BodyWeight Athletic Training Guide V1.0

Citation preview

TIPS

MASTER

AND HINTS WITH COMMON MISTAKES

OVER 40 EXERCISES STEP–BY-STEP

BEC ROSE AKDEMIR 1

BODYWEIGHT ATHLETIC

READ FIRST THANK YOU!

DISCLAIMER

The content of this book is written by Bec Akdemir. Bec Athletic® does not assume any responsibility for the use of the information in this book. The author and anyone else affiliated with the creation or distribution of this book may not be held liable for damages of any kind whatsoever allegedly caused or resulting from any such claimed reliance. Before beginning this or any workout routine, it is recommended that you consult with a qualified physician for authorisation and clearance. If you have any problems with your health, you should seek clearance from a qualified medical professional. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. If at any time you feel pain or discomfort, stop immediately. Parts of this book contain advanced exercises that should not be attempted until you are ready. Therefore, no part of this book may in any form or by any electronic, mechanical, photocopying, recording, or any other means be reproduced, stored in a retrieval system or be broadcast, sold or transmitted without the prior permission of the publisher, Bec Athletic®

ACKNOWLEDGMENTS

Bringing this project to publish has been a product of countless hours of work and research. I would not have been able to bring this idea to life without the support and assistance of many of my friends, family, and colleagues. I would also like to express my deepest appreciation and indebtedness particularly to the following: Daniel Frost, Graphic Designer, Twolanes Creative www.twolanescreative.com Instagram: @twolanescreative For design, creation, guidance. David Ross, Photographer, Dross Photo www.drossphoto.com.au Instagram: @drossphoto For his keen eye in photography. Roslyn Yee, Accredited Sports Dietitian & Nutritionist, Activ-Ate Wellbeing Instagram: @activatewellbeing www.activatewellbeing.com.au

GET IN TOUCH

For nutritional advice and support throughout my training. Wayne Hedley, Chiropractor, B. Chiro Sci., M. Chiro (Macquarie University), Riverstone Clinic www.riverstonefamilychiro.com.au For always repairing and educating me on my body and how to look after myself. I would be unable to train the way I do without his guidance and amazing work.work. Lastly, a huge thank you goes out to all of you, the reader, the follower, who have supported me by not only purchasing this eBook but by keeping me accountable and motivated to spread the word of Calisthenics and fitness. If you would like to get in touch, or have any questions or comments, then please contact me on Email: [email protected] @becathletic

2

Bec Athletic (@becathletic)

BODYWEIGHT ATHLETIC

CONTENTS PREFACE

4

JUMPING PULL UP

HANGING LEG RAISES

CHIN UP

HANGING KNEE RAISES

CHIN UP (AROUND THE WORLD)

INTRODUCTION

5

HANGING KNEES TO ELBOWS

ISOMETRIC HOLDS

L-SIT HANG

WIDE GRIP PULL UP

CALISTHENICS

L-SIT PARALLETTES

CLOSE GRIP PULL UP

WHAT IS IT?

BUTTERFLY SIT UPS

TOWEL PULL UP

STREET WORKOUT

PLANK (SIDE CRUNCH)

WEIGHTED PULL UP

LOCATION

HOLLOW HOLDS

CHEST TO BAR PULL UP

EQUIPMENT

SUPERMAN HOLDS

ARCHER PULL UP

TRAINING GROUPS

51

V-SITS

TYPES OF CHALK HANDS - TAKING CARE OF THEM

PUSH UPS

32

MOBILITY/MUSCLE RELEASE HAND RELEASE PUSH UPS

RECOVERY

HANDSTAND KICK UPS

DIAMOND PUSH UP

NUTRITION

57

WALL WALK

WIDE GRIP PUSH UPS

INJURY PREVENTION

HANDSTANDS (WALL)

HANDSTAND (FACING WALL)

ARCHER PUSH UP

STRETCHING

FINGERTIP PUSH UP

WARM UP

FREESTANDING HANDSTAND

WRIST PUSH UP

MOBILITY/ACTIVATION

61

TUCK HANDSTAND 

STRETCHES

9

DIPS

38

STRADDLE HANDSTAND DIPS

PIGEON

STAG POSE HANDSTAND

BOX DIPS

DRAGON

PARALLETTES HANDSTAND

STRAIGHT BAR DIPS

SEATED STRADDLE

KICK UP HANDSTAND

PARALLETTES HANDSTAND TUCK PARALLETTES STRADDLE HANDSTAND

SADDLE SUPINE TWIST

SQUATS

42

PARALLETTES STAG POSE

PUPPY DOG AIR SQUAT (MEDICINE BALL/BOX)

ARCHER EAGLE

JUMPING AIR SQUAT BARBELL BACK SQUAT

MOVEMENTS

16

BARBELL/DB FRONT SQUAT

LACHES

71

TAP SWING BEAT SWING

LUNGES JUMPING LUNGES

PULL UPS

17

BOX JUMP

RESOURCES

75

INVERTED ROW PULL UP (BOX) PULL UP TEMPO (NEGATIVE)

BODYWEIGHT ATHLETIC

3

PREFACE I began CrossFit in late 2013 while in my early 20s, but enjoyed other activities and sports throughout high school such as dancing and soccer. I’ve always strived to constantly improve my fitness by implementing other types of training. Calisthenics was the answer I was looking for. Since beginning Calisthenics, I have become stronger and improved performance, strength, and reduced my body fat percentage. These types of bodyweight movements have allowed me to make greater strides in my CrossFit training and my overall fitness goals.

BEC There’s so many YouTube and Instagram posts, gymnasts, and online coaching programs which have different takes on bodyweight exercises and how to get stronger. So many of the people I train with, or have coached, find it difficult to differentiate between which information is relevant and effective for them and what is not. Through my studies as a Personal Trainer and Level 2 Crossfit Coach, including CrossFit Gymnastics, and experience in Acroyoga and Calisthenics Training, I have been able to develop efficient and effective methods for progression in a variety of movements. I train more than I work, and for many people this is nearly impossible. But when you have a passion for what you do, you are constantly motivated to achieve more. With this in mind, I have been privileged enough to be a contestant on Australian Ninja Warrior and also a judge for the CrossFit Games in Wisconsin, USA. From my Fitness Journey I wanted to help people achieve their goals in the most simple and effective way possible. As a result, I set out to write an eBook to help anyone, male or female, beginner or advanced. The information contained in this eBook will help you to build strength and power, improve coordination, and increase flexibility.

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BODYWEIGHT ATHLETIC

INTRODUCTION WHAT IS CALISTHENICS?

EQUIPMENT

Calisthenics are exercises consisting of a variety of gross motor movements and are intended to increase body strength, body fitness, and flexibility through movements such as pulling or pushing oneself up. Other movements include bending, jumping, or swinging, using only one’s body weight for resistance. This is in essence, bodyweight training. When performed vigorously and with variety, calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility, and coordination.

You will require the following equipment for some of the exercises within this e-Book:

STREET WORKOUT

FRIENDS/TRAINING GROUPS

Street workout is divided into two categories, the first one being strength training (aka statics) and the second dynamics (aka freestyle). Strength training includes isometric holds, such as:

Thanks to social media platforms, such as Facebook and Instagram, we are all able to connect and find like minded people who have built a community for those unsure about where and how to start. Usually you can look up the groups through Facebook, everyone is super friendly and welcoming. Everyone has different training experiences and different styles of training, so you’ve just got to find what works best for you.

Planche Front lever Back lever

Pull Up Bar Parallettes or P-Bars (a dip bar will suffice if you don’t have access to parallettes) Weight Belt for Pull Ups and Dips Crossover Symmetry - activation accessory (resistance bands are a cheaper and more accessible alternative)

Single arm pull ups

CHALK

Hefestos

There are two types of chalk and it depends on your preference:

Muscle ups Dynamics includes movements like 360’s and its variations, switchblades, and an incredible variety of tricks developed by athletes which are connected with other moves in order to create routines or sets (flow). LOCATION

When choosing your location, it’s important to try different gyms or outdoor parks to find what works best for you. You’ll need to consider the weather, pricing, people, gym facilities and training groups. Some locations include: Local Gym - Any commercial gym or health club. CrossFit Gyms are great for the equipment and spacing they provide;

Block/Powdered Chalk Liquid Chalk HANDS - TAKING CARE OF THEM

Be prepared to develop callouses from using the bar, this is normal. Try not to let your callouses get too large in size, as this opens up the opportunity for you to tear. If you tear, it usually opens down through your skin until you start bleeding. You can purchase a callous shaver (usually for your feet) and use this to very lightly peel the top layer. Make sure you don’t go too deep otherwise you will shave your whole callous off and you’ll have to build it back again.

