CaliCoach

HexBarDeadlift - I often describe this as an in between for the squat and stiff leg/Romanian deadlift patterns. This one will help with those back levers too! A perfect exercise to force the full body to work as one unit.

SETUP - Typically you would load the hamstrings by setting the hips high with shins perpendicular to the ground. This allows for a very stable and maximal power position for the pull using the posterior chain. On the other hand by lowering the hips and pushing the knees forward, you can recruit the quads more (as you would in a conventional deadlift) and remove stress from the back . In both cases keep the chest pushed forward, retract and depress the shoulders , drive through the middle of the foot and lock out the glutes at the top. Remember there is no correct way to setup, it just depends on which style you are going for and what muscles you are targeting, there is a correct way to stay safe however, always keep that neutral back!

PROGRAMMING - This could be added to a pull day or a push day depending on what setup you use. It could even be on a different day where you practice full body strength specific skills. Remember if you want to improve neuromuscular efficiency and strength output through high tension overload then train in the 1-5 rep zone. If you want to build muscle size and target metabolic stress then you would train up around 10-15 reps. Or by training in between these two ranges 6-9 reps you would reap some benefits of both . In any case remember that all rep ranges build muscle as long as your other parameters like, tempo, number of sets, rest time and frequency are set accordingly to your training type.

New skill I’m going to work on !
Walking Pull-up! Just because it looks cool 😅
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Dragon Flag down at the lake with , give this one a try if you’re sick of all other core exercises it will not be easy 😂 💪 strength comes from the glutes, abdominal muscles and lats.
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HandStand 🤚The perfect no equipment skill that you can do at home! I just recently started training this again and my gosh it’s hard! On a good hold, I can get around 20-25 seconds, my goal is to get to 30s. I challenge to this goal as well!! Let’s see if she can do it 😉🙌 make sure you check her out ! I also challenge coach_lydia_ to give her best attempt at one since she’s a keen calisthenics athlete 💪 Who else is keen to reach the 30s handstand ??? Let me know!
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HandStand 🤚The perfect no equipment skill that you can do at home! I just recently started training this again and my gosh it’s hard! On a good hold, I can get around 20-25 seconds, my goal is to get to 30s. I challenge to this goal as well!! Let’s see if she can do it 😉🙌 make sure you check her out ! I also challenge to give her best attempt at one since she’s a keen calisthenics athlete 💪 Who else is keen to reach the 30s handstand ??? Let me know!
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🦵 Reverse Leg Extensions 🦵
Essential for training lower body stability and strength specific to the back and front lever exercises! We target the glutes and also hit the abductors when we move to the straddle. Isometric holds or reps with this one will get you stronger for certain. Give this one a go guys and let me know if it helps! 💪
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The fitspo fitness coach challenged me to the dragon flag! So here’s me doing it for reps because a static hold was too easy 😉 Do you guys want to learn how to master your own bodyweight! Follow me 💪 🔥
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💪 Bench for Gymnasts - This exercise specifically builds strength gains through a movement pattern that translates directly to gymnastics based Calisthenics exercises like the full planche as well as improves the overall pushing stability with a traditional bench press or push up. An added bonus is that the biceps are also targeted since they work to isometrically stabalise the elbow joint during lockout! Give this one a try and the best part is you can also apply this to pseudo planche push ups at home!
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🤜 PUSH UPS done correctly using full range of motion, elbows to the side, and shoulder protraction at the top lockout will maximize gains and create a solid pushing foundation in the horizontal plane for other movements such as the bench press. If you want to know more about calisthenics training stay tuned for programs and technique guides coming soon!
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