The Perfect Calisthenics Push Day Workout!

Summary

This video script offers a comprehensive calisthenics workout focusing on push exercises, starting with a wrist-stretching routine to prevent injury. It includes warm-ups, isometric exercises like the pseudo planche and elbow lever, and progressions to advanced moves like the tuck planche and L-sit. The session progresses with various push-up variations, squat to pike holds, pike push-ups, bodyweight dips, and archer push-ups. It concludes with core exercises like boat holds and elevated pike holds, emphasizing the importance of full body tension and proper form throughout the workout.

Takeaways

• 🧘 Stretching wrists is crucial before starting calisthenics workouts to prevent injuries.
• 🔗 There's a five-minute wrist stretching routine provided in the video description for warm-ups.
• 💥 Begin warm-ups with explosive push-ups in sets of 8-12 for a dynamic start.
• 🏋️‍♂️ Incorporate isometric exercises like pseudo planche leans for full-body tension and scapular protraction.
• 🧍‍♂️ Perform four types of holds including the Frog stand, elbow lever, tuck planche, and L-sit for varied strength training.
• 👐 Ensure correct form in isometric exercises by maintaining posture and muscle activation.
• 🤸‍♂️ Transition to push-up variations like the pseudo planche push-up with emphasis on scapular movement.
• 🧍‍♀️ Squat to Pike holds and Pike push-ups are included to improve wrist mobility and core strength.
• 🤾‍♂️ Bodyweight dips are essential for building upper body strength, with an option to modify using chairs or blocks.
• 🕴️ Archer push-ups serve as a regression for one-arm push-ups and help balance muscle strength.
• 🛶 Boat holds and side oblique crunches are key for mastering the hollow posture and developing the core.
• 🤸‍♀️ Elevated Pike holds are a precursor to handstand practice, focusing on shoulder positioning and core engagement.

Q & A

Why is wrist stretching important before starting calisthenics?

Wrist stretching is integral for calisthenics because it prepares the wrists for the pushing exercises that are typically part of a calisthenics workout, reducing the risk of injury.

What is the recommended warm-up for a push day in calisthenics?

The recommended warm-up for a push day includes doing two sets of eight to twelve explosive push-ups, aiming for a combination of speed and control.

What is the purpose of doing isometric exercises like the pseudo planche lean in calisthenics?

Isometric exercises like the pseudo planche lean help to build strength and maintain full body tension, which is essential for progression in calisthenics.

How long should one hold the pseudo planche lean for in a workout routine?

The pseudo planche lean should be held for three sets of 10 seconds or as long as possible while maintaining strict form.

What are the four types of holds mentioned for isometric exercises in the script?

The four types of holds mentioned are the Frog stand, elbow lever, tuck planche, and the L-sit.

What is the significance of the pseudo planche push-up in a calisthenics workout?

The pseudo planche push-up is a push-up variation that heavily utilizes scapular protraction and helps in developing the strength needed for more advanced calisthenics movements.

How many sets and reps are recommended for the squat to Pike holds exercise?

The squat to Pike holds should be performed for three sets of 12 reps.

What is the purpose of Pike push-ups in a calisthenics routine?

Pike push-ups are included in a calisthenics routine to increase wrist mobility and strengthen the pike position, which is foundational for handstand push-ups.

What is the recommended number of sets and reps for body weight dips in the workout?

Body weight dips should be performed for three sets of eight reps, maintaining tension on the chest muscles throughout.

Why are Archer push-ups beneficial for those learning the one-arm push-up?

Archer push-ups are a great regression exercise that helps in learning the one-arm push-up by combating imbalances and building strength in the arms and chest.

What are the key points to remember for boat holds in core exercises?

For boat holds, it is important to keep the shoulders and legs off the ground, lower back pressed into the ground, and to adjust the level of difficulty by changing the angle of the thighs and ankles if needed.

How does elevated Pike hold contribute to future handstand practice?

Elevated Pike hold is a precursor to handstand practice, helping to develop the necessary shoulder strength, core flexion, and body tension for performing handstands.

Outlines

00:00

💪 Calisthenics Warm-Up and Wrist Stretching Routine

This paragraph emphasizes the importance of wrist stretching before starting calisthenics workouts to prevent injuries. It introduces a five-minute wrist routine linked in the description box. Following this, the script outlines a warm-up with explosive push-ups in sets of eight to twelve, focusing on speed and control. The session then transitions into isometric exercises, starting with the pseudo planche lean, which requires full body tension and proper form for three sets of 10 seconds. Four types of holds are presented as progressions, including the Frog stand, elbow lever, tuck planche, and L-sit, each targeting different muscle groups and emphasizing form over duration.

