[Music] there are two main elements to a warm-up blood flow and Mobility calisthenics involve a lot of hand balancing movements so a main priority is to warm up our wrists risk to the foundation of all calisthenics exercises and have the potential to move at different angles and directions when warmed up properly so to prepare them for our workout these are the two main exercises to do starting off with blood flow jumping jogging or skipping on the spot is the quickest way to get warmed up and blood pumping through your body if you have a skipping
rope definitely use that or just keep it simple and jump on the spot until you feel nice and warm wrist flexor and extensor stretches now these stretches Target the muscles on the front and back of our forearms hold your wrists in different positions on the floor for one to two seconds make sure your hands are constantly moving so your fingers are facing you they're facing away from you facing inwards towards each other so they're constantly moving you'll feel the stretch in your forearms as your wrists start loosening up moving on to wrist rotations rotating your
wrists in circles is the best way to bring blood flow to the area do this for 10 to 15 seconds Now using a resistance band or literally anything like a stick or piece of clothing we are doing shoulder dislocations followed by shoulder rolls doing these will improve your shoulder Mobility as well as stretch the muscles and ligaments around your shoulder blades do each warm-up for 10 to 15 seconds until you feel any tightness release keep in mind you should not feel fatigued during your warm-up because you don't want to be tired before you even start
the workout so make sure you're warmed up enough before we start the workout [Music] now if you can do these easily you're going to do a three sets for eight to ten reps but we're not going to be lazy and have bad form when we do these we want to make sure our scapula is engaged so we are getting the most out of the exercise so no banana backs instead you want to focus on retracting and protracting your scapula this is protracted this is retracted when retracting your scapula think of pulling your shoulder blades back
and down towards your spine while protracting your scapula is pushing them away from your spine this is how your push-up should look the entire time this might feel uncomfortable at first but the more you're consciously correcting your form over time the easier it will feel now if push-ups are too challenging what you will do instead are negative push-ups a negative is The Eccentric part of the movement in this case the down part of your push-up is The Eccentric to do a negative push-up you are going to lower yourself slowly until your chest touches the ground
don't try to push yourself back up since this is just a negative we will only focus on The Eccentric part of the movement do this for three sets of five to eight reps or to the most amount of reps that you can and take as much rest as needed in between your sets now if the negative push-up is too difficult you should start on an incline to make them easier basically a wall will be the easiest version of this then you can gradually go down to a stool or a platform to a chair so you're
lowering the incline each time to make it more difficult to eventually the floor next we are doing a Pull exercise and of course pull-ups are the best example of this as a beginner I don't expect you to do five to ten pull-ups but if you can then you can do your working set of Pull-Ups for three sets of five to ten reps or until failure now for complete beginners you will be doing four progressions which will help you work your way up to your first pull-up for your first progression we will be doing the bar
hang you might also refer to this as a dead hang this is a whole body isometric strength exercise these will build the necessary stability and strength in your shoulders arms and back which will dramatically help you in your pull-ups depending on your level do this for five to ten seconds or until failure scapular Barb course this progression is a mix of the bar hang and scapular retraction so retract your scapula while hanging on a bar have your shoulders in line with your ears when doing depending on your level do this for five to ten reps
or until failure third progression chin to Bar hold you can use a resistance band or a platform to help you get your chin to the bar this is an isometric exercise since you'll be holding the top position of the pull-up aim to hold this position for five to eight seconds or until failure now our last progression is the most important one and cannot be skipped negative pull-ups as we talked about before a negative is The Eccentric part of any exercise in this case the last phase of the pull-up is The Eccentric as you are going
down from the bar to do your negative you must slowly descend from the top of the bar you can use a band or a platform to help you jump to the top position of your negative your body weight will be enough resistance to challenge you on your way down do this for three sets of five reps inverted rows will help you build your back strength which will benefit your pull-ups as well as your posture like you did in your push-ups you want to retract your scapula while doing your rows make sure your elbows are going
directly behind you and not flaring out too far to your side and keep them close to your body be conscious of your scapula being engaged during the entire exercise your row should never look like this so if you feel your back losing its scapular retraction roll your shoulder blades back into position and continue your rows the height of your rings will dictate how difficult your rose will be for example the lower you are to the ground the harder they will feel and the taller you stand the easier they will feel having your legs bent will
also help you perform your rows easier thus strictly having them straight will make it more challenging for complete beginners stand up taller while doing your rows focus on squeezing your back at the top of each row do these for three sets of eight reps with two minute rest in between sets to make it more challenging lower your rings so you walk closer to the floor with your legs straight you can keep your legs bent or straight out depending on your level doing the three sets of six to eight reps now we have tricep dips we're
finishing off with a push exercise use any platform where your arms can bend at 90 degrees when doing your dips make sure to also engage your core your dips will be easier if you bend your legs and more difficult with them straight out so depending on your level you can choose to have them straight or bend do these for three sets of eight reps now if tricep dips are too difficult you're going to do tricep negatives just like we did in every other exercise we're doing The Eccentric part of the movement do this for three
sets of five to eight reps [Music] foreign [Music]