Outdoor Parks - Will usually have a group of people who are already training this style at your local park. I have found the most common day to be Sundays in a couple of countries. It is most likely that these groups can also be found through Facebook (it may take some research!); or At Home - you may need to purchase or make some equipment yourself.

BODYWEIGHT ATHLETIC

5

MOBILITY/MUSCLE RELEASE

NUTRITION

There are many options out there that you can use to assist in releasing pain. Many people suggest foam rollers but they don’t specifically target pressure point areas in the body that need to be released. Trigger Point Therapy just happens to be a brand in my local area where I have bought a few of their products and have found to be of the best quality. You can buy cheaper ones through eBay, Amazon or your local store. I have found the following very useful:

The food we choose to eat is how we nurture our physical body and wellbeing.

Trigger Point Factor Massage Ball aka Lacrosse Ball Trigger Point Footballer

I’ve listed my top 5 tips to help you towards success. Eat mostly wholefoods – Wholefoods have been minimally processed allowing you to reduce your exposure to additives, refined white flours, preservatives and excessive amounts of sugar and salt that we don’t need.

The Trigger Point Therapy WorkBook Peanut Double Lacrosse Ball

PEANUT DOUBLE LACROSSE BALL

The key is to learn basic nutrition principles and create healthy habits that suit you as an individual. These daily practices should have a positive outcome on your health, lifestyle and fitness regime. If they do not, then begin by shifting the bad habits into positive change, one step at a time.

TRIGGER POINT FOOTBALLER

MASSAGE BALL

RECOVERY

To recover from your workouts there is nothing more important than adequate rest, good nutrition, and above all else, sleep. If you are not getting adequate sleep, your training and your eating habits suffer over a period of time. Try to aim for 7-9 hours of sleep. If you happen to have broken sleep, naps are great to help make up for that lost time. It’s important to listen to your body and give it the rest it needs. Rest means the opportunity for your body to build more strength. There are also other ways to help with the recovery process, including:

Eat lots of colourful vegetables – Vegetables are packed full of vitamins, minerals, fibre, water and healthy phytochemicals, which are required for vitality, wellbeing and disease prevention. Eat regularly – Skipping meals or snacks can increase cravings for unhealthy options and lead to overeating. Nourish your body with smaller but frequent meals and snacks spread evenly across the day. Match your carbs to your activity level – Quality carbohydrate foods provide us with energy to fuel our training and exercise. Eating too much or too little can have negative effects on your sporting performance and body composition. Seek out credible information – There is plenty of misinformation about nutrition online. Ask questions and remember that one diet does not suit all. If you need help in creating healthy habits for optimising your nutrition that supports your training and your every day life, please contact Roslyn on: Website: www.activatewellbeing.com.au

Heat Gel or Cream - to help reduce soreness Sauna Room - has a greater effect on reducing soreness. Increased blood flow provides additional oxygen and nutrients to help heal the damaged muscle tissue

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BODYWEIGHT ATHLETIC

INJURY PREVENTION

There are two factors which can reduce the chance of the injury before training even begins, correct static posture and full joint range of motion (ROM). Correct static posture forms the foundation for injury prevention. Having tensegrity will help you progress from basic movements to more advanced ones with less chance of injury. In our day to day lives we do things repetitively that are asymmetrical (lifting kids, sleeping on one side, having a hand bag on one shoulder). These actions form our own postural idiosyncrasies which over time can bring your posture out of a neutral position. Biomechanically, this can cause pain or injury as one side of the body has a greater mechanical load placed upon it, similar to a repetitive stress injury.

As a practitioner, it is important to diagnose, treat and educate. This will reduce the chance of re-injury and stop the pain becoming chronic. Chronic pain is more complex as the tissue has healed but the patient still experiences pain due to a process called central sensitisation. In general terms, management of the injury should be passive initially (chiropractic and physiotherapy). Depending on the type of injury a number of treatment modalities can be implemented, for example, soft tissue therapy, strapping, electrotherapy and manual therapy. Once the injury starts to heal, a more active approach should be taken in conjunction with passive therapy. Active care involves self stretching, rehabilitative exercise, and self myofasical release. Active care reduces your reliance on a health professional and allows you to manage an injury yourself.

You can do a posture self assessment in front of a mirror or with a phone app which places a grid on the screen. This helps you become more conscious of your own posture and if you can pick up changes in your own body you can address these before symptoms occur.

Practice makes permanent, not perfect. If you perform an exercise or movement from the beginning incorrectly this will eventually lead to problems down the track. This is why a good postural foundation and sufficient ROM combined with progressive overload are key in injury prevention.

The ability to move your joints in their full ROM is important for injury prevention. Mobility exercises improve flexibility and are a great tool to progress joint ROM. For example, if you have an old shoulder injury and do not have full 180 degrees of flexion, you would want to improve this before loading the joint in a weighted exercise.

If you are a Sydney local or someone who needs help with injury prevention or treatment, please contact Wayne on: [email protected]

An injury will occur when the load on a tissue (joint, muscle or ligament) is greater than what it is accustomed. This is why progressive overload is such an important factor in injury prevention. Once an injury has occurred, acute pain is generally the main symptoms in which someone will seek professional advice.

BODYWEIGHT ATHLETIC

7

STRETCHING

WARM UP

Stretching plays a large role in recovery, injury prevention and of course flexibility. Flexibility is the ability of your muscles to allow your joints to move in any direction without restriction. Ease into each position and hold for approximately 1-2 mins for Upper Body stretches and 3-5 mins for Lower Body stretches. Make sure you repeat all the stretches on both sides of your body (i.e. both arms or both legs) where applicable, and maintain steady breathing throughout. Do NOT force yourself into a stretch. You should always feel a slight pull when stretching. If you wish to follow what I do, check out www.romwod.com for a small price per month for daily video programs. I have provided a few basic stretches that you can use:

Key points of a warm up include moving joints through a full range of motion and increasing mobility. Sometimes the movements are specifically to complement those in the workout, and other times the movements are simply meant to increase the blood flow, lubricate joints and elevate body temperature. Spend about 4-8 mins of warming up (increasing the heart rate) and then 15-20 mins of mobility and stretching. MOBILITY/ACTIVATION

Saddle

Mobility prevents injury and improves your movement. Lack of mobility can seriously hinder your progress, as not being able to get into the correct body positions will not allow you to exert as much force in the exercise will limit your strength gains. Usually for my mobility/activation work I incorporate Crossover Symmetry. It’s simple, easy to use and is effective for activating the correct muscles before you begin your training. Here are a few mobility exercises that you can use:

Supine Twist

Scapula Push Up

Puppy Dog

Scapula Dip

Archer Eagle

Scapula Pull Up

Pigeon Stretch Dragon Stretch Seated Straddle

Scapula Rolls Note: Lockout elbows (arms), shrug the shoulders (squeeze shoulder blades together)

