Al Kavadlo Parallettes Pushup

Why Parallettes?

Parallel bars that are low to the ground are known as parallettes. Though they might not appear to offer anything special at first glance, these little, low bars are an amazing tool. Here’s why:

-Wrist pain is one of the most common issues associated with floor exercises like planks, L-sits and handstands. Since parallettes allow your wrists to maintain a neutral position during these and other exercises, they offer a great way to work around (and possibly help eradicate) any issues that may plague your wrists.

-Squeezing parallettes while practicing these exercises creates more tension in your upper-body, which can facilitate a greater mind-muscle connection. This will help incur greater strength gains, especially with regard to your grip, core and shoulders.

-Elevating your hands with parallettes makes many exercises more accessible than when they’re performed on the ground. Oftentimes, beginners lack flexibility and/or core strength. Having extra clearance beneath your body can make just enough of a difference to help you nail your first L-sit or tuck planche.

-You can adjust the width of your parallettes to suit your individual proportions, which you cannot do with affixed bars.

The Next Level Strength Program

The Next Level Strength program offers something for everyone. The workouts in our new book build strength, flexibility, control and body awareness. There is also a unique skill element to many of these exercises. To be clear, however, Next Level Strength is not gymnastics. Though some of the exercises may look like gymnastics movements, we are not competing with anyone but ourselves.

Are you ready to take your strength to the Next Level?

Get our new book Next Level Strength today and get started on building the body you deserve!

Next Level Strength Book Banner

Filed Under: Announcement, Progressive Calisthenics Tagged With: Al Kavadlo, bodyweight exercise, Danny Kavadlo, gym rings, gymnastics rings, Next Level Strength, parallettes, ring training

Trans-Atlantic Antics: Behind the Scenes At PCC 2018

December 11, 2018 By Al Kavadlo and Danny Kavadlo Leave a Comment

Those of you who have been following this blog for the last six years know how serious we are about calisthenics. If you’ve spent any length of time at all on these hallowed pages, then you’ve heard about the amazing purity of owning a body that is truly “self-made.” We speak of minimalism in equipment, clarity of mind, strength in simplicity. And ripped abs.

You’ve also read the incredible stories that surround every single Progressive Calisthenics Certification: the friendships formed, the fantastic networking opportunities, and the timeless bonds created between calisthenics freaks and geeks from all over the world. At PCC, we encourage an experiential learning environment, where everyone is involved in every step of the process—you can almost feel yourself getting stronger!

Here on this blog, we’ve waxed philosophical about the numerous PR’s, feats of strength and profound life experiences shared PCC weekend, but what we rarely talk about is this: the wacky antics that ensue!

Rock n roll dreams come true at this post-PCC tattoo convention!

That’s right. When the Century Test is over and the Certifications have been handed out, after the love, the hugs and the high fives, we all like to have a little fun. Perhaps, punch-drunk on adrenaline, we stick around to hang out with everyone who wants to spend time with us on that final day of PCC.

And believe it or not, there are always some folks who want to get back on the bar for a few last reps. Sometimes it’s a free-style pull-up jam!

womens pullups London PCC 2018
Representing the strong women of PCC!

If you’ve ever wanted to dragon flag off Danny, stand on Al’s bridge, try a crazy move or take a crazy photo, then now you know: it all happens after hours at PCC!

As 2018 winds down to a close and we reflect back at the places we went and the people we met, we can’t help but to feel like the luckiest guys in the world. It’s a privilege that we get to spread the word of progressive calisthenics. It’s an honor to train with each of you. The PCC community includes us all.

This past year was host to Progressive Calisthenics Certifications in Beijing, Shanghai, London, New York City, Amsterdam and Austin. Each one was unforgettable.

And 2019 is looking just as bright! With PCCs already scheduled stateside in Colorado and Georgia, and overseas in Vienna, England, and Taiwan, next year promises to be even more over-the-top than ever!

In the PCC Universe, we are all more than simply calisthenics instructors and practitioners: we are family. If you’ve ever considered attending a PCC, this is the time. We wanna see your pull-ups! Hey hey hey! Keep the dream alive!

