ACCESS PROGRAM: https://bit.ly/2LdlVW8
Calisthenics at home (INDEX)
INTRO (00:00)
GENERAL WARM-UP (01:35)
WRIST WARM-UP (03:54)
STRENGTH BLOCK A (06:15)
A1 – LVL 1 – KNEE PUSH-UPS (06:15)
A1 – LVL 2 – REGULAR PUSH-UPS (06:32)
A1 – LVL 3 – ONE ARM PUSH-UPS (06:43)
–
A2 – LVL 1 – ASSISTED SHRIMP SQUATS (07:11)
A2 – LVL 2 – SHRIMP SQUATS (07:21)
A2 – LVL 3 – SHRIMP SQUATS WITH ANKLE HOLD (07:42)
–
A3 – LVL 1 – BODYWEIGHT ROWS ON CHAIRS WITH BENT LEGS (08:03)
A3 – LVL 2 – BODYWEIGHT ROWS ON CHAIRS WITH STRAIGHT LEGS (08:17)
A3 – LVL 3 – BODYWEIGHT WITH CHAIRS AND BROOM (08:38)
–
A4 – LVL 1 – ASSISTED SINGLE LEG DEADLIFTS (08:52)
A4 – LVL 2 – SINGLE LEG DEADLIFTS (09:17)
A4 – LVL 3 – INGLE LEG DEADLIFTS WITH HANDS OVERHEAD (09:44)
STRENGTH BLOCK B (10:14)-
B1 – LVL 1,2, & 3– OBJECT CONCENTRATED BICEP CURLS (10:14)
–
B2 – LVL 1 – BODYWEIGHT TRICEP EXTENSIONS ON KNEES (11:03)
B2 – LVL 2 – BODYWEIGHT TRICEP EXTENSIONS WITH SHOULDER BEHIND THE ELBOW (11:13)
B2 – LVL 3 – BODYWEIGHT TRICEP EXTENSIONS WITH SHOULDER IN FRONT OF THE ELBOW (11:23)
CORE BLOCK A (11:40)
C1 – LVL 1 – STRAIGHT LEG HIP RAISES WITH HANDS OVERHEAD (11:40)
C1 – LVL 2 – NEGATIVE DRAGON FLAGS( 11:54)
C1 – LVL 3 – DRAGON FLAGS (12:33)
–
C2 – LVL 1 – TUCK TO STRADDLE REVERSE HYPEREXTENSION (12:55)
C2 – LVL 2 – REVERSE HYPEREXTENSION STRADDLE (13:05)
C2 – LVL 3 – PREVERSE HYPEREXTENSION FULL (13:18)
–
C3 – LVL 1 – HOLLOW BODY HOLD WITH HANDS BY THE HIPS (13:28)
C3 – LVL 2 – HOLLOW BODY HOLD WITH HANDS OVERHEAD (13:31)
C3 – LVL 3 – WEIGHTED HOLLOW BODY HOLD WITH HANDS OVERHEAD (13:36)
–
C4 – LVL 1 – SIDE HOLLOW BODY HOLD HAND ASSISTED (13:46)
C4 – LVL 2 – SIDE HOLLOW BODY HOLD FINGER ASSISTED (13:53)
C4 – LVL 3 – SIDE HOLLOW BODY HOLD (14:02)
ACCESSORY BLOCK A (14:07)
D1 – LVL 1 – SUPINE FLOOR SLIDES (14:07)
D1 – LVL 2 & 3 – WALL SLIDES (14:26)
COOL DOWN (15:05)
E1 – PANCAKE (15:05)
E1 – SEATED BUTTERFLY (15:20)
E1 – SEATED FORWARD FOLD (15:33)
THANK YOU ALL For your Love & Support during 2020!
Let’s grow this year together!
with Love,
– The SM Team
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