05:02

🏋️‍♂️ Advanced Calisthenics Exercises and Core Strengthening

The second paragraph details an advanced calisthenics workout focusing on push variations and core strengthening. It begins with pseudo planche push-ups, which are a challenging variation requiring scapular protraction and a forward lean, performed for three sets of five reps. The workout continues with squat to pike holds and pike push-ups, both aimed at improving wrist mobility and strength, done for three sets of 12 and eight reps respectively. Bodyweight dips and archer push-ups are included for additional challenge and to address imbalances. The session concludes with boat holds and side oblique crunches to master the hollow posture and strengthen the obliques, finishing with elevated pike holds as preparation for future handstand practice.

Keywords

💡Stretching

Stretching refers to the act of lengthening muscles and increasing their flexibility. In the context of the video, stretching the wrists is emphasized as integral for calisthenics to prevent injuries and enhance performance. The script mentions a five-minute follow along wrist routine in the description box, indicating its importance for warm-ups before starting a workout.

💡Calisthenics

Calisthenics is a form of exercise that typically employs the use of one's body weight for resistance, often involving movements like push-ups, sit-ups, and squats. The video is focused on calisthenics, with a specific emphasis on wrist stretching and various push exercises, highlighting its bodyweight nature and the importance of warm-ups and form.

💡Warm-up

A warm-up is a preliminary physical activity that prepares the body for more intense exercise. The script suggests starting with explosive push-ups as a warm-up for a 'push day' in calisthenics, which involves doing two sets of eight to twelve repetitions with the aim of pushing hard, fast, and controlled.

💡Isometrics

Isometric exercises involve maintaining a fixed position against resistance without changing the joint angle. In the video, isometric exercises are introduced post warm-up, with the pseudo planche lean being an example, where the body maintains tension in various muscle groups for a set duration, emphasizing the importance of form and muscle activation.

💡Pseudo Planche

The pseudo planche is an exercise that serves as a progression towards the planche, a calisthenics move where the body is held parallel to the ground. The script describes the pseudo planche lean, which involves leaning forward while maintaining body tension and scapular protraction, as a way to build strength for more advanced calisthenics movements.

💡Frog Stand

The Frog Stand is a calisthenics hold where the knees are tucked into or above the elbows. It is one of the four types of holds mentioned in the script for isometric exercises, indicating a progression in difficulty and full body activation, which is essential for building strength and control in calisthenics.

💡Elbow Lever

An elbow lever is a challenging calisthenics position where the body is supported by the elbows, with the hands facing down. The script describes it as more difficult than the Frog Stand due to the full body activation required, showcasing the progressive nature of calisthenics exercises.

💡Tuck Planche

The tuck planche is a variation of the planche where the body is tucked in, making it a less advanced version of the full planche. It is mentioned in the script as an exercise that is part of the progression towards mastering the planche, highlighting the step-by-step approach to calisthenics movements.

💡L-Sit

An L-sit is a calisthenics exercise where the body is held in an 'L' shape, with the upper body parallel to the ground and the legs straight out. The script mentions the L-sit as a full body exercise that relies on scapular depression and hip mobility, indicating its role in developing core strength and stability.

💡Pseudo Planche Push-Up

The pseudo planche push-up is a variation of the traditional push-up that incorporates elements of the planche. As described in the script, this exercise involves turning the hands outwards and utilizing scapular protraction, making it a more challenging version that helps build strength for advanced calisthenics movements.

💡Bodyweight Dips

Bodyweight dips are an exercise that targets the chest, shoulders, and triceps, typically performed on parallel bars or substitutes like blocks or chairs. The script mentions doing bodyweight dips for three sets of eight reps, emphasizing the importance of maintaining tension on the chest muscles and leaning forward on every decline.

💡Archer Push-Up

The Archer push-up is a calisthenics exercise that involves alternating the height of the hands during the push-up movement. It is highlighted in the script as a regression exercise for those learning the one-arm push-up and as a way to combat imbalances in the arms or chest.

💡Boat Hold

The boat hold is an isometric core exercise that requires balancing the body in a 'V' shape while keeping the back straight. The script describes boat holds as a favorite exercise for mastering the hollow posture, with variations provided for different levels of difficulty, emphasizing the importance of core strength in calisthenics.

💡Elevated Pike Holds

Elevated pike holds are a calisthenics exercise that simulates the position needed for handstand push-ups. The script mentions this exercise as a way to practice for future handstand work, focusing on pressing out and keeping the shoulders above the ears while flexing the core.

Highlights

Stretching your wrist is integral for calisthenics, and a five-minute follow-along wrist routine is provided in the video description.

Warm-up starts with explosive push-ups: two sets of 8-12 reps, focusing on hard, fast, and controlled movements.

Pseudo planche lean isometric exercise: hold for three sets of 10 seconds, focusing on toes pointed, full body tension, forward lean, and scapula protraction.

Four types of holds are introduced: Frog Stand, Elbow Lever, Tuck Planche, and L-sit, each with varying difficulty and full body activation.

Pseudo planche push-up: three sets of five reps, focusing on hand positioning and scapula protraction throughout the exercise.

Squat to Pike holds for three sets of 12 reps aim to increase wrist mobility and improve Pike position holds.

Pike push-ups: three sets of eight reps, emphasizing head positioning, scapula movement, and full body tension.

