1) Not using warmup sets 2) Neglect of flexibility, mobility, stretching 3) Overtraining 4) Neglect basics/solid foundation 5) Lack of sleep

Wishing you a speedy recovery buddy. We needed a hand when we were very weak and you converted us to literal beast's. Your videos are a gem every single time. There's tons of golden information, advices, wisdom and tips in your videos. Thanks for guiding us. Good things always come back Chris. You helped us when we needed you the most, Now it's our turn to stay with you. Good luck brother. Your life is in for a big blessing

Chris, I'm glad that you, although a bit late, you realised these things. And I'm more glad that you're preaching to others, what you did wrong, and what others shouldn't. EXTREMELY PROUD OF YOU, BROTHER.

This is one of the most important videos you've ever made! Great info, and really great to see your progress now that you're training with these principles in mind. It can be easy once we reach a high level of fitness to neglect the basics and the "boring" bits, but there's a price to be paid. Wishing you a speedy return to full beast mode!

This is what "Seeing the good in the bad" means. I'm sure you had your share of bad moods, disapointment and so on, dealing with failure and injuries. And I'm not glad it happened, but I'm glad you made this message out of it. I developed the "runner's knee" during my training for my first ever half-marathon. Couldn't attend and couldn't run for months. But I've focused on single leg exercises and I'm much more mindful of my body's response to getting back into running. It's been a month now without complications. I won't miss the next one. Live and learn!

Workout routine: 1. Warm up, can be walking 10 min, running at a slow steady pace, or some jumping jacks. 2. Dynamic stretches, after warmup make dynamic movements to increase blood in ligments and other parts of the body. 3. Do the workout, with each exercise having a warm up set. 4. After all the exercises, do a colddown to let the breathing to relax a bit. 5. Do static stretching. 30s for each side, 2 sets. And work all the body and mostly the muscles you have worked that workout. It will increase blood flow, lengthen muscle and will lead to a better hyporthapy.

Wishing you a quick recovery my man... we family and we here for you

This series has been some of the most inspirational stuff you’ve done, Chris. Way to raise the bar even higher above your usual standard!

I like how you don’t let your ego get in the way. Makes you very relatable man. That’s why I follow you and purchased the app. Big fan!

You are the reason why i changed my way of working out. I used to go the gym to lift the most like every other young dude, but past 2 years iv been changing it more into your way of working out. Following you for the past years has been a pleasure and i cant wait for the future. Great video and thanks for all the information you provide for us. Have a great recovery !

Sharing your own experience to save others from suffering from pain is truly commendable..... Pray that you complete recover soon.❤❤

Preach! Broke my leg back in Jan. Now have some life long problems. It's hard af losing gains and working through pain just trying to get back to where you were. Progressing 1% (or less even) as long as there's progress and done the right way will take you far. It's not about noticing the progress/change but creating the system that will get you there. Thanks for more motivation. Stay up fam.

Speedy Recovery Chris ! Glad You're Back and still making progress

Appreciate the hell outta you dude, been following you for a while and its been a pleasure. Started my journey and have been going for a week solid now thank you, enjoy your life good man you deserve it.

Wishing you a speedy recovery!!! Not many take time to share this after injury 🙏🏼 much appreciated and humbling

Thank you for sharing this, Chris! Two weeks ago, my fingers we're really hurting and I felt temporary hand tremors because of just going all out with handstand push ups and pseudo planche push ups without warm ups. I'm happy that I realized it early and I learned more because of this video, you saved a fellow calisthenics lifter from long term pain that can be avoided! I started calisthenics, three years ago watching your tutorials and I still continue to do so. Cheers!

You are very honest and sincere, Chris. You always bring us new ideas. You are a legend to be followed for entire life. Thanks for that.

Great advice. I recently stepped back from overtraining myself, reluctantly, but fortunately before I seriously injured myself. Best of luck with your recovery. 💪

Thanks so much for sharing this, bro. It'll help thousands of people in their journey, and it's also great to see your recovery going so well. Character and discipline are the corner stones of success. 👍🏻👍🏻👍🏻💪🏼

It really needs great courage to speak about mistakes you do. Chris always thinks about everyone ... so we as his followers don't do same mistakes. Hat off to you❤ Thank you so much for guiding us once again..😇 Wish you a very speedy recovery🥰

Thank you for sharing. I’m sorry that happened, but you’ll get back to yourself before you know it. I’m glad to see your making progress. God bless you Chris. 🙏🏻

Great to see you back making videos again, Chris! Keep up the great work and best of luck with the healing process!

