Pike Walk Outs
Do you want to build your core strength while also training your armas and body coordination? You’re probably tired doing sit ups and planks all day. Those aren’t the only way to train your abs. Pike walk outs are awesome at building your core strength while also training your arms and body coordination. This basic exercise also assists in training your hamstring mobility thanks to the pike position at the start. Diversify your core strengthening routine with this dynamic exercise!
Planche Legs Together
TODAY’S CHALLENGE: Planche Legs Together Reps: 3 rounds x 10 seconds hold The planche is a mesmerizing skill that equates to elite strength, technique, and skill. It’s a static exercise where you are fully supported by your arms (like in a handstand), but your full body is parallel to the ground which makes this exercise completely more difficult than a handstand.
One Leg Half Squat Balance w/ Foot Behind
Work your way to a full pistol squat with one leg half-squat balance with foot behind exercise! The exercise has a smaller range of motion compared to the full pistol squat. In the meantime, it will help you grow stronger and more balanced while you’re working your way towards the pistol goal. Take your time. Learn the progression. Experienced the gains and you’ll soon reach your lower body goals!
Free Headstand to Handstand
Body coordinations is best improved through movements with a transition. Free headstand to handstand requires a good amount of strength as well as body control. It’s an intermediate skill that will build your upper body strength and ultimately body coordination. Plus, it’s just a very cool move to learn. This is a dynamic skill that requires you more coordination than strength since you’ll be using momentum to transition to the next position. Be safe in your attempts!
Knee Up One Leg Balance
Train your balance for a complete overall BALANCED body! Balance is commonly a neglected attribute when training calisthenics. Why? Because most people think they don’t need to train it. Since they can walk steadily, stand on their two feet, jump and land with ease, they think there’s no need to improve it. But training your sense of balance allows access to benefits more than just improvements with your basic motor skills.
Free Forearm Stand Hip and Leg Extension
If you’ve been aiming to secure a very solid and sturdy headstand that no winds and weather can blow you down, you should train with this exercise. The free forearm stand hip and leg extensions, as you can see in its name, has 2 movements. Starting with on the basic tripod hold, there is one hip extension followed by a leg extension. This breakdown of movements allows you to master every range of motion your body has to pass through to get to a full free standing headstand.
Tripod Hold Hip Extension
Develop body coordination and strength with tripod hold hip extension! Besides looking cool and having a neat party trick in your arsenal, the tripod hold hip extension is excellent in developing your body control and awareness in a very unusual position. As you get more comfortable holding this awkward position, you’ll also get better body control and awareness in your usual upright position.
Hands Off Paused Pushup
Hands off paused push-ups are a great way to test your push-up strength in its full range of motion as well as check your form. The Hands-Off Paused Pushup is an integral step towards mastery of The Pushup Fundamental. Muscles targeted: pectorals, triceps, front deltoids, abdominals, trapezius. This movement improves bicep and tricep endurance, trapezius strength, and overall balance.
Weighted Side Bends
DO YOU WANT TO STRENGTHEN YOUR INTERNAL AND EXTERNAL OBLIQUES AND ABDOMINALS? Try this exercise! TODAY’S CHALLENGE: Weighted Side Bends Reps: 3 rounds x 10 repetitions Weighted side bend is an excellent exercise to include to your ab routine to have a strong, solid, and complete core workout.
Shoulder Back Lift (Arms by Ear)
DO YOU WANT TO STRENGTHEN YOUR POSTERIOR DELTOID, RAPEZIUS, TERES MAJOR/MINOR, AND RHOMBOIDS? Try this exercise! TODAY’S CHALLENGE: Shoulder Back Lift (Arms by Ear) Reps: 3 rounds x 10 repetitions Interested in continuing to build stronger, mobile, healthier and pain-free shoulders? Then shoulder back lifts is an awesome workout for you!
TIGHT HAMSTRINGS OR PAIN IN LOWER BACK? - Try this exercise! TODAY’S CHALLENGE: Single Leg Deadlift Reps: 3 rounds x 10 reps This is one of our favourite exercises because it is a whole body, complete, functional movement. If done right it engages the entire posterior chain including - hamstrings, gluts, back extensors, calves etc )