Starting with my Bodyweight Athletic Guide is so simple and effective! With over 50 pages, each exercise provides a step by step guide, tips and common mistakes. It also includes many variations to help you take your training to the next level!
Simple easy to follow exercises
- - Midline stabilization and development
- - Introduction into Calisthenics and other bodyweight exercises
- - Improve athletic performance
- - Burn fat and build quality lean muscle
- - Learn calisthenics with proper technique
- - Stretches to keep you mobile
- - How and where to get started
This Foundational Guide will provide the basic essentials to kick start your way into drastically improving your physique and fitness level. You will build a strong foundation and learn the bodyweight exercises that are foundational to help you progress effectively into more advanced movements.
Warm up reference including:
Pigeon Stretch
Dragon Stretch
Seated Straddle
Saddle
Supine Twist
Puppy Dog
Archer Eagle
Including a step by step guide for mastering:
Pull Ups
Push Ups
Dips
Squats
Hanging Leg Raises
Handstands (Wall)
Freestanding Handstands
Author(s): Bec Rose Akdemir
Year: 2018
Language: English
Commentary: BodyWeight Athletic Training Guide , +40 exercises step by step + tips to avoid common mistakes
Pages: 76
Tags: BodyWeight Athletic Training Guide , +40 exercises step by step + tips to avoid common mistakes
PREFACE 4
INTRODUCTION 5
CALISTHENICS
WHAT IS IT?
STREET WORKOUT
LOCATION
EQUIPMENT
TRAINING GROUPS
TYPES OF CHALK
HANDS - TAKING CARE OF THEM
MOBILITY/MUSCLE RELEASE
RECOVERY
INJURY PREVENTION
NUTRITION
STRETCHING 9
WARM UP
MOBILITY/ACTIVATION
STRETCHES
PIGEON
DRAGON
SEATED STRADDLE
SADDLE
SUPINE TWIST
PUPPY DOG
ARCHER EAGLE
MOVEMENTS 16
PULL UPS 32
INVERTED ROW
PULL UP (BOX)
PULL UP TEMPO (NEGATIVE)
JUMPING PULL UP
CHIN UP
CHIN UP (AROUND THE WORLD)
ISOMETRIC HOLDS
WIDE GRIP PULL UP
CLOSE GRIP PULL UP
TOWEL PULL UP
WEIGHTED PULL UP
CHEST TO BAR PULL UP
ARCHER PULL UP
PUSH UPS
HAND RELEASE PUSH UPS
WIDE GRIP PUSH UPS
DIAMOND PUSH UP
ARCHER PUSH UP
FINGERTIP PUSH UP
WRIST PUSH UP
DIPS 38
DIPS
BOX DIPS
STRAIGHT BAR DIPS
SQUATS 42
AIR SQUAT (MEDICINE BALL/BOX)
JUMPING AIR SQUAT
BARBELL BACK SQUAT
BARBELL/DB FRONT SQUAT
LUNGES
JUMPING LUNGES
BOX JUMP
HANGING LEG RAISES
HANGING KNEE RAISES
HANGING KNEES TO ELBOWS
L-SIT HANG
L-SIT PARALLETTES
BUTTERFLY SIT UPS
PLANK (SIDE CRUNCH)
HOLLOW HOLDS
SUPERMAN HOLDS
V-SITS
HANDSTANDS (WALL) 57
WALL WALK
HANDSTAND KICK UPS
HANDSTAND (FACING WALL)
FREESTANDING HANDSTAND 61
TUCK HANDSTAND
KICK UP HANDSTAND
STRADDLE HANDSTAND
STAG POSE HANDSTAND
PARALLETTES HANDSTAND
PARALLETTES HANDSTAND TUCK
PARALLETTES STRADDLE HANDSTAND
PARALLETTES STAG POSE
LACHES 71
TAP SWING
BEAT SWING
RESOURCES 75
