Will’s Wellbeing

Another planche session done. Although I'm currently only doing one dedicated planche workout per week, I'm making good progress in getting back to my planche peak from back in the summer. One challenge I think I'm overcoming is more accurate gauging of my ability to recover which then determines how much volume I do in my workouts. I'm very keen on avoiding overtraining and the increased risk of injury which accompanies it. I need my workouts more than ever during these dark winter months! . 💪🏼 V-sit to tuck planche hold 💪🏼 V-sit to frog planche hold 💪🏼 V-sit to straddle planche hold 💪🏼 Pseudo planche push-up 💪🏼 Single arm scapula push-up 💪🏼 Tuck planche raises . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #gardengym #workoutideas #straddleplanche https://www.instagram.com/p/CIRQ7MopPHo/?igshid=1jph5wiqbzg5w

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

As it's often said, variety is the spice of life and whilst I love my bodyweight workouts, I also enjoy working out using kettlebells. I'd mostly used them during warm-ups and more recently as a statically held weight. For this full body workout, I wanted to focus more on using them dynamically and also work on my clean and press technique. . If you've not used them before, I'd definitely recommend kettlebells for a fun and engaging workout. Currently, I have 3 kettlebells; 12kg, 16kg, 20kg and I'm expecting to add a 24kg fairly soon. I had considered pairing them up, but the cross-body stabilisation required when using a single kettlebell really is an added bonus for developing a more stable core. . 💪🏼 Kettlebell swing 💪🏼 Complex 💪🏼 Single arm clean and press 💪🏼 Single arm row 💪🏼 Overhead tricep extension 💪🏼 Bicep curl . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #kettlebellworkout https://www.instagram.com/p/CH6stYZJg4O/?igshid=1ie5181qr18uz

Back to some dedicated planche work. . I wasn't expecting to come away from the wall on that first handstand push-up lol 😅 . 💪🏼 Kettlebell warm-up 💪🏼 Handstand push-up 💪🏼 V-sit to frog planche hold 💪🏼 V-sit to straddle planche hold 💪🏼 Wall push-up 💪🏼 Tuck planche raises 💪🏼 Single arm scapula push-up . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #gardengym #workoutideas #straddleplanche https://www.instagram.com/p/CH3oSRgJRAY/?igshid=1azyn1n6ikona

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

Bit of a mega upper body session last night although I clearly did enough in the way of kettlebell swings during my warm-up to trigger DOMS in my hams. . I really enjoy swinging kettlebells around, but I’m always a bit apprehensive of one slipping out of my grip, smashing a window or making a crater in the floor. Is it just me?! . Interestingly, I’ve upped my handstand push-ups max to 5 (decent form) reps. . 💪🏼 Kettlebell swing (warm-up) 💪🏼 Kettlebell clean and press (warm-up) 💪🏼 Handstand push-up 💪🏼 V-sit to frog planche 💪🏼 Tuck planche push-up 💪🏼 Pike push-up 💪🏼 Front lever hold 💪🏼 Tuck front lever row 💪🏼 L-sit chin-up 💪🏼 Bulgarian dip 💪🏼 Pull-up . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #gardengym #workoutideas https://www.instagram.com/p/CHlo6Uzpmy2/?igshid=m8rjv3r7k8io

Thanks to @fullbody_workout_cris for tagging me for this move which I used as part of my warm-up. Nice move, Cris! . Anybody give it a try? . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #workoutideas https://www.instagram.com/p/CHjIsoUpN84/?igshid=1ph7rwc4z3cxv

Back to some strength work with an upper body session. . Warm up appetiser included skipping rope, kettlebell swings, push-ups. . Main course: . 💪🏼 V-sit to frog planche 💪🏼 Weighted pull-up 💪🏼 Wall push-up 💪🏼 Tuck front lever row 💪🏼 Elevated pike push-up . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #planche #vsit #straddleplanche #bentarmplanche #bentarmhandstand #workoutideas https://www.instagram.com/p/CHOj7xppxeq/?igshid=g4p7j4m2x78h

