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kenneysthenics

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  1. Hi, I just finish my programming and I would like to know if there are some issues or is something that I can add to my workouts, I've been training basics for a whole year and now I wanna start with the skills (front lever/planche) This is my schedule: MONDAY: front TUESDAY: planche WEDNESDAY: front THURSDAY: planche FRIDAY: legs SATURDAY: upper body (basics training) SUNDAY: legs And these are my front/planche routines: FRONT WARM-UP FRONT LEVER 15-20 min BLOOD FLOW 5 min jump ropes 50 jumping jacks 20 burpees 50 jumping jacks 10 burpees MOBILITY wrist circles open shoulder circles closer shoulder circles a few reps of skin the cat any other body part or joint that needs to be warmed up DRILLS SET of hollow body max hold tuck front lever 30 secs dynamic hollow body 30 secs hollow body v-ups 50 reps some pull-ups ------------------------------------------------- FRONT LEVER WORKOUT REST: 3-5 MIN BETWEEN SETS DON'T USE FALSE GRIP SET #1 X5 FL ADV TUCK HOLD 5 SEC ADV TUCK TOUCH 5 SEC ROWING IN BAR 5 REPS ROWING IN BAR TOUCH 5 SEC (on your 5th pullup) Repeat until RIR1 SET #2 X5 FL PRESS Slow and controlled REPEAT UNTIL RIR1 SET #3 X5 MUSCLE-UP Then rotate forward and FL NEGATIVES Lower your body as slow as possible REPEAT UNTIL RIR1 SET #4 X5 FRONT LEVER ONE-LEGGED HALF-LAY 3-5 sec and switch leg REPEAT UNTIL RIR1 SET #5 X5 One arm pull up negative slow as possible 1 rep each arm SET #6 X5 10 sec iso pull-up 10 pull-ups tempo 2-1-2-1 ----------------------------------- PLANCHE WARM-UP PLANCHE 15-20 min BLOOD FLOW 5 min jump ropes 50 jumping jacks 20 burpees 50 jumping jacks 10 burpees MOBILITY wrist circles open shoulder circles closer shoulder circles a few reps of skin the cat any other body part or joint that needs to be warmed up DRILLS SET of hollow body max hold lean planche that allows you to hold it 30 seconds dynamic hollow body 30 secs hollow body v-ups 50 reps some pseudo-push-ups SKILL WORK 5 free handstand holds ------------------------------------------------- PLANCHE WORKOUT REST: 3-5 MIN BETWEEN SETS Hardest as you can, no way to cheese any exercise SET #1 X5 ADV TUCK PLANCHE RIR1 HOLDS SET #2 X5 LEAN PLANCHE The objective is to lean forward until you can't hold the position for more than 3 seconds, if you can hold it for 10 seconds, you are not leaning forward enough SET #3 X5 ZANETTI PRESS RIR1 https://www.youtube.com/watch?v=Bak8Rouf6eE SET #4 X5 LEAN PLANCHE PUSH-UPS RIR1 With perfect form, hardest as you can, then switch to PIKE PUSH-UPS RIR1 Again, hardest as you can SET #5 X5 HANDSTAND PUSH-UPS RIR1 Slow and controlled, against the wall Thanks! Any advice/critique for improving my workouts is accepted
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