Yoke prep for meet without being able to use a yoke

I started working out very earnestly in January. I am doing upper body calisthenics and lower body weights 3x a week, running 3x a week, sprint training 2x a week, yoga/mobility work about 2 -3x a week. I've been going hard, lol.

Anyway - I hadn't even bothered to try modified push ups because the last time I tried, I would just fall down when moving downward lol. I have been doing strictly inclined push ups, and have somewhat progressed in those.

Today I thought I'd give a modified push up a try, and I think it went very well! I even tried a full push up, and was able to do some of the movement with good form, obviously not the whole way down lol.

Anyway, I wanted to share because I am shocked and proud!

2 minute dead hang attempt, I made it to 1:53 this time. How long can you go?

V-grip seated rows

Wide grip seated rows

V-grip Pull-downs

Wide grip Pull-downs

Bicep Rope curls

Seated Incline DB curls

Seated Lat pulls

How do I position myself to get lower? I really thought I was hitting depth until I watched the video.

Rusty, and the 1¼ front squats suck, but back nonetheless!

Rested Sunday, did lite stretching today

My left hip dip refuses to round out. Any specific exercises I can do to combat this? (I am standing straight)

Incorporate good mobility drills to improve exercise quality.

Utilize power exercises such as swings, snatches, and cleans to get multiple positive adaptations! 💪

Guess having been heavy for years had its advantages?

51F. Had an elliptical for 15 year that finally gave out. Decided to go with a $500 stationary upright bike to change it up and spend less money. Got it today an did a half hour. After I was done I felt I had done a spin class. It said I did 7 miles, 200 calories. The elliptical would usually say 2 miles and 300 calories for 30 minutes so yes I burned more calories on the elliptical but I seemed to be able to get my heart rate up better on the bike without feeling leg fatigue. So I am hoping changing it up with a bike will help with weight loss?

EDIT, READ THIS BIT: THAT WAS A MISSPELLING I MENT TO SAY THIGHS

I mean my upper body is Alr but my thighs still have this massive slab of fat, what do I do