advanced workout 2

Advanced Workout for building strength, we need this to help all the calisthenics skills, you cant just keep working the skills it will take so much longer to achieve the results you want.

You will need a pull up bar and High parallettes and rings for this workout.

Strength workout
Strenght Workout 2.PNG
Scrool down for exercise video's
***All exercises should be performed with good technique in mind, slow controlled reps are much better than mindlessly banging out reps, slow it down and concentrate on the muscles you are using***
Make sure to warm up before each workout (Link to warm up)
explosive pullups, 3 sets 6-8reps
  • Try pull up as fast as possible, you must get your chest above the bar, ideally get your waist to the bar.

  • Don't be a hero, use the strongest band starting off, these are extremely difficult.

  • Make sure get your 8 reps waist to the bar before dropping down a band.

  • If you do not have a band, try pullup up as high as you can on a pullups bar or rings, try get the chest to the bar.

Rest at least 2 mins between sets
Pike Pushups 3 sets of 8-10reps

  • Floor pike pushups: For this advanced workout you should be able to perform at least 5 pike push ups on the floor.

  • Keep building strength with these until you can perform 3 set of 10 reps with good form.

  • Feet elevated pike pushups: start with feet on a low box, work up to  3 sets of 10 reps, then increase the height of the box until you are about chair height.

  • Feet elevated, Hands elevated: if you have the ability start with lower parallettes, once you can do 3 sets of 10 reps increase the height of the parallettes.

  • Feet off in bottom position: perform teh pike push as normal, whe you get to the bittom position try to balance and raise the feet off the ground for a second, push out the pike push as nornal, 3-6 reps for this variation.

  • Stairs Pike push progressions: If you have no parallettes or boxes/chairs try these stairs progressions.

  • There further down the stairs you go the more difficult the reps are.

  • Again perform 3 sets of 10 before moving on to the next progression.

Rest 2 minutes between sets
frontlever raises 3 sets of 8-10reps
  • Hands a little closer than shoulder width

  • Pull shoulder back and down.

  • Core tight and hold a straight like from shoulder to feet.

  • Try to pull your hands to you waits during the rep.

  • Control the reps try not to swing just using the band

  • Attach the correct band t the bar so you cab get the correct rep range while holding the straight like.

  • Only drop down and band when you can complete 10 good form reps.

  • If you don't have bands, you can work on the tuck raises.

  • Same cues as the banded, start it a tight tuck.

  • When you get your 10 reps advance the tuck same as the from lever holds

Rest 2 minutes between sets
planche pushups 3 sets of 8-10reps
  • Hands slightly wider than shoulder width,

  • Arms externally rotated and thumbs pointing forwards

  • Start with fully extended arms and get your shoulder down first then forward to raise the back up(wach video).

  • Hold hollow hold position from shoulder to toes, point toes if possible.

  • Slide forward as far as you can to get your rep in 8 - 10 reps.

  • As this gets easier you must move forwards, the more the shoulder are past the hands the harder the exercise.

  • Parallettes can also be used to increase teh difficulty, this creates a bigger range as you are able to drop deeper into the pushup.

Rest 2 minutes between sets
tri-set, 3 rounds
 drogon Press,
chair extension hold,
ring face pulls
  • Dragon Press holds, 10-20 second hold: Set up as in the video,

  • Straight arms and up om fingertips, shoulders pulled down.

  • Build up for holds of 20 in each position before advancing.

  • Tuck, advanced tuck, chair and the one leg (watch video).​

  • Chair Extensions hold, 15-20 seconds hold: set up as in the video, use a bench if you have one, this will work even better than the chair.

  • Keep butt and core tight and hold the straight line from shoulder to feet.

  • To make this more difficult, slide off the chair so less of the body is on the chair, keep building until just your chest is in contact with the chair, you will need to hang on to something solid so the chair doesn't topple over.

  • Ring Face Pulls, 10 reps: Set up like you are going to do a ring row, but in a very easy position.

  • As you pull the rings in towards your face, pull the elbows out wide and lift the hands up so you finish with 90 degrees at the shoulders and elbows.

  • Slight squeeze of the shoulder at the top an lower with control to the start position.

Rest 90 seconds between rounds
Make sure to do your stretches when finished (Link to stretches)