Filed Under: Progressive Calisthenics, Workshop Experiences Tagged With: 2018 Year in Review, Al Kavadlo, China, Danny Kavadlo, London, PCC, progressive calisthenics, Progressive Calisthenics Certification Workshop, Trans-atlantic

PCC London: Rise Of The Underground

May 15, 2018 By Al Kavadlo and Danny Kavadlo Leave a Comment

Al and Danny Kavadlo at the London PCC 2018

This was one for the record books.

For our fourth foray into the UK, we revisited The Commando Temple in the Deptford section of Southeast London. In many ways, Deptford reminds us of our hometown Brooklyn, New York.

You see, like people, landscapes and neighborhoods change. The first time we visited Deptford, it was rough and sketchy, with only a few businesses and seemingly endless dirty streets. But that was a few years ago.

Now, in 2018, once-abandoned buildings have given way to specialty shops selling artisanal cheeses, craft beer or pricey handmade trinkets. People who used to be scared to visit Deptford (and Brooklyn, for that matter) now flock downtown for street fairs, festivals and fancy espressos. Things change.

That said, there is one venue in this “up-and-coming” neighborhood that kept its underground roots, remaining brutally intense and completely hardcore: The Commando Temple.

“The Temple,” as its members call it, is a sanctuary of positive energy and fearless training. It’s also the perfect home for the Progressive Calisthenics Certification!

Al Danny Teaching London PCC 2018

Yet as amazing as “The Temple” is, the group of calisthenics freaks in attendance was even more impressive! Bodyweight warriors, yoga practitioners, fitness professionals and street workout enthusiasts from a total of seven countries—even as far as India—showed up to share in the experience, train their hearts out, and learn a thing or two along the way.

Dragon Flag London PCC 2018

It is always a mind-blowing affair to behold, as we explored bodyweight progressions encompassing the most fundamentally basic, to the most extremely advanced. Human flags flew, muscle-ups soared and pistols prevailed as we all drew in from this epic training session.

It should come as no surprise that the Progressive Calisthenics Certification always attracts a group of particularly strong females. This time was no exception!

Whoever said women can’t do pull-ups has never met these ladies!

The strong ladies of PCC.
The strong ladies of PCC.

At the end of each PCC, when the Century testing is finished and the certificates have been handed out, we like to give everyone one more chance to jump on the pull-up bar if there is something they’ve been wanting to give another shot. Inevitably, someone hits a move for the first time that eluded them all weekend. Once again, the PRs continued late into the final day.

Back Lever London PCC 2018

Neighborhoods change, things come and go, but experiences like this make people stronger and provide lasting inspiration.

Speaking of changes, this was our final three-day event. The PCC will be switching to a two-day format beginning with our next workshop in Beijing this summer. Two-day events in Austin, NYC and Holland are all on the books as well in the months ahead.

We hope to see you there!

PCC London May 2018

Filed Under: Progressive Calisthenics, Workshop Experiences Tagged With: Al Kavadlo, calisthenics, Danny Kavadlo, Deptford, England, London, London PCC, PCC Workshop, The Commando Temple, UK, workshop experience

Kavadlo Brothers’ Calisthenics Arms Workout

April 11, 2017 By Al Kavadlo and Danny Kavadlo 20 Comments

Al and Danny Kavadlo Calisthenics Arms Workout
Fans of progressive calisthenics know that you don’t need weights to pump up your arms. With nothing more than your own bodyweight and a few bars, you can blast your guns without any external resistance.

Though you won’t find any dumbbell curls or triceps push-downs in this workout, the following exercises will blow up your biceps and triceps, and help you carve out cannonball delts. In addition to your arms, this simple sequence will actually hit your entire upper body – even your abs. When you perform exercises that employ compound movements, it’s easy to target multiple muscle groups at once.

If you are unable to complete this workout as written, you may add additional sets in order to complete the same total number of reps. For example, when the workout calls for 3 sets of 10 reps, you can modify it by doing 6 sets of 5 reps (or 10 sets of 3 reps) in order to make the workout more manageable. You may also substitute a different variation of an exercise if you need to, such as pike push-ups instead of handstand push-ups.

Aim to perform the exercises in sequence with approximately 60-90 seconds of rest in between each set, though you may also try performing this workout as a circuit, if you are looking to enhance its cardiovascular benefits.

Close Push-up
Start in a push-up position, only with your hands closer together. Bend your arms and lower your chest toward the floor, keeping your elbows fairly close to your sides. Pause briefly with your chest approximately one inch from the ground, then press yourself back to the top. The close position of the hands places additional emphasis on the triceps.

