#stayathomeworkout

Here's what I consider to be some really effective exercises for developing and improving your front lever hold. . I'm not a believer of using long, maximal holds as part of a front lever workout. They're fine for testing, but too fatiguing for sets and reps. Instead, I prefer to use dynamics which work the muscles through a range of motion rather than just focusing on specific portions of what's possible. . Here's 3 videos separating out a couple of concentric movements, just negatives, and strength & power builders: . Video 1 💪🏼 Tuck front lever pull - can be swapped for any variation that allows you at least 5 reps per set. 💪🏼 Arching scapula pull . Video 2 💪🏼Front lever negative 💪🏼 Straddle front lever negative 💪🏼 Tuck front lever negative . Video 3 . 💪🏼 Tuck bodyweight row with hold 💪🏼 Tuck bodyweight row 💪🏼 Bodyweight row 💪🏼 Chest-to-bar pull-up . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #frontlever #straddlefrontlever #calisthenics https://www.instagram.com/p/CIMaJRXJgNI/?igshid=4v2qkmyfdge2

98% of people do the push-up incorrectly. . Okay, so I just made that figure up, but as simple and boring as the humble push-up might seem it’s often misunderstood. There are many types of push-up and when it comes to movement of the human body it’s not quite so binary to say a movement is either right or wrong. Whilst there are different shades of optimal and sub-optimal for every individual (depending on their intended goals) there are some things which are applicable to the general population using the push-up to develop upper body strength and conditioning. . The push-up is a highly accessible upper body exercise which can be adapted in a variety of different variations to suit bodies of all fitness and strength levels. In this post, I’m referring to the most vanilla, garden variety of push-up which starts and ends in a straight-arm plank position. I’m sharing what I consider to be the most important cues and addressing the most common sub-optimal traits I’ve witnessed. . 1) Whilst the push-up is primarily an upper body exercise, maintaining a consistently flat body line requires a level of engagement throughout the body from head to toe. The core needs to be engaged to prevent the hips from taking on an anterior tilt (bum in the air, curved lower spine) and the quads need to be engaged to keep the knees from bending. . 2) The movement of the scapula (shoulder blades) should be examined to get the most value from the push-up with deliberate protraction at the very top of the movement and retraction at floor-level. . 3) The angle the upper arm creates against the torso is one of the most important considerations, in my opinion. I’ve known people to completely transform their push-up experience for the better by simply reducing this angle. Keep your shoulders depressed towards the hips and angle those elbows about 45-degrees to help mitigate common shoulder impingement issues. . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #pushups #workouttips #workoutideas https://www.instagram.com/p/CHn2XvgpFMi/?igshid=o3ps2smxylxm

Another EMOM workout... . The Every Minute On the Minute format means you have a minute in which to carry out the prescribed number of reps of each exercise with a minimum of 15 seconds rest. Whatever time you have left over within that minute can be included into your rest period. Just make sure you stop at the 45-second mark to get at least 15 seconds rest! . We start off with a 3 minute warm-up, 1 minute rest, then 3 rounds of the EMOM with 1 minute rest in-between each round. . Warm-up: . 💪🏻 Jogging on spot x 1min 💪🏻 Jumping jacks x 1min 💪🏻 Squat push-up x 1 min . Every Minute On the Minute: . 💪🏻 Goblet squat x 10 💪🏻 Hollow hold x 30 secs 💪🏻 Left side plank raises x 15 💪🏻 Right side plank raises x 15 💪🏻 Prone hyper extension x 15 💪🏻 Weighted push-up x 10 💪🏻 Bodyweight row x 10 💪🏻 Straddle pike push-up x 8 . Warm down. . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #EMOM #workoutideas https://www.instagram.com/p/CHDZ_0QpgOs/?igshid=hp16yt0x9gal

Back from a brief hiatus from strength workouts... Actually, from all workouts apart from a little cycling which was really nice for a change. Was hoping my shoulder would be fully healed by now, but apparently not. A lack of quality and quantity of sleep is not helping and it's not great for making me feel like training either so I deliberated wanted to keep this simple. Just 4 exercises to give my entire body a reminder of what it's missing. . 💪🏼 Tempo squats 💪🏼 Single leg deadlifts 💪🏼 L-sit pause chin-ups 💪🏼 Pseudo planche push-ups . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #workoutideas https://www.instagram.com/p/CEXe83bp2AM/?igshid=nzjod8v25770

Getting in some pulling strength volume. I feel like these types of workouts based around building strength and endurance have contributed more to the duration and quality of my front lever hold than have workouts based upon front lever progressions such as the tuck lever or front lever pulls or front lever eccentrics. . There was a period earlier in the year when I was so focused on planche that my front lever dwindled down to barely a 1-2 second hold with a lack of consistency in form. I tried to increase my hold time and quality with various progression based workouts, but there was no significant improvement to be seen. . Compared to now, after a couple of months of these types of workouts, I’ve been able to increase my front lever hold by a couple of seconds and my form is improved too. . At some point, I’ll do a max hold test to see where I’m at with that. . 💪🏼 L-sit chin-ups 💪🏼 L-sit to front lever to L-sit chin-ups 💪🏼 L-sit chin-ups with assisted single arm eccentric 💪🏼 Piked bodyweight row 💪🏼 EZ barbell curls - my weights have been sat unused in the garage for nearly a decade 😂 . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #frontlever #gardengym #workoutideas https://www.instagram.com/p/CD2Qs-Wp08d/?igshid=1pfqh98xjinyz

I still have a minor shoulder injury which is affecting my ability to do horizontal pushing movements, but otherwise this was a decent - very sweaty with a weight vest in this humid weather - full body workout with compensation for my shoulder. . Sufficient rest and recovery for injuries is vital, but if they can be worked around then it’s usually unnecessary to completely stop exercising. Just listen to the body and find movements which don’t aggravate the injury and you can still make gains. . 💪🏼 Bulgarian split squat 💪🏼 Romanian deadlift 💪🏼 Calf raise 💪🏼 L-sit chin-up 💪🏼 Lean forward push-up plus 💪🏼 Straddle pike push-up . I did 3 sets of each with numerous interruptions from my kids. 🙄 . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #planche #vsit #straddleplanche #bentarmplanche #bentarmhandstand #gardengym #workoutideas https://www.instagram.com/p/CDv5cMmJFL1/?igshid=enlughf73d6c

I was intending to do a strength building workout, but I tweaked my shoulder last week and it’s not quite healed yet so parked that idea. Fortunately, I was still able to do some straight arm planche and ring work. . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #planche #vsit #straddleplanche #ringmuscleup #frontlever #backlever #calisthenicsuk #gardengym #workoutideas https://www.instagram.com/p/CDq2CjMpm4s/?igshid=6k1oocpqqjpb

Just a little muscle-up practice on the rings followed by some strength work. . Although I'm still mainly focused on planche, and have been for over a year now, I do still enjoy working on other skills especially when the training for one skill doesn't negatively impact the training for the others as in the case of planche and ring muscle-up or front lever. . It's fun to have variety and flowing moves together brings another dimension to it all as well as an additional challenge. . 💪🏼 Ring muscle-up from seated start 💪🏼 Ring muscle-up flow 💪🏼 Weighted (20kg) L-sit chin-ups 💪🏼 Pike bodyweight rows . Wooden gymnastics rings and 20kg weighted vest from @gravity.fitness. . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #ringmuscleup #muscleup #frontlever #backlever #bentarmhandstand #gardengym #workoutideas https://www.instagram.com/p/CDY5zuXJXm5/?igshid=1tzz7lu5vvsg8