[0:03] [Music]
[0:08] there are two main elements to a warm-up
[0:11] blood flow and Mobility
[0:14] calisthenics involve a lot of hand
[0:16] balancing movements so a main priority
[0:19] is to warm up our wrists
[0:21] risk to the foundation of all
[0:23] calisthenics exercises and have the
[0:25] potential to move at different angles
[0:27] and directions when warmed up properly
[0:30] so to prepare them for our workout these
[0:32] are the two main exercises to do
[0:34] starting off with blood flow jumping
[0:38] jogging or skipping on the spot is the
[0:40] quickest way to get warmed up and blood
[0:42] pumping through your body if you have a
[0:44] skipping rope definitely use that or
[0:47] just keep it simple and jump on the spot
[0:49] until you feel nice and warm
[0:53] wrist flexor and extensor stretches now
[0:57] these stretches Target the muscles on
[0:58] the front and back of our forearms hold
[1:01] your wrists in different positions on
[1:03] the floor for one to two seconds make
[1:05] sure your hands are constantly moving so
[1:07] your fingers are facing you they're
[1:09] facing away from you facing inwards
[1:11] towards each other so they're constantly
[1:13] moving you'll feel the stretch in your
[1:15] forearms as your wrists start loosening
[1:17] up moving on to wrist rotations rotating
[1:20] your wrists in circles is the best way
[1:22] to bring blood flow to the area do this
[1:25] for 10 to 15 seconds
[1:34] Now using a resistance band or literally
[1:37] anything like a stick or piece of
[1:39] clothing we are doing shoulder
[1:41] dislocations followed by shoulder rolls
[1:44] doing these will improve your shoulder
[1:46] Mobility as well as stretch the muscles
[1:48] and ligaments around your shoulder
[1:50] blades
[1:51] do each warm-up for 10 to 15 seconds
[1:54] until you feel any tightness release
[1:56] keep in mind you should not feel
[1:58] fatigued during your warm-up because you
[2:01] don't want to be tired before you even
[2:02] start the workout so make sure you're
[2:05] warmed up enough before we start the
[2:08] workout
[2:10] [Music]
[2:11] now if you can do these easily you're
[2:13] going to do a three sets for eight to
[2:16] ten reps
[2:17] but we're not going to be lazy and have
[2:19] bad form when we do these we want to
[2:21] make sure our scapula is engaged so we
[2:24] are getting the most out of the exercise
[2:27] so no banana backs instead you want to
[2:30] focus on retracting and protracting your
[2:33] scapula
[2:34] this is protracted
[2:36] this is retracted
[2:39] when retracting your scapula think of
[2:41] pulling your shoulder blades back and
[2:43] down towards your spine while
[2:45] protracting your scapula is pushing them
[2:47] away from your spine this is how your
[2:50] push-up should look the entire time this
[2:52] might feel uncomfortable at first but
[2:54] the more you're consciously correcting
[2:56] your form over time the easier it will
[2:58] feel now if push-ups are too challenging
[3:01] what you will do instead are negative
[3:04] push-ups a negative is The Eccentric
[3:08] part of the movement in this case the
[3:11] down part of your push-up is The
[3:13] Eccentric to do a negative push-up you
[3:16] are going to lower yourself slowly until
[3:18] your chest touches the ground don't try
[3:21] to push yourself back up since this is
[3:23] just a negative we will only focus on
[3:25] The Eccentric part of the movement do
[3:27] this for three sets of five to eight
[3:30] reps or to the most amount of reps that
[3:32] you can and take as much rest as needed
[3:35] in between your sets now if the negative
[3:38] push-up is too difficult you should
[3:40] start on an incline to make them easier
[3:42] basically a wall will be the easiest
[3:45] version of this then you can gradually
[3:47] go down to a stool or a platform to a
[3:51] chair so you're lowering the incline
[3:53] each time to make it more difficult to
[3:56] eventually the floor
[3:59] next we are doing a Pull exercise and of
[4:02] course pull-ups are the best example of
[4:04] this as a beginner I don't expect you to
[4:07] do five to ten pull-ups but if you can
[4:09] then you can do your working set of