BODYWEIGHT ATHLETIC

8

STRETCHES PIGEON

10

DRAGON

11

SEATED STRADDLE

12

SADDLE

13

SUPINE TWIST

14

PUPPY DOG

14

ARCHER EAGLE

15

9

BODYWEIGHT ATHLETIC

PIGEON STRETCH

CHEST UP

KEEP HIPS IN A NUETRAL POSITION

EXTEND BACK LEG AS FAR AS POSSIBLE BEND FRONT LEG

GENTLY LEAN FORWARD ONTO ELBOWS FOR A DEEPER STRETCH

REACH FORWARD AS FAR AS YOU CAN

BODYWEIGHT ATHLETIC

LEFT

RIGHT

EXTEND THE BACK LEG FURTHER FOR A DEEPER STRETCH

LET YOUR BODY RELAX INTO THE POSITION

10

DRAGON STRETCH

KEEP CHEST UPRIGHT

GENTLY PUSH DOWN INTO YOUR HIPS

RIGHT

BRING KNEE IN LINE WITH ANKLE

EXTEND BACK LEG

LEFT 11

BODYWEIGHT ATHLETIC

SEATED STRADDLE STRETCH

SLIGHTLY LEAN FORWARD

PLACE HANDS ON FLOOR OR LEGS

BRING LEGS AS WIDE AS POSSIBLE

BRING ELBOWS TO THE FLOOR FOR A DEEPER STRETCH

PUSH STOMACH TO THE FLOOR

REACH FORWARD WITH YOUR ARMS

GENTLY TILT HIPS BACK BODYWEIGHT ATHLETIC

12

SADDLE STRETCH

GENTLY LEAN BACK

PLACE A CUSHION UNDERNEATH HIPS TO PROVIDE MORE SUPPORT, IF REQUIRED

USE HANDS FOR SUPPORT

KEEP FEET ON THE OUTSIDE OF YOUR HIPS

ALLOW YOUR KNEES TO FLARE OUTWARDS

SLOWLY LEAN BACK AND LAY ON THE FLOOR

ALLOW YOUR SPINE TO HAVE AN ARCH AND NATURALLY REST IN THIS POSITION

EXTEND YOUR ARMS AND PUSH BOTH SHOULDERS TOWARDS THE FLOOR

13

BODYWEIGHT ATHLETIC

SUPINE TWIST STRETCH

EXTEND THIS ARM AND TRY TO KEEP THIS SHOULDER ON THE FLOOR

BEND THIS KNEE ACROSS YOUR BODY

USE THE OPPOSITE ARM TO GRAB YOUR KNEE AND GENTLY PULL TOWARDS THE FLOOR

PUPPY DOG STRETCH

BRING HIPS HIGH INTO THE AIR

LET YOUR BODY FALL FORWARD

EXTEND YOUR ARMS AND PUSH BOTH SHOULDERS TOWARDS THE FLOOR

BODYWEIGHT ATHLETIC

14

ARCHER EAGLE STRETCH

WRAP HANDS TOGETHER (OR USE A BAND/TOWEL FOR ASSISTANCE)

BRING RIGHT ARM ELBOW OVER THE LEFT

BRING YOUR ARMS EITHER HIGHER OR LOWER TO FOR A DEEPER STRETCH (EVERY INDIVIDUAL IS DIFFERENT)

RIGHT LEFT

SIT HIPS BACK INTO YOUR HEELS

15

BODYWEIGHT ATHLETIC

MOVEMENTS PULL UPS

17

PUSH UPS

32

DIPS

38

SQUATS

42

HANGING LEG RAISES

51

HANDSTANDS (WALL)

57

FREESTANDING HANDSTANDS

61

LACHES

71

BODYWEIGHT ATHLETIC

16

PULL UPS VARIATIONS

STEPS

INVERTED ROW

1

Grasp a pull up bar with a pronated grip. Your hands should be about shoulder width apart.

2

Hang with your arms completely straight. This is also known as the dead hang position.

3

Pull yourself towards the bar, keeping your legs in line with the bar or slightly in front, until your chin is over the bar.

4

From the top position lower yourself down to the start position, with completely straight arms again. This counts as one repetition.

PULL UP (BOX) PULL UP TEMPO (NEGATIVE) JUMPING PULL UP CHIN UP CHIN UP (AROUND THE WORLD) ISOMETRIC HOLD

REQUIREMENT

Complete a set of 10 Pull Ups.

WIDE GRIP PULL UP CLOSE GRIP PULL UP

SETS AND REPS

Between 3-5 Sets of 5-8 Repetitions. Rest as much as needed between sets.

TOWEL PULL UP WEIGHTED PULL UP CHEST TO BAR PULL UP

TIPS AND HINTS

ARCHER PULL UP

•

As a beginner work on doing more sets with less reps

•

Tempo negatives are best used for progressing to the pull up

•

Isometric Holds, try and hold your body over the bar or as high as possible for as long as possible. If you are slowly dropping, don’t let go, keep trying to hold on for as long as you can

•

Train using different variations of pull ups such as chin ups, wide grip, isometric holds, inverted rows and more

•

Advanced, feel free to do more reps per set or one max set or weighted reps

•

Train regularly, this is when you need to listen to your body especially when you start to feel niggles (pinching or pain) as this part is crucial to you either taking a couple of days rest or taking months off. As soon as you feel something uncomfortable, STOP. People injure themselves when they continue training through the pain.

•

Stretch the upper body and trigger point daily on the muscles that are sore. Refer to page 6.

•

No lockout of arms when ascending or descending

•

Chin is not reaching over the bar

•

Legs are crossed over and behind the body

•

Hand position too wide

•

Shoulders are not engaged

•

Elbows flare out

•

Thumbs are not wrapped around the bar

COMMON MISTAKES

17

BODYWEIGHT ATHLETIC

PULL UP

HANG WITH YOUR ARMS COMPLETELY STRAIGHT

GRASP A PULL UP BAR WITH A PRONATED GRIP. HANDS SHOULD BE ABOUT SHOULDER WIDTH APART

PULL YOURSELF TOWARDS THE BAR

KEEP YOUR LATS ACTIVE (PULL SHOULDERS DOWN AWAY FROM YOUR EARS)

KEEP YOUR LEGS IN LINE WITH THE BAR OR SLIGHTLY IN FRONT

FINISH WITH YOUR CHIN OVER THE BAR

TRY TO KEEP YOUR ELBOWS CLOSER TO YOUR BODY

MAINTAIN THE HOLLOW POSITION WITH FEET TOGETHER AND POINTED

BODYWEIGHT ATHLETIC

18

INVERTED ROW

KEEP YOUR HIPS UP

START WITH ARMS FULL EXTENDED

FEET ARE STRAIGHT IN FRONT

INITIATE PULLING IN THE ARMS

LEGS STAY STRAIGHT KEEP YOUR CORE TIGHT

MAINTAIN MIDLINE TO KEEP YOUR HIPS UP

LEGS ARE STILL STRAIGHT

19

FINISH WITH YOUR CHEST TO THE BAR OR WITHIN 2CM

BODYWEIGHT ATHLETIC

PULL UP (BOX)

START WITH DEAD HANG

KEEP YOUR HIPS OPEN AND IN LINE WITH THE RIG TOES ARE ON THE BOX

ONLY YOUR KNEES ARE BENT

INITIATE PULLING WITH YOUR ARMS UNTIL YOU REACH YOUR CHIN OVER THE BAR. NOTE: YOU MAY NEED TO ADJUST BOX HEIGHT TO ACHIEVE THIS POSITION USE YOUR TOES TO ASSIST IN THE PULLING MOVEMENT. TRY TO LET YOUR ARMS DO MOST OF THE WORK

BODYWEIGHT ATHLETIC

20

PULL UP TEMPO (NEGATIVE)

STARTING AT THE TOP OF THE BAR DESCEND AS SLOWLY AS POSSIBLE WITH CONTROL SQUEEZING YOUR LEGS TOGETHER

KEEP YOUR SHOULDERS ACTIVE

DESCEND UNTIL YOUR ARMS ARE FULLY EXTENDED AT THE BOTTOM

KEEP YOUR LEGS TOGETHER

21

BODYWEIGHT ATHLETIC

JUMPING PULL UP

START FROM THE FLOOR AND JUMP UP AS HIGH AS YOU CAN SO THAT YOUR HANDS REACH THE BAR

PULLING WITH YOUR ARMS AS FAST AS YOU CAN

YOU CAN ALSO USE YOUR LEGS, BY BENDING THEM, AS MOMENTUM TO GAIN MORE HEIGHT UP TO THE BAR

YOU WANT YOUR JUMP TO BE HIGH AND POWERFUL ENOUGH TO GET YOUR CHIN OVER THE BAR

BODYWEIGHT ATHLETIC

22

CHIN UP

HANDS PLACED SLIGHTLY OUTSIDE OR IN LINE WITH YOUR SHOULDERS

BEGIN WITH YOUR HANDS TURNED AROUND AND IN A DEAD HANG POSITION

START WITH LEGS TOGETHER AND POINTED

PULLING WITH YOUR ARMS UNTIL YOUR CHIN REACHES OVER THE BAR

23

BODYWEIGHT ATHLETIC

CHIN UP (AROUND THE WORLD)