3 x 20 reps

Chin-up
Hang from a bar with an underhand grip, then pull yourself up until your chin clears the bar. Avoid shrugging your shoulders, bending your knees, or using any momentum. Lower yourself back to the bottom position with control as well. This exercise works the entire upper body, while the underhand grip places additional emphasis on the biceps.

3 x 10 reps

Handstand Push-up
Kick up into a handstand against a wall. Look in between your hands, bend your arms and lower your head toward the ground. Pause briefly when your nose touches the floor, then press yourself back to the top. The handstand push-up is the ultimate calisthenics exercise for the shoulders.

3 x 10 reps

Aussie Pull-up
Get down under a bar that’s about waist height with your legs extended in front of you to form a straight line from the back of your head to your heels, then pull your chest toward the bar. Pause briefly at the top, with your chest approximately 1-2 inches from the bar, then lower yourself back to the bottom with control. Aussie pull-ups work the entire upper-body with emphasis on the biceps and mid-back.

3 x 10 reps

Parallel Bar Dip
Position yourself upright between two parallel bars with your feet off the floor. Bend from your shoulders and elbows, lowering yourself until your elbows are bent to at least 90 degrees. Pause briefly at the bottom, then press yourself back to the top. Parallel bar dips will finish off whatever is left of your triceps, shoulders and chest.

3 x 20 reps

Watch the video below for more:

***

Al and Danny Kavadlo are Master Instructors for Dragon Door’s Progressive Calisthenics Certification. The Kavadlo Brothers have authored several internationally-acclaimed, bestselling books, including their latest, Street Workout, and have been translated into over a dozen languages. They have appeared in numerous publications including The New York Times and Men’s Health, and are both regular contributors to Bodybuilding.com.

Filed Under: Progressive Calisthenics Tagged With: Al Kavadlo, arms workout, Danny Kavadlo, Kavadlo brothers, PCC, progressive calisthenics, upper body, upper body workout, workout, workout video

Announcing the Street Workout Photo Contest Winners

September 20, 2016 By Al Kavadlo and Danny Kavadlo 3 Comments

Danny and I had a tough time selecting our favorite entries to the Street Workout Photo contest, but after some deliberation, we have selected the following winners:

Paolo Street Workout photo contest
1st Place – Paolo

This image was our favorite due to the fun energy and unique location of the photo. Danny and I are big fans of Coney Island in our native Brooklyn and we loved to see our Paolo from Italy representing for all the freaks in Coney Island. ONE OF US!

2nd Place – Collin

The one armed handstand is such a badass looking move and a staple of Progressive Calisthenics. In fact, the book that started the modern calisthenics explosion, Convict Conditioning, features a one arm handstand on the cover. I’d have to think that iconic image is part of the reason that CC has been Dragon Door’s best selling title to do so far. Perhaps in time, STREET WORKOUT will eclipse that groundbreaking title. I suppose that’s up to you guys, though!

3rd Place - Johno
3rd Place – Johno

How could this photo contest be complete without a human flag? Johno’s excellent execution of this trademark STREET WORKOUT staple is too good to ignore. Nice one, Johno!

Thanks again to all who entered! I hope to see you all at a PCC one day!

Filed Under: Contest, Progressive Calisthenics Tagged With: Al Kavadlo, Contest Winners, Danny Kavadlo, Street Workout Contest Winners, Street Workout photo contest

Partner Calisthenics: It’s Still Bodyweight Training!

June 28, 2016 By Al Kavadlo and Danny Kavadlo 13 Comments

Kavadlo Brothers Front Levers

We’ve often said that the possibilities are limitless when it comes to bodyweight training. Beyond all of the variations and combinations of calisthenics exercises that can keep one busy for a lifetime, the realm of partner bodyweight training opens up an entirely new avenue to explore. Though we recommend a solid foundation in bodyweight basics like push-ups, pull-ups and squats before attempting these moves, once you have established a baseline of strength and body awareness, you can have fun playing with these partner variants.

When performing coordinated bodyweight exercises in tandem with another human being, the proprioceptive challenges are increased, and you are forced to pay extra attention not only to your own movements, but those of your partner as well. The following exercises are all about communication and working as a team. Both parties must use their entire bodies in distinct ways to achieve success in this arena. Remember to switch roles with your partner when practicing these exercises, as each person’s role is different within each move and experiencing both sides of the equation will lead to a more well rounded training session.