Thanks Chris for sharing. I am going through shoulder recovery myself. And I understand these mistakes. I am listening to you. I will work on warm ups, stretching, mobility, recovery and enough sleep just like you said. Hope you a speedy recovery.

Chris keep up the good work man. Your videos got me into my weight loss and then muscle building journey years ago, keep motivating people bro

Thanks for always sharing your journey, speedy recoveries my man

Youve been an inspiration for me for years now and i was even training up to go to Army Air Assault but i guess i ended up overtraining because i collapsed my lung pushing so hard. Its interesting to see you on your comeback at the same time as myself. Hope your recovery goes well and best of luck man, youre doing great 🤙🏻

Awesome work buddy! I just wanna say I’ve been recovering from a knee injury for the last 3 and a half months and hell ya it’s it’s not the destination it’s the journey! Seen progress every week is so fulfilling. Keep on rocking it man! Your the best

Next Thursday!? That's my 25th birthday bro, that'll be such a gift 🥰🤗 mad love and prayers for all of this inspiration. Sometimes I get pretty discouraged and feeling like I'm not progressing, but this series has been super dope and getting me more focused again on basic movements like scapular shrugs and so on. This series is literally my life. Much love to you bro ❤

I'm injured at the moment and I've not been able to train properly. Once again, for all the tips and motivation. This video really helped me get out of a negative place in my head and remember that I have to be patient, and I'll be back to full strength soon enough with a better routine incorporating all the tips❤

Thank you for this, the comeback from low points is more inspiring to me than anything else. Building back up from low points is what takes the most dedication and mental fortitude.

Always giving us good advice through life experience, love how you say the most consistent is going to be the best, and thats relatable because each day you are getting better. Life is a beautiful thing man, you make remember Mac.

chris took me from beginner to really good calisthenics athlete with his videos i reakky appreciate him and i hope hi m speedy recovery, i hope none of this is permanent

You're surely my best coach ever. Thank you from EGYPT for every info you benefit me and millions with. wish you speedy and full recovery my dear coach

Chris…A big thank you for sharing your 5 boo-boos. It happens to the best of us. I learn the hard way-injured my should. I didn’t do a proper warm up so now I take 15 mins to warm up. It a sucks when you hurt. Speedy recovery. ❤😊👍🏼

I appreciate this vid! Past few months I have been dealing with High BP so I needed to do a 180 and my BP after all my hard work is so much better and I am so much happier however, I have put no regard for just the basics. Luckily I have not had an injury yet. I just started using your app and after seeing this video, I will definitely take the time to use the basics. Great video!

Wow. I’m so impressed by this admission and the tips are sound. Thankyou so much. I needed this today. Best of luck on your healing journey- You’re incredible!

Chris, I’m glad you finally made a video about this. Here I was thinking you were a machine that never broke down. 4 years ago I was naive and started following your workouts and had to stop due to to a shoulder injury from trying to do archer pushups from one of your videos without learning a proper stretch or warmup. That incident caused me to have a rotator cuff tear of sorts that got worse and worse over time and resulted in neuropathy on my left side. I believe I’m barely starting to rehabilitate it to a point where I am strengthening muscles to keep it from popping out of place. Sometimes I wish I never attempted the more advanced stuff from your channel without working up to it as the nerve pain flares up some days. It’s been a work in progress finding the motivation to get out of bed and work out or be active. I refuse to go down, but I’m glad you finally admitted to some of the habits and instructions from prior workouts not always being the safest practices. However, but I still admire and like your content.

Thank for the video Chris. I’m glad your sharing this knowledge with us so we can avoid making these mistakes as well.

Wow! Keep well, Chris and thanks for the heads up!!!