PULL YOURSELF UP UNTIL YOUR CHIN IS OVER THE BAR

START WITH A DEAD HANG LIKE A CHIN UP

KNEES AND HIPS SLIGHTLY BENT NOTE: YOU MAY ALSO TRY THIS WITH STRAIGHT LEGS

MOVE YOURSELF IN ANY ONE DIRECTION, CIRCLE LIKE MOTION KEEP YOUR ARMS BENT AT ALL TIMES SLIGHTLY DESCEND TO ONE SIDE

BODYWEIGHT ATHLETIC

MOVE YOURSELF SLIGHTLY DOWN AND ONTO THE OPPOSITE SIDE

BENT KNEES ALLOW YOU TO MOVE MORE EASILY INTO THIS CIRCULAR MOVEMENT

24

ISOMETRIC HOLDS

HANDS PLACED JUST OUTSIDE YOUR SHOULDERS

HOLDING YOURSELF OVER THE BAR FOR AS LONG AS POSSIBLE

SQUEEZE YOUR BUTT TO STAY TIGHT

SQUEEZE YOUR LEGS

POINT YOUR TOES

25

BODYWEIGHT ATHLETIC

START

WIDE GRIP PULL UP

START WITH A DEAD HANG

ARMS ARE PLACED WIDER THAN A TRADITIONAL PULL UP NOTE: DEPENDING ON YOUR RANGE, MOBILITY AND STRENGTH WILL DETERMINE HOW WIDE YOU CAN GO

FINISH WITH YOUR CHIN OVER THE BAR

INITIATE PULL WITH YOUR ARMS

KEEP LEGS TOGETHER AND POINTED

FINISH BODYWEIGHT ATHLETIC

26

START

CLOSE GRIP PULL UP

FINISH

27

HANDS ARE PLACED VERY CLOSE TOGETHER

START WITH A DEAD HANG

FINISH WITH YOUR CHIN OVER THE BAR

BODYWEIGHT ATHLETIC

TOWEL PULL UP

LEFT

USING A TOWEL WRAPPED AROUND THE BAR NOTE: THIS CLOSELY REPRESENTS A ROPE CLIMB

KEEP ELBOWS CLOSE TO YOUR BODY AND TUCKED START WITH A DEAD HANG AND FINISH WITH A PULL AS HIGH AS YOU CAN

POINT YOUR TOES AND SQUEEZE YOUR LEGS

FINISH POSITION SHOULD BE THE SAME FOR BOTH SIDES

RIGHT

BODYWEIGHT ATHLETIC

28

WEIGHTED PULL UP

START WITH A DEAD HANG AND PULL YOURSELF UP AS FAST AS YOU CAN UNTIL YOUR CHIN IS OVER THE BAR WEIGHT BELTS ARE A GREAT ACCESSORY TO ALLOW YOU TO WORK ON HEAVIER PULLS

YOU MAY USE A KETTLEBELL, DUMBBELL OR A PLATE AS YOUR WEIGHT

29

BODYWEIGHT ATHLETIC

CHEST TO BAR PULL UP

START WITH A DEAD HANG

PULL UP HIGH ENOUGH SO THAT YOUR CHEST IS PHYSICALLY TOUCHING THE BAR NOTE: BETWEEN YOUR COLLARBONE AND NIPPLE LINE, COUNTS AS YOUR CHEST

BODYWEIGHT ATHLETIC

30

ARCHER PULL UP

EXTEND THIS ARM AND SLIGHTLY ROTATING YOUR SHOULDER TOWARDS THE OPPOSITE SIDE

START WITH A DEAD HANG, ARMS IN A WIDE GRIP POSITION, PULL WITH YOUR ARMS TO ONE SIDE OF THE BODY SO THAT ONE ARM IS BENT AND THE OTHER IS EXTENDED

LEFT

NOTE: A GREAT PROGRESSION FOR THIS WOULD BE TO WORK ON PULLING YOUR CHIN TOWARDS YOUR WRIST ON EACH SIDE. THIS WILL HELP BUILD THE STRENGTH YOU NEED TO GET ON TOP OF THE BAR

DESCEND TO THE DEAD HANG AND PULL YOURSELF TO THE OPPOSITE SIDE. THE GOAL IS TO BE ABLE TO PULL WITH ONE ARM STRAIGHT WHILST THE OTHER IS BENDING NOTE: THE PROGRESSION FOR THIS IS TO DO WITH BOTH ARMS BENT

TRY TO KEEP YOUR LEGS AS STRAIGHT AS POSSIBLE NOTE: EASIER VARIATION IS TO BEND YOUR LEGS

31

THIS ARM NEEDS TO STAY TIGHT AND CLOSE TO YOUR BODY. YOUR HAND SHOULD END UP POSITIONED CLOSER TOWARDS YOUR CHEST

RIGHT BODYWEIGHT ATHLETIC

PUSH UPS VARIATIONS

STEPS

PUSH UPS (HAND RELEASE)

1

Place your hands on the floor shoulder width apart.

PUSH UPS (TEMPO NEGATIVE)

2

Extend your legs out behind you and balance on your toes. Your shoulders, hips, knees and feet should form a straight line.

3

Eyes forward, bend your elbows, keeping them close towards your body as you start to lower yourself down to the ground. Do not let your elbows flare out.

4

Your elbows should look like a wing once your chest has touched the ground. Only your chest and toes should be touching the floor.

WIDE GRIP PUSH UP DIAMOND PUSH UP ARCHER PUSH UP FINGERTIP PUSH UP

5 Push down hard, straightening your arms until you reach the start position. Don’t let your hips drop. This counts as one repetition.

WRIST PUSH UP

REQUIREMENT

Complete a set of 20 Push Ups. SETS AND REPS

Aim for 3 Sets of 10 Repetitions. Rest as much as needed between sets.

TIPS AND HINTS •

As a beginner work on tempo negative push ups or hand release push ups preferably on your toes rather than your knees to get the full range of movement

•

You can also do push ups on equipment such as a bench or box to assist you

•

When in the bottom of the push up, squeeze your glutes and keep your hips up off the floor to engage.

•

Look between your hands to keep your head neutral to your spine

•

Be sure to spread your fingers instead of them being glued together

•

Advanced, try different variations of the push ups such as archer, weighted, decline and more

•

Wrist push ups start these on your knees and eventually bring your knees further back until you are up on your toes, this will provide more strength and flexibility in the wrists

•

Once you’ve progressed to a push up, do not regress back to your knees. Spend more time resting between your sets or reps to ensure full range is being met

•

Not getting your chest to the floor

•

Arching your back

•

Elbows flare out and aren’t tucked in close to the body

•

Hands are placed wider than shoulders therefore elbows are flared wide

•

Head drops forward out of alignment to the spine

•

Hips are too high when chest is on the floor

•

Hips are dropping to the floor once the chest touches the floor

COMMON MISTAKES

32

BODYWEIGHT ATHLETIC

PUSH UP

WHEN IN THE BOTTOM OF THE PUSH UP, SQUEEZE YOUR GLUTES AND KEEP YOUR HIPS UP OFF THE FLOOR TO ENGAGE.

BE SURE TO SPREAD YOUR FINGERS INSTEAD OF THEM BEING GLUED TOGETHER

HANDS SHOULDER WIDTH APART

LOOK BETWEEN YOUR HANDS TO KEEP YOUR HEAD NEUTRAL TO YOUR SPINE

BODYWEIGHT ATHLETIC

33

START

PUSH UP HAND RELEASE

FINISH

START WITH ARMS LOCKED OUT ONCE YOUR CHEST TOUCHES THE FLOOR, LIFT YOUR HANDS UP. THEN USE YOUR HANDS TO PUSH YOURSELF BACK UP TO THE START POSITION

HANDS SHOULDER WIDTH APART

KEEP YOUR HIPS OFF THE FLOOR ONCE YOUR CHEST TOUCHES THE FLOOR CONTINUE LOOKING DOWN TO THE GROUND

RELEASE YOUR HANDS FROM THE GROUND

34

BODYWEIGHT ATHLETIC

WIDE GRIP PUSH UP

ARMS ARE POSITIONED WIDER THAN A TRADITIONAL PUSH UP. GENERALLY AS WIDE AS POSSIBLE

HEAD IS IN A NEUTRAL POSITION

START ON YOUR TOES

CORE IS ENGAGED

BEND AT YOUR ELBOWS TO ALLOW YOUR CHEST TO DESCEND TO THE FLOOR

BODYWEIGHT ATHLETIC

KEEP YOUR HIPS UP OFF THE FLOOR

35

START

DIAMOND PUSH UP

FINISH CHEST TOUCHES YOUR HANDS AND THEN ASCEND TO THE TOP

HANDS ARE PLACED TOGETHER LIKE A DIAMOND

RIGHT

CHEST MUST TOUCH THE GROUND OR HANDS

ARCHER PUSH UP

START WITH A WIDE GRIP POSITION AND ARMS ARE LOCKED OUT. THEN DESCEND TO ONE SIDE WHILST THE OPPOSITE ARM EXTENDS OUT KEEP YOUR HIPS UP OFF THE FLOOR

