Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
Look after yourself and only do what feels safe enough.
Make sure to warm up well.
Dashboard | Calisthenics Workout
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Box Hip Engagements on Forearms | 1x6 | ||
| Bench Zombie | 2x5 (Use Parallettes) | Start by leaning your shoulders towards the front only. Then engage your back to pull your hips up and into a slight anterior pelvic tilt whilst bringing the shoulders back. The goal here is to align the shoulders and hips on top of the hands.Find a solid and slipper bench to properly perform the drill. The lower the box the more flexibility you will need.Place your hands shoulder width apart on the floor with your fingers facing towards the front! Lock your elbows and rotate their pits towards the front. Elevate your scapula!Reverse the movement as you return to your starting position. First bring the shoulders out towards the front and the hips down. Then push the shoulders and feet back. | |
| Planche Lean Pull Through to L Sit | 2x3 | Protract and depress your scapula to be able to fight gravity, protect yourself from injuries and to use your shoulders to their fullest potential.Lean your shoulders towards the front to transfer weight from your hands into your feet. When you can not lean any further swing your legs through. Try to stay in control at all times.Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders. | |
| Elevated Downward Handstand Dog Push Up | 3x8-12 | Elevate your hands and feet for increased range of motion.Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead.Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. | |
| Walking Lean Push Up on Knees | 3x10 | Lower down from a regular push up position. Now walk your feet towards the front to bring your shoulders towards the front. With your shoulders in front of your hands place your knees on the floor and push back up. Once your elbows are locked your knees and walk back to your starting position. Engage your core to keep your body from toes to head stable.Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line.Externally rotate your hands to ease the pressure on the wrists. | |
| Weighted P Bar Dips | 3x10 | Start with your shoulders depressed, elbows locked and body in a straight position. Look towards the front!Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower.Use strength! Do not kip or swing to create momentum!Exhale every time you extend your arms. | |
| L Sit Lift On Rings | 2x5 with 1 sec hold each | ||
| Elastic Assisted Ring Chest Fly with Straight Elbows | 2x6-8 | ||
| Forearm Plank Slide with Roll | 2x6 | Engage your legs and keep them together.Only roll as far as you can control your body!Engage your core and create 1 straight line from your feet all the way through your neck. | |
| Elevated Handstand Engagements on Stomach | 2x4 | Place your forearms or wrists on the yoga blocks or foam roll. Adjust the distance for increased difficulty.On the bottom end of the body the elevation should be on the quads just before the knees.Look at your hands and keep them around shoulder width apart.Push your lower back up and engage your core to create an even and slightly rounded line. |