It is a great thing watching you getting back up, focusing to get even stronger than before

please do a "Mobility Stretches You Should Always Do Before a Workout" video🇵🇭

yup...I'm there with you right now...did biking, rock climbing calisthenics, endurance juggling and archery at the same time while doing outdoor work...now having to learn how to recover and train for success is the new challenge.

Chris, appreciate the honesty and love seeing you get back into cali. You were the first person to inspire me when I started years ago and to never give up even through my wrist tendon tears. Will try to surpass my previous levels tenfold and try to get a 90 degree hspu in 2024, and if I do I’ll buy the pink Heria hoodie to match with my name 😊 🎉

I had my first injury in my serious training split. There was a pull up competition at my university one day, so first thing in the morning I slam down 22 pull ups and pulled one of my scapular muscles. Thankfully it was very minor but I couldn't train for about a week and a half. It made me realize just how important it is to take injury prevention seriously in your routine

I suffer from frequent wrist injuries and I think I found the answer in this video. Thank you always for your good videos and Speedy recovery Chris!

I just made my last medical intervention on my right wrist and your video just pop up... Thank you for the motivation you always gave me!!! You're my hero! 💪🤩💙

“I’m too excited about life”… same here

This is inspirational man. Very inspirational. Wishing you a speedy recovery and I'm looking forward to watching the journey. You give some good guidance in helping us get to our better self. Training smarter not necessarily harder.

Hope you get not only better but stronger than you've ever been, thank you for always sharing your awesome knowledge. Much love man❤

My new favorite Heria vid! Thankyou chris, you have been a huge inspiration in my calisthenics journey.

Would love to see a warm up session specifically for callisthenics, or gymnasts. My wrists always kind of hurt, maybe a full body warm up for every single day. And a stretching routine would be awesome!! Thanks for sharing your knowledge Chris!

INSPIRATIONAL. I got injured from a combination of these mistakes. Also took a new job during my recovery time - which means i ended up taking off more than half a year from training. Long story short i put on some weight - right now its like training with a weight vest that is too heavy - even doing basic floor push ups is taxing on my elbows. Its feels like i'm in someone else's body - it sucks going from doing a few muscles ups to barely 3 pull ups with discomfort in my elbows and wrists. BUT watching this restored my motivation to keep pushing so thanks again bro... i started calisthenic from the thenx youtube channel back in 2018 and now i'm going back again to start again.

Be really mindful of your body and try to prevent any injury unless necessary... thanks for teaching this to a young teenager like me... all the best on your complete recovery journey.

This is so motivational, I made all these mistakes and paid a heavy price when I ruptured my bicep tendon completely off the bone while doing back lever on rings and the reattachment surgery was harder than the surgeon’s anticipated because my bicep tendon was extremely damaged they had to cut most of it off, all the extra messing around my arm caused pretty bad nerve damage and I couldn’t move or open my hand for nearly 4 months. It’s been 1 year and a half since then. I’ve come a long way but still need a long way to go to get back to where I was. I’m not implementing all these things. It’s nice to know I’m not alone.

Man that is crazy! I so appreciate this video! Thanks alot and god speed for you getting your joint health back on track!

"I'm too excited about life right now" definitely hits home. I totally understand the feeling life is going so great right now. I've been watching your videos and have learned and still learning things from you as new videos drop and I explore the archive. I work out at home in my garage/gym and I watch a lot of your videos for guidance and proper form and technique. Let me just tell you, the 7 minute fat burning cardio exercise man, with the high knees and butt kickers running in place... Broseph... That shit literally changed my life. The first day, I couldn't walk, nor the second day. Day 3 I did it again but lighter, and allowed my self to take a rest if needed but continue the movement. By week three man, I started running today, for the first time in 12 years since the army. If there is anything I encourage your viewers to do, or try to at least daily is that exercise routine. It has literally changed the game, and confidence wise, I find myself checking myself out in the mirror and that's how I know shits real. I enjoy your content, your a legit person I'd love to shred some workouts with, your helping me find that dedication and discipline I stored away. Your the man dude, you got an awesome thing going for you. Keep this up.

Cheers. I'm 54. I've been there and done that over and over again. Finally I have learnt to warm up and stretch and warm down. Nice reminder.