BODYWEIGHT ATHLETIC

ROTATE YOUR HAND SO THAT IT IS IN LINE WITH THE ARM AND ALLOWS FOR AN EASIER POSITION

LEFT WHEN SWITCHING ARMS SLOWLY BEND THE EXTENDED ARM WHILST PUSHING WITH THE BENT ARM. THE BENT ARM THEN MOVES INTO THE EXTENDED POSITION

KEEP YOUR ELBOW CLOSE TO YOUR BODY AND MOVE YOUR CHEST CLOSER TO YOUR HAND

36

FINGERTIP PUSH UP

ENGAGE YOUR CORE SQUEEZE YOUR GLUTES AND KEEP HIPS OFF THE FLOOR

ELBOWS LOCKED OUT

FEET CLOSE TOGETHER ELBOWS CLOSE TO THE BODY

HANDS SHOULDER WIDTH APART

PRESS FINGERS INTO THE FLOOR

BRING YOUR CHEST DOWN TO THE FLOOR

START

WRIST PUSH UP

MAINTAIN YOUR NEUTRAL HEAD POSITION

FINISH

START ON THE BACKS OF YOUR HANDS AND ARMS EXTENDED AS MUCH AS POSSIBLE

SQUEEZE YOUR GLUTES AND KEEP THOSE HIPS OFF THE FLOOR

BEGINNER: START ON YOUR KNEES INTERMEDIATE: START ON YOUR KNEES BUT THEY ARE EXTENDED FURTHER THAN YOUR HIPS ADVANCED: START ON YOUR TOES

37

MAKE SURE YOUR CHEST TOUCHES THE FLOOR

BODYWEIGHT ATHLETIC

DIPS VARIATIONS

STEPS

1 Grasp the bar with palms facing inwards. Start with straight arms: if necessary, cross your ankles behind you to avoid your feet touching the floor otherwise keep your feet in line or in front of the bottom (hollow position).

BOX DIPS STRAIGHT BAR DIPS DIPS (TEMPO NEGATIVE) BAR DIP HOLDS WEIGHTED DIPS

2

Bend your elbows and lower yourself down until your shoulders pass below the top of the elbow at the bottom.

3

From this bottom position push yourself up by keeping your chest upright until you reach the start position. Lock out your elbows at the top of the movement. This counts as one repetition.

REQUIREMENT

Complete a set of 10 Dips. SETS AND REPS

Aim for 3-4 Sets of 8-10 Repetitions. Rest as much as needed between sets.

TIPS AND HINTS •

Beginners it is best to start with Dip Holds where your arms are straight. This will allow your body to adapt to the weight and build the strength it needs to hold you. Work on 15 to 20 sec holds for 3-5 sets

•

Tempo Negative Dips is the next progression and will allow your body to get full range of motion, building the necessary strength. You may also choose to use a box or a low bar to assist in pushing from the bottom of the dip until you return to the starting position, in full lockout

•

If possible, when working on your dips, not to let your feet crossover behind you as this makes the movement easier

•

Advanced, try other variations such as weighted dips, straight bar dips and more

COMMON MISTAKES

BODYWEIGHT ATHLETIC

•

Chest drops too far forward

•

Not getting low enough to get the full range of motion

•

Going too low (below parallel)

•

Not locking out elbows at the end of each rep

38

DIPS FOR ACTIVE SHOULDERS, PUSH DOWN AND AWAY FROM YOUR EARS

THIS POSITION IS ALSO KNOWN AS A BAR DIP HOLD ENGAGE YOUR CORE

START WITH STRAIGHT ARMS

GRASP THE BAR WITH PALMS FACING INWARDS

KEEP YOUR FEET IN LINE OR IN FRONT OF THE BOTTOM (HOLLOW POSITION)

BEND YOUR ELBOWS AND LOWER YOURSELF DOWN UNTIL YOUR SHOULDERS PASS BELOW THE TOP OF THE ELBOW AT THE BOTTOM

FROM THIS BOTTOM POSITION PUSH YOURSELF UP BY KEEPING YOUR CHEST UPRIGHT UNTIL YOU REACH THE START POSITION. LOCK OUT YOUR ELBOWS AT THE TOP OF THE MOVEMENT

39

BODYWEIGHT ATHLETIC

BOX DIPS FOR ACTIVE SHOULDERS, PUSH DOWN AND AWAY FROM YOUR EARS

ENGAGE YOUR CORE

START WITH STRAIGHT ARMS

FROM THIS BOTTOM POSITION PUSH YOURSELF UP BY KEEPING YOUR CHEST UPRIGHT UNTIL YOU REACH THE START POSITION. LOCK OUT YOUR ELBOWS AT THE TOP OF THE MOVEMENT BEND YOUR ELBOWS AND LOWER YOURSELF DOWN UNTIL YOUR SHOULDERS PASS BELOW THE TOP OF THE ELBOW

BODYWEIGHT ATHLETIC

40

STRAIGHT BAR DIPS

START WITH ARMS LOCKED OUT

BEND YOUR ELBOWS AND LOWER YOURSELF DOWN UNTIL YOUR LOWER CHEST TOUCHES THE BAR

NOTE: AS YOU LOWER YOURSELF DOWN GENERALLY YOUR LEGS WILL NATURALLY LIFT UP FROM THIS BOTTOM POSITION PUSH YOURSELF UP BACK INTO THE STARTING POSITION NOTE: DURING THIS MOVEMENT KEEP LOOKING FORWARD NOT DOWN

BODYWEIGHT ATHLETIC

41

SQUATS VARIATIONS

STEPS

AIR SQUAT (MEDICINE BALL/BOX)

1

Start with feet about shoulder width apart and slightly toed out.

2

Look straight ahead. Keep your midsection tight and weight in your heels

3

Move your hips down and back (versus moving the knees forward).

4

Descend until the hip crease is below the kneecap while keeping the knees over the feet and the spine in a neutral position (chest up).

JUMPING AIR SQUAT BARBELL BACK SQUAT BARBELL/DB FRONT SQUAT LUNGES

5 From this bottom position, drive through your heels bringing your hips up and forward until you are standing tall. This counts as one repetition.

JUMPING LUNGES

REQUIREMENT

BOX JUMP

Complete a set of 20 Air Squats SETS AND REPS

Aim for 3-5 Sets of 10 Repetitions. Bodyweight ONLY rest as little as possible between sets. If weighted, rest as much as needed between sets, although this can be varied depending on your program.

TIPS AND HINTS •

Spend time mobilising ankles, calves and hips as this will allow you to improve the quality of movement for the squat.

•

If adequate mobility is present, but movement quality is below standards, motor balance work is required such as using a box or a medicine ball as a target when squatting. You may also use a KB to hold at the front of your chest or hold a plate in front of the chest to assist in counterbalance issues.

•

Deep Squat holds are very useful in getting used to depth as well as working on your mobility at the same time

COMMON MISTAKES

BODYWEIGHT ATHLETIC

•

Loss of neutral spine (rounding of the back)

•

Shifting of weight onto the toes

•

Loss of contact between the heels and the ground

•

Lack of squat depth

•

Improper lateral tracking of the knee

•

Knees roll in

•

Hips are pushed too far back (chest is forward)

•

Hips are pushed too far forward (muted hip)

•

Head is tilted down

•

Stance is too wide

42

AIR SQUATS

STAND TALL

KEEP YOUR MIDSECTION TIGHT

FEET SHOULDER WIDTH APART AND SLIGHTLY TOED OUT

KEEP WEIGHT IN YOUR HEELS

MOVE YOUR HIPS DOWN AND BACK. MAINTAIN YOUR NEUTRAL SPINE POSITION (CHEST UP)

NOTE: IF YOUR CHEST TENDS TO DROP IN THIS POSITION, FOCUS ON PUSHING YOUR KNEES FORWARD PAST YOUR TOES INSTEAD OF YOUR HIPS BACK. THIS IS A VERY COMMON ISSUE AMONG WOMEN

DESCEND UNTIL THE HIP CREASE IS BELOW THE KNEECAP KEEP THE KNEES OVER THE FEET

FROM THE BOTTOM POSITION, DRIVE THROUGH YOUR HEELS BRINGING YOUR HIPS UP AND FORWARD UNTIL YOU ARE STANDING TALL

43

NOTE: IF YOU HAVE KNEES, HIPS OR ANKLE INJURIES SQUAT TO PARALLEL. IF YOU ARE STRUGGLING TO SQUAT TO DEPTH THIS WOULD GENERALLY BE A MOBILITY ISSUE OF THE HIPS, KNEES OR ANKLES.

