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.