Here's another EMOM workout variation. One of the key requirements is minimal equipment. Having some weight to hand in the form of a kettlebell or dumbbell would be great, but you can also use a backpack filled with heavy books or bottled water or something similar. Whilst I use dips bars for bodyweight rows, you can also use a sturdy table. . 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 💪🏻 Pounce push-up x 1 min . Every Minute On the Minute: . 💪🏻 Goblet squat x 10 💪🏻 Decline push-up x 10 💪🏻 Bodyweight row x 10 💪🏻 Step-up x 8 each leg 💪🏻 Pike push-up x 10 💪🏻 Plank to superman plank x 6 . Warm down with some light stretching from head to toe. . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #EMOM #workoutideas https://www.instagram.com/p/CHL8m_fphAa/?igshid=doulm2whhj58

Yet another EMOM workout. I'm still working through my backlog of workouts I haven't posted! . 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: 💪🏻 3 minutes of activity. . Every Minute On the Minute: . 💪🏻 Goblet squat x 10 💪🏻 Dive-bomber push-up x 8 💪🏻 Bodyweight row x 10 💪🏻 Reverse lunges x 10 each leg 💪🏻 Pike push-up x 10 💪🏻 Candle raise x 10 . Warm down with some light stretching from head to toe. . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #EMOM #workoutideas https://www.instagram.com/p/CHKdjinJCiU/?igshid=1kr210eohchw3

Yet 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: 💪🏻 3 minutes of activity. . Every Minute On the Minute: . 💪🏻 Goblet squat x 10 💪🏻 Dive-bomber push-up x 8 💪🏻 Bodyweight row x 10 💪🏻 Reverse lunges x 10 each leg 💪🏻 Pike push-up x 10 💪🏻 Candle raise x 10 . Warm down with some light stretching from head to toe. . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #EMOM #workoutideas https://www.instagram.com/p/CHJJONZpqWS/?igshid=1j5genq0yz4x

Yet 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: 💪🏻 3 minutes of activity. . Every Minute On the Minute: . 💪🏻 Goblet squat x 10 💪🏻 Dive-bomber push-up x 8 💪🏻 Bodyweight row x 10 💪🏻 Weighted cossack squat x 10 each leg 💪🏻 Pike push-up x 10 💪🏻 Candle raise x 10 . Warm down with some light stretching from head to toe. . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #EMOM #workoutideas https://www.instagram.com/p/CHG-uihJWUK/?igshid=ukyo35q1la3r

After a few weeks away from heavy calisthenics work, it was nice to get back into it with a planche focused session. . Although I went back to the types of exercises I was doing for planche before I took a break, I reduced the volume to about 50% and added in some accessory work. . My plan for now is to keep going with a mix of planche, front lever, conditioning, mobility and yoga. With all that's going on in the world right now, I'm aiming to do some kind of activity each day as it's all too easy to stay sat down for most of the waking day. More on this in a future post. For now, lean in! . 💪🏼 V-sit to frog planche 💪🏼 V-sit to straddle planche hold 💪🏼 Tuck planche push-up 💪🏼 Wall push-up 💪🏼 Elevated pike push-up 💪🏼 Single arm serratus push-up 💪🏼 Planche lean 💪🏼 Front lever hold for funsies . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #planche #vsit #straddleplanche #frontlever #pullupmate #gravityfitness #workoutideas https://www.instagram.com/p/CHEX_YDJTqv/?igshid=1tw0jxofmnmex

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

Thought I’d share a beginner/intermediate planche strength building workout which I did as my shoulder’s still not 100%. Of course, “beginner” and "intermediate" are very much subjective terms when it comes to calisthenics since somebody could be very experienced in strength and fitness, but just be new to calisthenics. One assumption I'm making here is that somebody who is an absolute beginner to strength training would not be training for planche, but rather it would be more likely to be somebody who already has experience. . Sets, reps, rest times are going to vary across individuals which is why I’m not stating any, but given it’s a strength workout I’d recommend avoiding overtraining with too much volume and to keep rest periods between sets to 2-3 minutes. . 💪🏼 Video 1 - Planche lean press to pike. 💪🏼 Videos 2 and 3 - L-sit to tuck planche - multiple variations depending on your level. . 💪🏼 Pseudo planche push-up. . 💪🏼 Pike push-up. . #stayathome #stayathomeworkout #stayathomeexercise #exerciseathome #homeworkout #homegym #fitover40 #bodyweightworkout #planche #vsit #straddleplanche #gardengym #workoutideas https://www.instagram.com/p/CECb4BKpKy3/?igshid=zv01766yom4

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