KEEP YOUR HEELS ON THE GROUND BODYWEIGHT ATHLETIC

AIR SQUATS (MEDICINE BALL)

MEDICINE BALLS OR BOXES ARE A GREAT TOOL FOR MOTOR CONTROL IN UNDERSTANDING THE SQUAT. THIS HELPS WITH DEPTH AWARENESS AND COUNTER BALANCE. FEET ARE SHOULDER WIDTH STANCE WITH TOES SLIGHTLY POINTED OUT

LUMBAR CURVE IS MAINTAINED. THAT IS, NO ROUNDING OF THE BACK

THE MEDICINE BALL ALLOWS ME TO SQUAT TO DEPTH

KEEP YOUR HEELS ON THE GROUND BODYWEIGHT ATHLETIC

44

JUMPING AIR SQUATS

START STANDING TALL

YOU MAY USE YOUR ARMS EXTENDED OUT IN FRONT

MOVE YOUR HIPS DOWN AND BACK INTO THE SQUAT POSITION

KEEP YOUR CHEST UP

EXTEND YOUR LEGS MOVE YOUR ARMS DOWN TO PRODUCE MORE POWER

EXPLODE THROUGH YOUR HEELS UP INTO THE AIR

45

BODYWEIGHT ATHLETIC

BARBELL BACK SQUAT

PLACE HANDS SLIGHTLY WIDER THAN SHOULDERS NOTE: SOME MAY FIND THIS POSITION TOO CLOSE FOR THEIR HANDS THIS WILL DEPEND ON THEIR MOBILITY CAUSED BY TIGHTNESS

PLACE BARBELL ON YOUR BACK

ELBOWS ARE POINTED DOWN TO THE FLOOR

MIDSECTION IS ENGAGED

FEET SHOULDER WIDTH STANCE

MAINTAIN YOUR NEUTRAL SPINE POSITION (CHEST UP)

MOVE YOUR HIPS DOWN AND BACK INTO THE SQUAT POSITION

TOES SLIGHTLY POINTED OUT

46

BODYWEIGHT ATHLETIC

BARBELL FRONT SQUAT

FINGERTIPS ARE USED TO HOLD THE BARBELL IN THIS POSITION

PLACE BARBELL IN YOUR FRONT RACK POSITION NOTE: BARBELL NEEDS TO BE RACKED ON YOUR SHOULDERS. TEST THIS BY EXTENDING YOUR ARMS OUT IN FRONT WHILST THE BAR IS SITTING ON YOUR SHOULDERS

WHEN MOVING YOUR HIPS DOWN AND BACK, KEEP YOUR ELBOWS UP HIGH

BODYWEIGHT ATHLETIC

MAINTAIN NEUTRAL SPINE POSITION (CHEST UP)

47

LUNGES

RIGHT KEEP YOUR CHEST UPRIGHT WHEN LUNGING FORWARD

PLACE YOUR HANDS ON YOUR HIPS TO ASSIST WITH BALANCE EXTEND ONE LEG FORWARD, KNEE SHOULD BE BENT IN A 90 DEGREE POSITION NOTE: DEPENDING ON YOUR HEIGHT WILL DEPEND ON HOW FAR FORWARD YOU LUNGE

BEND YOUR BACK KNEE UNTIL YOU ARE ON YOUR TOE

LEFT ALTERNATE LEGS WHEN LUNGING

KNEES TRACK IN LINE WITH FEET

48

BODYWEIGHT ATHLETIC

JUMPING LUNGES

START WITH A FORWARD LUNGE

KEEP YOUR CHEST UPRIGHT

YOU CAN EXTEND YOUR ARMS OR KEEP THEM ON YOUR HIPS. WHATEVER IS COMFORTABLE FOR YOU

YOUR LANDING POSITION WILL BE ON THE ALTERNATE LEG

EXPLODE USING BOTH YOUR FRONT AND BACK LEG BODYWEIGHT ATHLETIC

49

BOX JUMPS LOOK AT WHERE YOU ARE GOING TO JUMP USE YOUR ARMS AS MOMENTUM FOR MORE HEIGHT

BEND YOUR KNEES THEN EXTEND YOUR KNEES RAPIDLY TO PRODUCE A POWERFUL JUMP

STAND CLOSE TO THE BOX

SHOULDERS SHOULD ALSO BE IN LINE WITH YOUR HIPS AND KNEES

STAND TALL ON THE BOX AFTER YOU LAND. KNEES AND HIPS ARE OPEN

BEND YOUR KNEES UP SO THAT YOUR FEET ARE AT A HEIGHT FOR YOU TO LAND

50

BODYWEIGHT ATHLETIC

HANGING LEG RAISES VARIATIONS

STEPS

HANGING KNEE RAISES

1

Grasp a pull up bar with a pronated grip (overhand) and hang with your arms completely straight.

KIPPING TOES TO BAR

2

Press down on the bar to lean back and start to raise your legs up as high as you can while keeping your knees locked out.

L-SIT HANG

3

Keep raising your feet until you reach your hands.

L-SIT PARALLETTES

4 Lower legs slowly until they reach the start position. This counts as one repetition.

HANGING KNEES TO ELBOWS

BUTTERFLY SIT UPS REQUIREMENT

PLANK (SIDE CRUNCH)

Complete a set of 10 Hanging Leg Raises.

HOLLOW HOLDS SETS AND REPS

SUPERMAN HOLDS

Aim for 3-5 Sets of 5-8 Repetitions. Rest as much as needed between sets.

V-SITS GHD SIT UPS

TIPS AND HINTS

(PARALLEL BAR SIT UPS)

•

Beginners start with hanging knee raises and then progress onto the knees to elbows

•

Dead Hangs are also another good way to get used to holding your bodyweight while increasing your grip strength

•

Also try kipping toes to bar as these require a great deal of momentum and grip strength. The key to getting the kip on these is as soon as your feet touch the bar, bring your feet straight down. Remember, the kipping motion is derived from the hollow to arch, think about starting with these and slowly making them bigger

•

L-Sit Parallettes begin these with tucks, as you progress you can extend one leg while the other is tucked into your chest. Through time you will be able to extend both legs

•

You will also need to spend time building your core, start with basics such as planks, sit ups and more

•

Shoulders are not engaged (uncontrolled swinging motion)

•

Thumbs are not wrapped around the bar

•

Using your legs for momentum

•

Bending elbows as you raise your legs

•

Progressing too fast before mastering the tuck position

COMMON MISTAKES

BODYWEIGHT ATHLETIC

51

HANGING LEG RAISES

PRESS DOWN ONTO THE BAR AND LEAN BACK

RAISE YOUR FEET UNTIL YOU REACH THE BAR

START

TRY TO KEEP YOUR LEGS STRAIGHT AND RAISE THEM AS HIGH AS YOU CAN NOTE: THE PROGRESSION FOR THIS IS TO HAVE SLIGHTLY BENT KNEES, DEPENDING ON YOUR FLEXIBILITY, LAT AND CORE STRENGTH

HANGING KNEE RAISE

HANGING KNEES TO ELBOWS

LIFT YOUR KNEES TO YOUR ELBOWS

PRESS DOWN ONTO THE BAR AND LEAN BACK

LIFT YOUR KNEES ABOVE YOUR HIP CREASE THIS CAN ALSO BE USED AS A PROGRESSION FOR THE L-SIT HANG

52

BODYWEIGHT ATHLETIC

L-SIT HANG

GRASP THE PULL UP BAR WITH A PRONATED GRIP

LOOK STRAIGHT AHEAD NOT DOWN

RAISE YOUR TOES HIGH, BETWEEN YOUR HIP AND CHEST HEIGHT

L-SIT PARALLETTES

LOOK STRAIGHT AHEAD NOT DOWN

KEEP YOUR LEGS TOGETHER AND POINTED TO ENGAGE YOUR MUSCLES STRAIGHT ARMS WITH SHOULDERS DOWN

RAISE YOUR LEGS AS HIGH AS YOU CAN NOTE: THE PROGRESSION FOR THIS MOVEMENT IS TO START IN A TUCK POSITION (BENT KNEES) BODYWEIGHT ATHLETIC