Bodyweight dips: three sets of eight reps, maintaining chest tension and forward lean throughout the exercise.

Archer push-up is introduced as a regression exercise, useful for learning the one-arm push-up and addressing arm imbalances.

Boat holds: three sets of 30 seconds, with variations for different skill levels, emphasizing shoulder and leg elevation and core stability.

Side oblique crunches are highlighted for developing oblique muscles, giving the abs a more defined look.

Elevated Pike holds are used as handstand practice, focusing on shoulder alignment, core engagement, and full body tension.

The importance of maintaining strict form throughout all exercises is emphasized, with a reminder that online coaching is available.

The workout integrates a balance of strength-building, mobility, and body control exercises to improve overall calisthenics performance.

Creativity in using available equipment (such as chairs for dips) is encouraged, showcasing the versatility of calisthenics training.

Transcripts

before we start any kind of workout I

always want to remind you guys you need

to stretch your wrist stretching your

wrist is integral for calisthenics now

you may be asking how do we stretch our

wrists well I have constructed the

perfect video for you guys check the

description box below for this five

minute follow along wrist routine

recognizing that today is a push day and

we're going to be doing a lot of pushing

exercises I find it beneficial to start

our warm up by doing explosive push-ups

you want to do two sets of eight to

twelve aim to push hard fast and

controlled now that you've warmed up

let's work on some isometrics starting

off with the pseudo planche lean things

to keep in mind you want to keep your

toes pointed maintain full body tension

by squeezing your thighs cores and

ankles keep that forward lean and

protracted scapula we are going to be

doing this exercise for three sets of 10

seconds or holding it for as long as

possible while keeping strict form

for this next exercise there's going to

be four types of holds that you can

choose from the first one is the Frog

stand which can be done by nestling your

knees into your elbows or slightly above

that

for the second hold you want to Nestle

your elbows into your abdominals like so

turn your hands downwards and get into

what we call an elbow lever this one is

slightly more difficult than the Frog

stand because of the full body

activation we are using as you can see I

am activating most of my muscles and

trying to maintain this straight posture

the third exercise is a tuck planche

which is a progression of the pseudo

plancheline and lastly the l-sit is a

full body exercise relying heavily on

scapular depression and hip mobility

like I said do one of those four with

the correct hold times now let's get

into sets and Reps starting off with a

push-up variation here called the pseudo

planche push-up we're going to be doing

three sets of five reps as you can see I

have my hands turned slightly outwards

and I'm heavily utilizing the

protraction of my scapula at the top of

the rep not only that but we're also

maintaining that forward lean throughout

the entire exercise please do not

underestimate this push-up style it's

brutal coming up next we're going to be

doing something called squat to Pike

holds for three sets of 12 reps we're

going to Simply get into a pike position

and then sit back down into a squat

doing this as an initiative to hopefully

increase our wrist mobility and Pike

position holds and since we're already

in that position let's go ahead and bang

out some Pike push-ups we're going to be

doing three sets of eight reps making

sure our head Falls above our hands at

the bottom of the rep and we push up and

back through our scapula at the top of

the wrap you also want to apply full

body tension squeezing your thighs and

core and make sure you're keeping tucked

elbows as this is what's going to

translate to your future goal of

accomplishing a handstand push-up and

you know we are not going to skip dips

we're going to be doing body weight dips

for three sets of eight reps you don't

have to do them outside on a block like

I'm doing but this is just the best

place for me you could also use two

chairs as a balance point for your dips

creativity is truly a blessing when it

comes to calisthenics you'll also notice

as I'm doing these dips I am keeping

tension on my chest muscles I am not

going past the comfortable position and

I am leaning forward on every decline

coming up next is the Archer push-up

which is a great regression exercise

especially if you have hopes of learning

the one arm push-up this is also a great

exercise to combat any imbalances you

might have in your arms or chest if one

of your arms are weaker than the other

this is probably the exercise for you

alright I know you're tired but let's

finish out with some core one of my

favorite exercises for mastering the

hollow posture we're going to be doing

boat holds for three sets of 30 seconds

as key points to remember for this

exercise you want to make sure your

shoulders and legs are off the ground

keeping your lower back pressed into the

ground if this position is too difficult

for you to hold I want you to do the

intermediate level making a right angle

with your thighs and ankles this should

also help you keep your lumbar spine

pressing to the ground if this is still

too difficult then bring your knees to

your chest in the beginner level of the

boat hold

I can't deny the importance of stability

when it comes to core work but I love

these side oblique crunches let's not

forget that it is your obliques that

give your abs that look as if they are

popping out so I love to work on them

when I can

and finally our last exercise we're

going to be doing elevated Pike holds

this is going to be handstand practice

for us in the future making sure we're

pressing out keeping our shoulders above

our ears and flexing our core the entire

way you can see how I'm leaned into my

hands and applying full body tension to

all of the working muscles thank you for

staying till the end if you are

interested I do offer online coaching

you can sign up at strict.co

strict form only