Name: Playbook - Big Esa - W1/D4 ENDURANCE CALISTHENICS
Uploaded: 2023-03-21T19:09:02.540Z
Duration: 80 min
Description: W1/D4 ENDURANCE CALISTHENICS

Your fourth day of training will have you putting in work to increase your endurance 

These sets are unforgiving and high volume, but calisthenics is known for this and is necessary to building your endurance & strength

How This Is Done: 

You do the Australian pulls ups first for 12 reps, then you do the Pull Up for 10 reps followed by the Neutral Grip Pull Up for 10 reps BACK TO BACK and that’s one set done 

Do this for 5 sets

- Grab the bar with palms facing away from you and your heels on the floor
- Pull yourself up so your chest goes as close to the bar as possible, keeping your legs straight 
- Return back to starting position

Australian Pull Up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Lower slowly until you arms are fully extended

Pull-up

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly

Neutral grip pull-up

PULL UP CIRCUIT 1

You do the Dips first then follow this up with the Push Ups BACK TO BACK

- Bend at the elbows to lower down, keeping your feet forward of your body
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push up

Bodyweight dips

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

PUSH CIRCUIT 1

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pause rep Pull-up

Straight Bar Bodyweight dips (calisthenics)

- Keep your legs extended facing down 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Leg raises

W1/D4 ENDURANCE CALISTHENICS

LETS GOOOO AKH. We back training alhamdulilah - ready to take over this winter arc In’sha’Allah

Haris khan

W1/D1 PULL: WEIGHTED PULL UPS

W1/D2 WEIGHTED DIPS

W1/D4 ENDURANCE CALISTHENICS

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