Major Fan from South Africa, Keep up the solid work bro, Your videos keeps me motivated

At 34 i'm really starting to notice how true this is and how important it is to warm up and practice mobility. Used to be a gymnast and could do various skills with no issues at any time. Now i can sprain a wrist or a shoulder like nothing and im still very fit . Either warm up or try to reverse aging somehow and let me know when you do!

Big fan. Totally appreciate the advice you're giving here - and the viewers see that it comes from experience which is invaluable. One other thing Chris, you'll note that as you get older, there will likely be increasing limitations on what you can do. I'm an older guy (nearly 50 this year). To spite training calisthenics and weights for almost 10 years, I do notice that there are some things that my body just "doesn't like" anymore. It's important to listen to our body, read the signs. This is not to say that we have to stop. Not at all, but you will have to naturally adapt over time , and adjust approach. I think that's also important to mention to viewers. Never know - you might even be inclined to make a vid on that one day ;)

Im susprised how incredible simple this tips are, even then, it's hard to implement them. It's a lifeatyle of avoiding injuries. Stay safe people and keep grinding 💪🏻

Hope you will recover soon and full, Thank you for sharing and caring to instruct us thoroughly, as you always do. I remember a long time ago, that every gymnastics session, use to have a very emphatic instruction in flexibility, stretching and strength warm-up, before anything. Really Proud of you and thank God, that you have the mental and physical strength to overcome and prevail. Take care.

great vid bro, I just started working out, these tips will be super useful!

Thanks for your advice chris, sharing mistakes so we can all prevent us from getting injured and stay healthy, thumbs up 👍

Kudos for promoting safety. So many people exaggerate and hurt themselves. You're a great role model in the calisthenics world.

Thanks for the vulnerability you have portraid in this video. Admitting your mistakes openly takes a certain hit to your ego and it goes to show what kind of sportsman you are. Thanks bro

Great to see you recover and great to see more Chris and less persona. Loved the progress!

I’m a big fan of your work bro, I give you a lot a strengh to get back bigger and better 💪🏼

Hey thanks a lot recently i was really pushing mu self with all the body weight exercises n not getting enough recovery thanks for reminding me time will pass i dont have to push myself i am learning and learning is never a race❤

Love the maturity in this video. A lot of us as guys just aim at doing the most strength wise and looking good aesthetically. Often neglecting how we should be aiming at gradually adjusting our routine to safely maintain our bodies in the long run. Not spoken about enough

Thanks for putting us on and taking us on your recovery.

Chris heria is one of the most inspirational people on KZfaq he has inspired me since I was 9 years old to get a 6 pack I’m 13 now and I have one and now I am working on my own goal to get as successful as him so one day I can meet himm

Thank you so much for this educating and informative video! You are a humanitarian! Keep representing the art of fitness and physique! God bless you to make a full and complete recovery! Keep winning! One!

Amazing video as always Chris! Feels good still being 16 years old, the age where you have insane healing powers lol, you get an injury, and in a couple of days, you are fresh again...

Wishing for your speedy recovery as a beginner this was very helpful tips to prevent injuries I had seen guys pressing and lifting 100kgs just straight and then next day not coming to gym or in worse case getting injured

This really helped me bro I know how intense you train , & warming up is a major factor💪🏾

Amazing video! Thanks I needed to hear this. Proper form with warm ups and cool downs ❤❤❤

Thanks for sharing this 💪🏽

Thank you Chris, I can appreciate that.. we look a lot younger than we are and we take that for granted. I am about to go back to weight lifting and I am happy that I came across this video. If you will, share the basic body stretches that we would need to do for the major muscle groups - I suppose by extension that minor muscles as well will be worked in. Keep up with the recovery. Looking forward to growing and being even more healthy in 2024.

