Name: Playbook - Big Esa - W6/D1 ENDURANCE CALISTHENICS
Uploaded: 2023-03-21T19:09:02.642Z
Duration: 80 min
Description: W6/D1 ENDURANCE CALISTHENICS

Welcome to Week Six! This will be the final and hardest week yet.

You’ll begin with the endurance sets. 

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

- Grab the bar with palms facing towards you 
- Support yourself by placing heels on the floor and legs straight 
- Perform a bicep curl, your head and torso should also travel towards the bar

Bodyweight Curls

- Grab the bar with palms facing towards 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

Reverse Grip Australian Pull Up (Canary Bars)

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin-up (Canary Bars)

PULL CIRCUIT 2

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

Straight Bar Bodyweight dips (calisthenics)

PUSH CIRCUIT 2

- 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

W6/D1 ENDURANCE CALISTHENICS

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

W6/D1 ENDURANCE CALISTHENICS

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