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Full Body Conditoning

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 |  Workout

Specific Warm Up

DemoExerciseReps/SetsHow to/Cues
Elastics - Front Flies in 5 Angles1x8-12 each
Elastics - Back Flies in 5 Angles1x8-12 each
Elastics - Outward External Rotations2x8 each side alternating
Elastics - Upward External Rotations2x8 each side alternating

Full Body Conditioning

DemoExerciseReps/SetsHow to/Cues
Protraction Cat 'n' Cow
2x8
Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest.
Lock your elbows and turn the pits of your elbows 45 degrees towards the front.
Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
Planche Lean Pull Through to L Sit
1x4
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.
Tuck Planche Pull
2x4
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck.
Keep leaning towards the front as you push your feet back towards their starting position. It should feel as if you were leaning more as you push your feet back. Train with your head close to the wall and stick to a consistent distance to assure constant pressure on your shoulders.
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.
Tuck Planche Pull to L Sit - Elevated Feet
6x total
As your feet reach the end of the surface swing through to a Bent Knee L Sit. Try to stay in control at all times.
Protract and depress your scapula. Do not allow your shoulder blades to stick out behind. Round your back as you pull into the tuck.
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.
Dead L HSPU - Elevated Hands
3xmax -1
In each rep place your head on the floor just in front of your hands and release pressure form your arms.
Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle. Keep your forearms vertical at all times and do not allow your elbows to point towards the back.
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.
Scapula Pull Up on Bar
2x8
Depress your shoulders fully in each rep creating distance around your ears.
Move extra slow as you return to your starting position. Keep lights a mounts of tension a the bottom and do not ever fully relax your shoulders.
Keep your entire body in a vertical line. Do not close your shoulders creating an angle as your depress your scapula.
Skin The Cat
6x total



Chin Up on Rings
2x5



Chin Up - Band Assisted on Rings
2x12



Leg Assisted Dip to Pull Up
4x total
Muscle Up Row
2x3



Weighted Ring Dip
3xmax-1



Elevated Back Row on Rings
3x12



Ring Chest Flies on Knees
3x8



Leaning Face Pull on Rings
3x8
Walk your feet in so your upper body leans towards the back. The more lean the harder this exercise becomes. Make sure to stay clean. Always put form first!
Move slowly at a constant speed and stay in control at all times. Squeeze for a moment on top of the movement. Do not use momentum! Instead use strength from start to finish. Make sure to have constant tension in the straps.
Face Pulls are an excellent tool to create external rotation strength for well balanced shoulders to even out the pushing work done during calisthenics training and forward hinged posture due to a common modern lifestyle. Take these serious, focus and keep intensity and form quality high. You will thank me later!
Alternating Front Lunge
2x10 each side
Keep your feet in line with the hips.
Place your weight equally between your feet and keep your hips in a slight posterior pelvic tilt.
In every step bring your back knee close to the floor but do not let it touch the floor.
1 Legged Glute Deadlift
2x12 each side



Hanging Leg Lift
20x total



Ring Roll Outs on Knees
2x8



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