The Perfect Calisthenics Push Day Workout!
Summary
TLDRThis 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
💪 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.
🏋️♂️ 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.
Mindmap
Keywords
💡Stretching
💡Calisthenics
💡Warm-up
💡Isometrics
💡Pseudo Planche
💡Frog Stand
💡Elbow Lever
💡Tuck Planche
💡L-Sit
💡Pseudo Planche Push-Up
💡Bodyweight Dips
💡Archer Push-Up
💡Boat Hold
💡Elevated Pike Holds
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
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