/BWG/ - Bodyweight General

no idea what you are talking about

Is there any good hip work in calisthenics? Need to strengthen em for running

hip? which muscle? do you need mobility or strength?

desu im not sure, pretty flexible I can pretty much do the splits. For lack of better description, my hips have just felt weak on longer mileage and ache a bit after. Don't think its my form either.

well which part feels weak then ? just might be lack of stamina

I have no scope of anatomy so upper side? lol. It could very well just be stamina though

I just use a resistance band for my horizontal lifts to balance out my push ups and pull ups. is 20 pounds enough resistance for the reverse flies to be useful?

Reverse flies dont build your back. Do rows and pull ups as well.
But theyre good for shoulders so keep doing them just add other stuff.

Is is is?

just use the picture from go for your run, then when you feel sore you need to find out which muscle is sore, exactly

I follow Foundation, so whatever movement you do, if it's a repeated movement the mastery is 5x15reps and if it's a holding movement then mastery is 5x60s, so after you achieve mastery you need to increase intensity, if you want to progress, if you just wanted to maintain then do mastery for 3 weeks then deload for one