So grab a friend and let’s get started! Hey hey hey – it’s still bodyweight training!

Human Flag and Human Flag Pole
This is the exercise that the Kavadlo brothers first became known for in the Dragon Door community. We appeared on the cover of Paul Wade’s Convict Conditioning 2 performing this feat which went on to become a signature exercise for us. The book also went on to become one of Dragon Door’s best-selling titles and has since been published in nearly a dozen languages. People all over the world have now seen this iconic image immortalized on that infamous cover.

German Convict Conditioning

The human flag is impressive enough when performed on a steel pole, but when it’s performed on another human being it is even more amazing!

At first glance, it’s easy to discern that the flagger has some extra work on his hands. Obviously, no one’s skin is completely taut, no matter how hard they train, so the flagger must constantly adjust his grip—and many other nuances—to the uncontrollable wavering of his partner’s skin.

The flagger must also be extremely conscious of where he places his hands. The lower hand should be placed close to the foot to maximize stability. If you put it too high, not only will you put yourself in a mechanically disadvantageous position, you may snap your partner’s shinbone!

The partner being flagged upon (the human flag pole) faces an enormous task as well. First of all, you’ve got to be as solid as a rock—both physically and in your mental focus—for someone to flag off of you. Secondly, be prepared to subtly lean away from the flagger as they lift their feet off the ground to get into position. Failure to counter the flagger’s weight will result in both of you toppling over. Extend your free arm to help strike a balance.

Reverse Human Flag and Human Flag Pole
Though still a challenging move in its own right, this “foot flag” variant can be more suited to intermediate level practitioners than the previous incarnation. Unlike the original human flag and human flag pole combination that put us Kavadlos on the map, which is harder than it looks, this variant is actually less difficult than it may appear.

Kavadlo Brothers Partner Calisthenics

Begin by having the person who will be the “pole” stand with feet together and knees partially bent. The flagger will then proceed to hold their partner’s hand(s) for stability as they step one foot up on top to their partner’s thighs. (Try to keep your feet low down on your partner’s thighs and close to the knees for a more solid foundation.) From there, the flagger will carefully slide their opposite foot behind their partner’s head (the partner can use his or her hand to help) and begin extending the body outward, while actively flexing that foot toward the partner’s neck for stability. When both people are ready, you may slowly begin to release the hands.

As with the previous variation, the person acting as the pole must lean in the opposite direction of the flagger in order to provide a counterbalance. It is important that the partner lean back from the hip and extend from the back, rather than solely at the knees, to provide the right leverage for this balance.

Partner Shoulder Stand
For those of you who feel that the previous exercises may be too advanced, the partner shoulder stand can be a slightly less intimidating place to start.

Begin on your back, with both arms in the air above your shoulders. Lift your feet with your knees bent to around 90 degrees, then have your partner stand below you and grab the tops of your shins. From there, they will lower their upper traps/shoulders into your hands and begin shifting their weight forward off of their feet. Keeping your elbows locked, press away from your chest like you are locking out a push-up as your partner shifts their weight entirely into your hands. The person on top should aim to get their hips in the air above their shoulders, eventually lifting themselves into a full inversion, supported only on the knees and hands of the other person.

Partner Shoulder Stand

Biceps Curl Front Lever
This is the feat that we can be seen performing on the cover of our new ebook Street Workout. While the standard front lever is already a difficult bodyweight challenge in its own right, performing it while hanging from the arm of another human being can pose an additional challenge.

First and foremost, the person acting as the base must keep a solid footing. From there, bend at the biceps of the arm to be levered upon until your forearm is parallel to the ground. Be prepared to keep complete body tension all over, particularly in this arm, as it will be supporting the entire weight of your partner.

At this point, the person performing the front lever needs to grip said forearm with all the strength he or she can muster. A mixed grip (overhand/underhand combo) is recommended to combat the elasticity of the skin. As is the case with the aforementioned Human Flag and Human Flag Pole, a bar is much more rigid than the epidermis. Now both partners need to maintain tension in the arms, abs, legs, glutes and shoulders as the party performing the front lever moves into position, keeping their arms locked out at the elbow and body parallel to the ground, while maintaining a straight line from shoulders to hips to feet.

