yeungn's
Smoke Free for 00 years 00 days

fitness

Horizontal Push
Horizontal Pull
Vertical Push
Vertical Pull
Back Extension
Hollow Body Hold
Step Up
Calf Raise

Vertical Pull
Horizontal Push
Pistol Squat
Vertical Push
Nordic Curl Eccentric
Horizontal Pull
Calf Raise
L Sit

Vertical Pull
Step Up
Vertical Push
Hanging Abs
Nordic Curl Hinge
Horizontal Pull
Reverse Nordic Curl
Calf Raise

Horizontal Pull

Bodyweight Row

  • Take a shoulder width grip and extend the hips
  • Pull the chest towards the bar by squeezing the shoulder blades together
  • Maintain core tension in the glutes and abs to prevent the hips from piking
  • Lower down with control to straight arms every rep
  • Incline row, decling row, legs straight row, feet elevated row, add weight, archer row

Vertical Pull

Pull Up

  • Face the palms face away from the body
  • Start in a straight arm hang and finish with the chin above the bar
  • chin up grip, band assistance, close grip pull up, wide grip pull up, add weight, finger assisted chin up
  • Finger assisted chin up
  • The working arm is in a chin up grip and the other arm is employing finger assistance.
  • The aim is to use the working arm as much as possible and the assisting side minimally
  • more fingers, less fingers

Horizontal Push

Push Up

  • Take a shoulder width hand placement
  • Lower down until the chest touches the floor then push up locking the elbows straight
  • During the push up, keep the elbows tucked in towards the sides
  • Maintain core tension in the glutes and abs to prevent the lower back from arching
  • Incline push up, psedudo planche push up, archer push up

Pseudo Planche Push Up

  • Setup in front of a wall and lean forward until the head touches
  • Perform a push up while maintaining light head contact with the wall
  • Keep core tension in the glutes and abs to prevent the lower back from arching
  • hands closer to wall, hands further from the wall

Archer Push Up

  • Start in a wider than shoulder width push up
  • Shift the bodyweight towards the working arm, touching the chest on the floor
  • Keep the assisting arm straight
  • Push up to the start by using the working arm
  • Incline position, decline position

Vertical Push

Dip

  • Start with the elbows extended straight
  • Lower down to 90 degrees of shoulder extension
  • Dip forcefully to locked elbows every rep
  • Band assisted, add weight

Pike Push Up

  • Start in a push up and then walk the feet towards the hands
  • Lower down with tucked elbows until the head touches the floor
  • Push up into a pike handstand by shrugging the shoulder the ears
  • Keep the weight on the toes during the set
  • Elevate hands and feet

Back to Wall Handstand Push Up

  • Setup in a back to wall handstand with the hands slighty wider than shoulder width apart
  • Position hands as close to the wall as possible, leaving sufficient headroom
  • Lower until the head touches the floor
  • Elbows remain tucked in during the handstand push up
  • Avoid the lower back from arching exessively

Chest to Wall Handstand Push Up

  • Setup in a chest to wall handstand with the hands slightly wider than shoulder width apart
  • Leave appozimately 4-6 hands distance from the wall
  • Lower down forming a tripod shape between the head and hands
  • Maintain core tension in the glutes and abs to prevent the lower back from arching
  • Push up into a handstand by shrugging the shoulders towards the ears
  • Elbows remain tucked in during the handstand push up

Pike Handstand

  • Elevate the feet to appoximately shoulder height
  • Walk the hands towards the feet so the hips are stacked over the shoulders
  • Aim to cover the ears with your trapezius muscles, opening the shoulders

Chest to Wall Handstand

  • Enter a chest to wall handstand by walking the feet up the wall
  • Get tall by shrugging the shoulders towards the ears, squeezing the glutes and abs
  • Shoulder taps

Hollow Body Hold

  • Extend the arms overhead and lift the legs
  • Brace the core and keep the lower back flat against the floor
  • Hover the shoulder blades off the floor by holding a mini crunch
  • Take deep breaths in and out of the stomach
  • Progression: hips flexed and 90 degree, extend legs 45 degree, legs closeer to floor, add weight to ankles

L-Sit

  • Setup with elbows locked out, straight legs and pointed toes
  • Shrug the shoulders down towards the floor
  • Keep the feet level with the hips forming a L-Sit
  • Progression: elevate the hand (higher off the ground)

Knee Raise

  • Hang with straight arms
  • Bring the knees to the chest without leaning backwards
  • Do not swing of use momentum, control the entire motion
  • Preogression: perform fast, perform slow, add weight

Leg Raises

  • Hang with straight arms
  • Bring the toes to the bar, keeping the legs straight
  • Do not Lean backwards or use momentum
  • Progression: perform fast, lift legs to 90 degree, perform slow, add weight

Back Extension

  • Setup in front of a wall with the feet firmly in contact to create friction
  • Use and ottoman or a gym ball to support the hips
  • Create a global arch in the spine by extending to maximum range of motion
  • Progression: pause at top, perform slow, hold weight to chest

Step Up

  • Lean forward by weight bearing onto the elevated foot
  • Keep the toes raised on the ground foot to avoid cheating at the start
  • The elevated knee should track over the mid foot during the Step Up
  • Reverse the motion into a deep squat by silently landing on the floor
  • Progression: smaller step up, larger step up

Pistol Squat

  • Extend the arms and opposite leg for balance
  • Keep the stance foot flat and lower into a deep single leg squat
  • Push through the midfoot and return to standing
  • Progression: box squat, pause at bottom, weighted

Sissy Squat

  • Tilt the pelvis posteriorly by squeezing the glutes
  • Shift the knees forward while keeping the weight on the forefoot
  • Squat down as far as strenght allows, aiming to get the knees towards the floor
  • Progression: hand assist, range of motion

Nordic Curl Hinge

  • Kneel on a padded surface and fix the heels under a sturdy object
  • Hinge at the trunk and touch the head on the floor
  • Return to the start by monitoring the heels towards the bum
  • Progression: hinge while the body stays closer towards the feet, hinge while maintaining a further forward lean

Nordic Curl Eccentric

  • Maintain a vertical posture by squeezing the glutes
  • Lower down towards the floor with control
  • Catch the body in a push up and return to the start
  • Progression: band assisted, perform slower, lower down further before dropping

Reverse Nordic Curl

  • Kneel on a padded surface with the legs shoulder width apart
  • Tilt the pelvis posterior by squeezing the glutes
  • Lean backwards sitting between your legs, aim to get the bum towards the ground
  • Return to the start by performing a leg extension motion
  • Progression: band assisted, increase range of motion, hold weight at chest

Calf Raise

  • Support the mid foot on an elevated surface while keeping the legs straight
  • Drop the heels for a maximum stretch
  • Push through the toes and lift the heels for a maximum calf contraction
  • Pause at both the top and bottom range of motion