[4:11] Pull-Ups for three sets of five to ten
[4:14] reps or until failure now for complete
[4:17] beginners you will be doing four
[4:20] progressions which will help you work
[4:22] your way up to your first pull-up for
[4:24] your first progression we will be doing
[4:26] the bar hang you might also refer to
[4:29] this as a dead hang this is a whole body
[4:31] isometric strength exercise these will
[4:34] build the necessary stability and
[4:37] strength in your shoulders arms and back
[4:39] which will dramatically help you in your
[4:41] pull-ups depending on your level do this
[4:43] for five to ten seconds or until failure
[4:47] scapular Barb course this progression is
[4:50] a mix of the bar hang and scapular
[4:52] retraction so retract your scapula while
[4:55] hanging on a bar have your shoulders in
[4:57] line with your ears when doing depending
[5:00] on your level do this for five to ten
[5:02] reps or until failure third progression
[5:05] chin to Bar hold you can use a
[5:08] resistance band or a platform to help
[5:10] you get your chin to the bar
[5:12] this is an isometric exercise since
[5:14] you'll be holding the top position of
[5:16] the pull-up aim to hold this position
[5:18] for five to eight seconds or until
[5:20] failure now our last progression is the
[5:23] most important one and cannot be skipped
[5:25] negative pull-ups as we talked about
[5:28] before a negative is The Eccentric part
[5:31] of any exercise in this case the last
[5:34] phase of the pull-up is The Eccentric as
[5:36] you are going down from the bar to do
[5:39] your negative you must slowly descend
[5:41] from the top of the bar you can use a
[5:43] band or a platform to help you jump to
[5:45] the top position of your negative your
[5:48] body weight will be enough resistance to
[5:50] challenge you on your way down do this
[5:52] for three sets of five reps
[5:56] inverted rows will help you build your
[5:58] back strength which will benefit your
[6:00] pull-ups as well as your posture like
[6:03] you did in your push-ups you want to
[6:04] retract your scapula while doing your
[6:06] rows make sure your elbows are going
[6:09] directly behind you and not flaring out
[6:11] too far to your side and keep them close
[6:13] to your body
[6:15] be conscious of your scapula being
[6:17] engaged during the entire exercise your
[6:20] row should never look like this so if
[6:23] you feel your back losing its scapular
[6:24] retraction roll your shoulder blades
[6:26] back into position and continue your
[6:28] rows
[6:30] the height of your rings will dictate
[6:32] how difficult your rose will be for
[6:34] example the lower you are to the ground
[6:36] the harder they will feel and the taller
[6:39] you stand the easier they will feel
[6:41] having your legs bent will also help you
[6:44] perform your rows easier thus strictly
[6:46] having them straight will make it more
[6:48] challenging for complete beginners stand
[6:50] up taller while doing your rows focus on
[6:53] squeezing your back at the top of each
[6:55] row
[6:56] do these for three sets of eight reps
[6:59] with two minute rest in between sets to
[7:02] make it more challenging lower your
[7:03] rings so you walk closer to the floor
[7:05] with your legs straight you can keep
[7:07] your legs bent or straight out depending
[7:09] on your level doing the three sets of
[7:12] six to eight reps
[7:14] now we have tricep dips we're finishing
[7:17] off with a push exercise use any
[7:20] platform where your arms can bend at 90
[7:22] degrees when doing your dips make sure
[7:24] to also engage your core your dips will
[7:27] be easier if you bend your legs and more
[7:29] difficult with them straight out so
[7:31] depending on your level you can choose
[7:33] to have them straight or bend do these
[7:36] for three sets of eight reps now if
[7:38] tricep dips are too difficult you're
[7:40] going to do tricep negatives just like
[7:42] we did in every other exercise we're
[7:44] doing The Eccentric part of the movement
[7:47] do this for three sets of five to eight
[7:51] reps
[7:53] [Music]
[7:56] foreign
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