53

BUTTERFLY SIT UP

KNEES FLARED OUT TO THE SIDE ARMS EXTENDED BEHIND, TOUCHING THE FLOOR

SOLES OF YOUR FEET TOGETHER

USE YOUR ARMS AS MOMENTUM TO ASSIST NOTE: IF YOU ARE UNABLE TO SIT UP, USE A WEIGHTED PIECE OF EQUIPMENT AND PLACE ON TOP OF YOUR FEET

REACH WITH YOUR HANDS AND TOUCH YOUR TOES

KNEES STAY FLARED OUT

54

BODYWEIGHT ATHLETIC

PLANK (SIDE CRUNCH)

PLACE YOUR HAND ON YOUR HIP TO ASSIST WITH BALANCE

TRY NOT TO LET YOUR HEAD DROP

KEEP LEGS TOGETHER

FROM THIS POSITION TILT YOUR HIP DOWN TO THE FLOOR “CRUNCH” THEN RETURN TO THE START POSITION

LIFT YOURSELF ONTO ONE ELBOW

HOLLOW HOLDS

SQUEEZE LEGS TOGETHER AND POINT YOUR TOES

SLIGHTLY LIFT YOUR HEAD TO KEEP YOUR CHEST UP

ROUND YOUR BACK (MIDSECTION TIGHT)

KEEP YOUR SHOULDERS UP OFF THE FLOOR WITH YOUR ARMS BESIDE YOUR HEAD NOTE: IF YOU ARE UNABLE TO KEEP YOUR BACK ON THE FLOOR, MOVE YOUR ARMS DOWN BESIDE YOUR LEGS BODYWEIGHT ATHLETIC

55

SUPERMAN HOLDS

FEET AND LEGS MUST BE TOGETHER WITH TOES POINTED SQUEEZE YOUR GLUTES

KEEP YOUR KNEES OFF THE FLOOR

LIFT YOUR ARMS TO KEEP YOUR CHEST OFF THE FLOOR

V-SITS

START IN A HOLLOW HOLD POSITION

LEGS AND ARMS MUST BE FAST. SNAP UP INTO YOUR V SIT POSITION

PULL YOUR TOES UPWARDS

56

USE YOUR ARMS AS MOMENTUM TO BRING YOU FORWARD, REACHING YOUR LEGS

BODYWEIGHT ATHLETIC

HANDSTANDS (WALL) VARIATIONS

STEPS

WALL WALK HANDSTAND KICK UPS HANDSTAND (FACING WALL)

1

Place your hands about a foot away from the wall you are using. Hands need to about shoulder width apart with the fingers spread out and slightly bent.

2

Position your feet with one foot tucked up close to your chest, and the other stretched out behind you. Be sure to practice both sides.

3

Kick up into the air with your extended leg. Keep your arms locked out and point your toes as soon as you can.

4 As your leg travels into the air, follow it with the front leg. When starting do small kick ups, build confidence and then get more height until you reach the wall. Sometimes it helps to have someone assist you with this process. 5

Once your feet are on the wall, hold the position for as long as possible. Be sure to push your fingers and hands into the floor with your shoulders against your ears. Make your body as long as possible, point your toes and squeeze as tight as you can.

6 To return to the floor allow one leg to start dropping down before the other. Try to control the descent as much as possible. REQUIREMENT

Complete the Handstand with a controlled kick up and maintain correct alignment of the body.

TIPS AND HINTS •

Control is best learnt when hands are placed on the floor and kicking up into the handstand

•

Once you have mastered the Kick Up Position, practice from a standing position and bringing your hands down to the floor

•

Try different hand positions when using the wall. Close handstands, also try them slightly further away. Eventually you’ll find your place.

•

When kicking up start with small kicks, build your confidence and gradually bring your legs higher until you reach the wall (spotters are helpful for this too)

•

Point your toes, squeeze your butt and keep your legs together

•

Improve your alignment by bringing your head into a neutral position (head is looking forward and not at the floor)

COMMON MISTAKES

BODYWEIGHT ATHLETIC

•

Elbows bending before your legs reach the wall

•

Hands placed too close or too far from the wall

•

Arching your back in the handstand

•

Initiating handstand from a standing position

•

Head is looking down at the floor

57

HANDSTAND (WALL) POINT YOUR TOES AND SQUEEZE AS TIGHT AS YOU CAN

MIDSECTION TIGHT (NO BACK ARCH)

PUSH THROUGH YOUR SHOULDERS. MAKE YOUR BODY AS LONG AS POSSIBLE

ONCE YOUR FEET ARE ON THE WALL, BRING YOUR HEAD INTO A NEUTRAL POSITION

PLACE YOUR HANDS ABOUT A FOOT AWAY FROM THE WALL

FINGERS SPREAD OUT AND SLIGHTLY BENT

ARMS LOCKED OUT

HANDS ABOUT SHOULDER WIDTH APART

WALL WALK

AS YOU WALK UP THE WALL YOUR HANDS SHUFFLE ONE BY ONE MOVING CLOSER TO THE WALL

START FROM THE FLOOR. PUSH UP ONTO YOUR HANDS AND EXTEND ONE LEG ONTO THE WALL

SLOWLY SHIFT YOUR FOCUS TOWARDS THE WALL AS YOU MOVE CLOSER

MOST OF YOUR WEIGHT WILL BE ON YOUR HANDS

58

BODYWEIGHT ATHLETIC

HANDSTAND KICK UP

KICK UP INTO THE AIR WITH YOUR EXTENDED LEG

AS YOUR LEG TRAVELS INTO THE AIR, FOLLOW IT WITH THE FRONT LEG

LOOK BETWEEN YOUR HANDS AND AT THE BOTTOM OF YOUR PALMS

KEEP YOUR ARMS LOCKED OUT AND POINT YOUR TOES AS SOON AS YOU CAN START ON THE FLOOR. POSITION YOUR FEET WITH ONE FOOT TUCKED UP CLOSE TO YOUR CHEST, AND THE OTHER STRETCHED OUT BEHIND YOU WHEN STARTING DO SMALL KICK UPS

BODYWEIGHT ATHLETIC

59

HANDSTAND (FACING WALL)

SQUEEZE YOUR GLUTES AND KEEP LEGS TOGETHER WITH POINTED TOES

SUCK IN YOUR BELLY

HEAD IS LOOKING FORWARD AND NOT AT THE FLOOR

GET AS CLOSE TO THE WALL AS YOU CAN

STRAIGHT ARMS

SPREAD YOUR FINGERS AND BEND THEM

60

BODYWEIGHT ATHLETIC

FREESTANDING HANDSTANDS VARIATIONS

STEPS

TUCK HANDSTAND KICK UP HANDSTAND STRADDLE HANDSTAND STAG POSE PARALLETTE HANDSTAND PARALLETTE HANDSTAND TUCK PARALLETTE STRADDLE HANDSTAND PARALLETTE STAG POSE

1

Place your hands on the floor about shoulder width apart. Spread your fingers apart and dig your fingers into the floor. Kick up with both feet into a tuck position

2

Now try and hold the tuck for as long as you can. Try to keep your feet close to your butt in the tuck. Use your fingertips to counterbalance you, be sure to bend them and push down hard. You can slightly bend your elbows.

3

Once you’ve held the position, slowly extend both legs. Make sure you point your toes, squeeze your butt and focus on using your fingertips to push into the floor.

4

Try and hold the handstand for a set amount of time. Repetition is key. Slowly, your holds will increase

REQUIREMENT

Complete a 3 sec Hold Tuck in the Freestanding Position.

TIPS AND HINTS •

In order to gain control of holding a freestanding handstand the tuck position is the best for achieving that

•

It’s also important to do variations of the handstand to acquire the correct muscle strength and activation while improving body awareness

•

The tuck was what helped me get the hold. I tried everything from wall to freestanding to Acroyoga. In part they all helped but it still never gave me the Handstand hold. To achieve this skill you need to practice on a regular or daily basis if possible.

•

Practice alternating on the floor and on the parallette as this will develop different muscles within the hands, forearms and shoulders. Parallettes are also great for those who have tight shoulders and sore wrists. In suggesting this, you should not be feeling any pain when performing on the parallettes.