thank you sooooooooooooo much for this vid!!!! i was one of the ones clamoring for info lol. but, plus said how knowing it happened was helpful for us to take notes and not injure ourselves doing the same. people in the know talk a lot about stretching and is it kinetic stretching? the moving one. for weightlifting. and it can be something you don't think about but which makes a massive difference. plus a little warm up. so interesting to hear that applied to calisthenics. when you just WATCH the moves, you don't really think about it because it's your body (stupid logic loop that body-only = easy, just in reference to lifting weights and stuff.) so cool to see you've done some climbing! would love to see more on that :D i'm still up in the archives, so maybe i'll come across something. but it's really cool to see the other things you've branched out into and how calisthenics can give you a leg up OR NOT. :) the resistance bands thing sounds like one of those OH NO moments that happens so fast. time slows down just in the second you are feeling the damage. had an almost broken wrist, was catching a baseball playing with friends in the street, *caught it* but i tipped backwards, hand popped out to brace my fall. oof. never the thing to do. but it was automatic. felt the top of my hand touch my forearm. LUCKILY it didn't break but we weren't sure till the xray. had a halfcast for a long while. BUT, by switching hands, managed to still play baseball on my team. just had to throw with that arm which felt like a catapult since i could not flex my wrist. *where there's a will, there's a way.* got used to the switch surprisingly fast. another injury i felt happening but had no choice. left me with tendonitis in my thumb for a long time. had to learn to mouse on the computer with my left hand. weird AF, for a while. but later i realized that my mouse skills were about on par with my right hand though my brain had been telling me otherwise. (impossible! it said. since it was my non-dominant hand.) anyway, always best to avoid the injuries. tbh i'm afraid of those gym fails were people like.... have tendons and stuff snap off. GUH. several flashed before my eyes. one dude's bicep rolled up in his arm like a damn fruit rollup!!!! ((i cringe, but have you made reaction vids to that? would be interesting to have commentary from you. or you and one/some of your boys.))

I'm making these same mistakes right now glad he was here to stop me just as much as he was to show me how to do the advanced movements thought I can't do many of them yet

Brilliant video brother! Have a blessed one

Hello there Chris I got injured 3 weeks ago (Acute Shoulder Rotator Cuff Sprain) while doing archer pushups my left shoulder failed....I was wondering if you have any special reccomendations for a full recovery? My mobility is still hindered, despite that I have managed to workout consistently but with less intensity, I wouldent want to loose all the progression I have made (Dragonflags,L-Sits, 90 Holds & Stuff🙌🏼) It has been very inspiring to see you sharing all this and very happy to witness you recover and progress beyond 💪🏼 Thank you my friend!😃

Thanks Bro for sharing your story looking forward to the future .

I have 30+ years on you Chris but you are my trainer. Warm up and stretching are critical to completing Heria Pro/Thenx workouts without injury. My knees are starting to whine a bit but you have 30 years before you MIGHT hear yours doing the same. 😉You continue to inspire my investment in good health and well being. You are the reason I even tried and completed some 28 inch box jumps. No regrets! Best of luck with your recovery/rehab!

My man! Thanks so much, this was super help full!

Respect for posting this!

Good recovery dude, your videos are incredible, congrats from Brazil.

Wish you speedy recovery.

thank u for sharing. pple say exercise is good for the body, but end up with injury and ache. not sure whether im feeling the best, or im just doing it wrong. all the best for your recovery.

This is the exact video I needed Chris. Thank you so much.

A real video.. much respect and hope you cover soon man. 🙏🙏🙏

I hope you heal soon Chris . I do my best to warm up every morning before I do anything . getting old. had a problem with my shoulder many years ago and it still haunts me now and then .

Good on Chris for making this video and for being honest about himself and what he did wrong. I know all the haters will be saying I told you so. but lots of the information in this video is nothing new that we haven't be told before by Chris this is just a good example of what not to do and a learning moment for everyone and should be used as one, not a I told you so.

Mad love, Chris. Been living a better life since I started calisthenics because of you.

I just saw your channel and i love everything your doing. I got the whole left side of me paralyzed from a dissected artery in the kneck and my injuries in the gym are killing me. i gonna follow you this year see how it goes. Thank you man

Wow thank you so much for that video. I have the same problem on my right arm and since I start watching your video I have never been stronger thank you and keep it up

Wish you a speedy recovery, brother.

It's easy t neglect the basics of building our foundation. A lot of us train harder than we should. Thank you for this video and all these reminders.

Love your videos Chris!!! You inspire me each day!!! Thank you!!!