It’s very common for people to inadvertently fold at the hips when attempting the front lever. Do your best to avoid this pitfall by looking at your toes to make sure you are maintaining a straight line from shoulders to heels. Smiles and scowls optional.

Street Workout eBook

These exercises are just the tip of the iceberg. Watch the video below for more!

Filed Under: Progressive Calisthenics, Tutorial Tagged With: Al Kavadlo, calisthenics, Convict Conditioning Vol 2, Danny Kavadlo, Kavadlo brothers, partner calisthenics, partner exercises, partner training, progressive calisthenics, street workout

Europe’s Most Wanted

October 21, 2014 By Al Kavadlo and Danny Kavadlo 33 Comments

Danny Al Ferris Wheel Europe PCC Workshops

This October has been a groundbreaking month for the Progressive Calisthenics Certification. For the first time ever, two PCC workshops took place on consecutive weekends, both overseas – and both a rollicking success! The PCC family continues to grow and grow. The passion for calisthenics transcends intercontinental boundaries.

First, we conducted our inaugural workshop in The Netherlands at Trainingscentrum Helena in Haarlem, Holland. Hosted by the #1 Krav Maga instructor in the world (outside of Israel), Martijn Bos, our premiere event in The Netherlands resulted in new calisthenics achievements from each and every attendee!

Support Press Holland PCC

Human flags, muscle-ups and elbow levers were all fair game for participants, as were handstands, archer pull-ups and back levers. Every single person who came to PCC Holland achieved at least one personal best. It’s an exciting experience to witness firsthand the birth of such excellence!

Europe PCC Muscle-Up

Knowledge was shared, friendships were formed and new PCC instructors now walk among us. The solidarity and kinship among the newest members of the PCC family is a heartwarming thing to behold. As usual, it was hard to say goodbye at the end of the whirlwind weekend!

PCC Group Photo Holland 2014

There was little time to relish in the success, however, as we soon headed over to Sweden to conduct our second PCC event in Gothenburg. The momentum of groundbreaking achievements that began in Holland didn’t slow down one bit once we arrived in the land of the midnight sun. Positivity breeds positivity, and the Sweden crew proved it. Some of the most recognizable faces from the international street workout team Barstarzz even showed up to earn their Progressive Calisthenics Certifications!

PCC Sweden 2014 Barstarzz

The fierce calisthenics vikings of Gothenburg continued in the tradition of previous PCC classes by smashing personal bests, inspiring one another and having a blast the whole time! We love our job!

PCC Sweden L-Sit on Danny and Al

Now that we are back in the States, it’s hard to believe how quickly it all went; time flies when you’re having fun! The good news is, we get to do it all over again next month! PCC wraps up the 2014 season with a return to the good ol’ USA. Our final event of the year will take place at Drench Fitness in Milwaukee, WI on November 7-9. Spots are still open for this event. Go sign up right now!

And for our European fans, do not fret! You will have three opportunities to attend the PCC next spring when we come to Germany, Italy and Ireland on three consecutive weekends!

No matter where we go, spreading the joy of calisthenics is fresh and exciting every time! We can’t wait to see YOU at our next event!

PCC Group Photo Sweden 2014

 

***

About Al and Danny Kavadlo:

Al Kavadlo is the lead instructor for Dragon Door’s Progressive Calisthenics Certification. Recognized worldwide for his amazing bodyweight feats of strength as well as his unique coaching style, Al is the author of three books, including Raising The Bar: The Definitive Guide to Pull-up Bar Calisthenics and Pushing The Limits! Total Body Strength With No Equipment. Read more about Al on his website:www.AlKavadlo.com.

Danny Kavadlo is one of the world’s most established and respected personal trainers. He is a Master Instructor of Progressive Calisthenics and the author of Everybody Needs Training: Proven Success Secrets for the Professional Fitness Trainer. A true in-person experience, Danny is known globally as a motivator and leader in the body-weight community. Learn more about Danny at: www.DannyTheTrainer.com.

Filed Under: Workshop Experiences Tagged With: Al Kavadlo, Danny Kavadlo, Europe PCC, goals, Goals for PCC, Gothenburg PCC, Holland PCC, PCC Workshop, Personal Bests, Progressive Calisthenics Certification Workshops, Sweden PCC, workshop experience

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