COMMON MISTAKES

BODYWEIGHT ATHLETIC

•

Not pressing with your fingers and palm

•

Elbows are bent too much

•

Hands are too far apart

•

Hips are not far enough past the shoulders

•

Using the wall. As much as it would seem like it helps, it’s not the same as practicing on the floor

61

HANDSTAND

POINT YOUR TOES AND SQUEEZE YOUR BUTT

KEEP YOUR MIDSECTION TIGHT

HANDS ABOUT SHOULDER WIDTH APART

62

SPREAD YOUR FINGERS APART AND DIG THEM INTO THE FLOOR

LOOK BETWEEN YOUR HANDS, AT THE BOTTOM OF YOUR PALMS

BODYWEIGHT ATHLETIC

TUCK HANDSTAND

BOTH FEET JUMP INTO A TUCK POSITION

STICK YOUR BUTT BACK WHILE SHIFTING YOUR KNEES TOWARDS YOUR CHEST

BEGIN WITH YOUR HANDS ON THE FLOOR

BODYWEIGHT ATHLETIC

63

KICK UP HANDSTAND

KICK UP WITH ONE LEG EXTENDED, POINT YOUR TOE AND KEEP YOUR LEG STRAIGHT NOTE: START WITH SMALL KICK UPS THEN BUILD ON HEIGHT ONCE CONFIDENCE AND BODY AWARENESS IS MORE ESTABLISHED

THIS LEG GIVES INITIAL POWER AT THE BEGINNING AND THEN SLOWLY LEAVES THE GROUND. THIS ALLOWS THE OTHER LEG TO FIND BALANCE

BEGIN WITH YOUR HANDS ON THE FLOOR

SQUEEZE BUTT, KEEP LEGS TOGETHER AND TOES POINTED. THIS ENSURES THAT EVERY MUSCLE IN THE BODY IS SWITCHED ON AND WORKING

BELLY IS TIGHT

ELBOWS LOCKED OUT

PRESS YOUR FINGERS INTO THE FLOOR

64

BODYWEIGHT ATHLETIC

STRADDLE HANDSTAND

TOES ARE POINTED

LEGS ARE IN A WIDE POSITION

START FROM THE FLOOR AND JUMP WITH BOTH LEGS INTO THE AIR

LEGS CAN BE AS WIDE AS YOUR FLEXIBILITY ALLOWS

BODYWEIGHT ATHLETIC

65

STAG POSE

BEND THE BACK LEG AND POINT YOUR TOE

ARCH YOUR BACK BEND THE FRONT LEG AT YOUR HIP AND KNEE WITH YOUR TOE POINTED

THE INITIATION FOR THIS POSE IS THE SAME AS A KICK UP BEND YOUR FINGERS LIKE SPIDER LEGS

66

NOTE: USUALLY YOU START WITH YOUR PREFERRED LEG IN LEARNING TO BEND BEHIND YOU

BODYWEIGHT ATHLETIC

PARALLETTE HANDSTAND

SQUEEZE BUTT, LEGS TOGETHER AND POINT YOUR TOES

KEEP MIDSECTION TIGHT

FULL GRIP ON PARALLETTES LOOK BETWEEN YOUR PARALLETTES AND AT THE BOTTOM OF YOUR HANDS

WHEN BALANCING ON PARALLETTES YOUR HANDS WILL SHIFT BACK AND FORTH, USING MORE FOREARM STRENGTH

BODYWEIGHT ATHLETIC

HANDS SHOULDER WIDTH APART

67

PARALLETTE HANDSTAND TUCK

KEEP LEGS TOGETHER

SHIFT YOUR HIPS (BUTT) BACK

ARCH YOUR BACK

PRESS INTO YOUR HANDS AND GET TALL THROUGH YOUR SHOULDERS

68

BODYWEIGHT ATHLETIC

PARALLETTE STRADDLE HANDSTAND

SLIGHTLY SHIFT YOUR HIPS BACK

START FROM THE FLOOR AND JUMP WITH BOTH LEGS INTO THE AIR

PRESS INTO YOUR HANDS AND GET TALL THROUGH YOUR SHOULDERS LOCK OUT YOUR ELBOWS

FULL GRIP ON PARALLETTES

BODYWEIGHT ATHLETIC

69

PARALLETTE STAG POSE

BEND THE BACK LEG AND POINT YOUR TOE

SHIFT YOUR BUTT BACK

70

BEND THE FRONT LEG AT YOUR HIP AND KNEE WITH YOUR TOE POINTED

BODYWEIGHT ATHLETIC

LACHES

(PRONOUNCED LA-SHEY)

VARIATIONS

STEPS

TAP SWING

1

Grasp a pull up bar with both hands.

BEAT SWING

2

Move your legs in an upward direction with your hips following through whilst slightly bending your arms to gain momentum.

3

Make sure you swing back and forth. Once your hips and legs are in line with the bar, you should have enough momentum to let go of the bar (with both hands at the same time), allowing you to reach forward. Keep your knees tucked to move faster. Whilst you are in the air grab the bar in front of you.

TIPS AND HINTS •

This movement can be quite scary. Start with a short distance and gradually build on that.

•

I would suggest practicing the beat swing, letting go and aiming to touch the bar in front. Don’t worry about grabbing the bar. Focus on the reach and touch until you have gained enough confidence to grab the bar.

•

Tap Swing is useful in gaining momentum for pull ups and muscle ups as well as body awareness

COMMON MISTAKES

BODYWEIGHT ATHLETIC

•

Not enough momentum (swing)

•

Letting go too early or too late

•

Not using your hips to pop you higher

•

Letting go with one arm simultaneously. This can lead to a slight rotation of the body therefore making it harder to reach onto the bar

71

LACHES

GRASP A PULL UP BAR WITH BOTH HANDS

MOVE YOUR LEGS IN AN UPWARD DIRECTION. REFER TO THE TAP SWING MOVEMENT

MAKE SURE YOU SWING BACK AND FORTH TO GAIN MOMENTUM

ONCE YOU HAVE ENOUGH MOMENTUM TO LET GO OF THE BAR (WITH BOTH HANDS AT THE SAME TIME), ALLOWING YOU TO REACH FORWARD.

KEEP YOUR KNEES TUCKED TO MOVE FASTER. WHILST YOU ARE IN THE AIR GRAB THE BAR IN FRONT OF YOU. NOTE: IF YOU ARE NOT READY TO GRAB THE BAR, WORK ON TOUCHING THE BAR WITH AN OPEN HAND.

72

BODYWEIGHT ATHLETIC

TAP SWING

GRASP A PULL UP BAR WITH BOTH HANDS

ALLOW YOUR BODY TO NATURALLY SWING BACK

BODYWEIGHT ATHLETIC

INITIATE SWING WITH YOUR TOES IN FRONT OF YOUR BODY. NOTE: THINK ABOUT MOVING YOURSELF FORWARD. BENDING YOUR KNEES UP TO YOUR CHEST AND FORWARD ALSO HELPS WITH THE SWING

KEEP YOUR LEGS TOGETHER

73

BEAT SWING

GRASP A PULL UP BAR

MAINTAIN A HOLLOW POSITION WHEN INITIATING THIS SWING THEN SWITCH TO AN ARCH POSITION (ARCH YOUR BACK). REPEAT THESE STEPS. NOTE: KEEP THE SWING TO A MINIMUM. NEEDS TO BE SHORT AND SHARP

NO BENDING AT THE HIPS OR THE KNEES IN THE HOLLOW OR ARCH POSITION

LEGS TOGETHER AND TOES POINTED

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BODYWEIGHT ATHLETIC

RESOURCES Calisthenics and strength training is a huge and varied subject. If you would like to know more, then check out some of the following sites and sources of information. www.crossfit.com CrossFit provide many exercise demos and tutorials that are very useful in helping you understand the how and the why. www.youtube.com  Youtube is home to many videos and tutorials. Simply search for calisthenics or bodyweight exercise  and you will have lots of content to watch. It can be very good to learn from, or simply to get inspired. www.romwod.com Stretches, daily program, increase flexibility. www.wco.com  Creators of Battle Of The Bars, there’s a lot of videos to watch and learn all while being inspired. I hope to one day make it to the battle of bars.

www.amazon.com Purchases such as training equipment and accessories. Instagram Home of fitness. There is so much on there that you see and want to try yourself. Also be careful as there’s many who aren’t qualified. A qualified professional does make a difference especially if they perform well with their training.  Trigger Point Therapy Book I bought this book as it specifically targets the points of muscle that are in pain that need to be released.  Becoming a Supple Leopard (Book) by Kelly Starrett A guide to resolving pain, preventing injury and optimising athletic performance (stretching). www.drillsandskills.com Learn many drills with proper gymnastic technique

www.ebay.com Purchases such as chalk and training equipment and accessories.

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