Name: Playbook - Luke Williford - Tier 1 Calisthenics Session
Uploaded: 2021-01-18T11:49:15.299Z
Duration: 40 min
Description: Tier 1 Calisthenics Session

This workout will introduce you to the powerful world of CALISTHENICS! No experience necessary, just dive in!

This introductory session will prepare your body to move more EXPLOSIVELY and EFFICIENTLY. You will learn beginning progressions to the MUSCLE UP, FRONT LEVER, and BACK LEVER. 

These movements will also help UP your BENCH PRESS  and DEADLIFT numbers while SHREDDING your upper body. 

🐅 Go get those GAINS! 🐆

Find a jump rope that feels comfortable and jump in a controlled fashion. Start slow until you feel you can increase the speed.

Jump Rope Warmup

Find a resistance band of medium to light resistance, hold out in front of you, push both arms outwards to generate tension on the band, then SLOWLY bring the band behind you. 

Try shrugging you shoulders UP before rotating the band behind you to help warm up the your trapezius muscles. 

Always keep the motion SLOW and CONTROLLED.

Resistance Band Around the Worlds

Set hands shoulder width apart, try to “grab” the ground with your hands, descend slowly then explode up. 

Make sure to consciously think about ACTIVATING your CORE. Imagine a string attached to your low back pulling it slightly up. This will help keep your core engaged.

Shoulder Width Push Ups

Step into a resistance band of the appropriate strength and place your hand at about SHOULDER WIDTH. 

Your thumb can either rest next to your other fingers on TOP of the bar or UNDER. Placing your thumb under will help activate your biceps more while taking some pressure off of your lats. 

Execute these reps slowly and in a controlled fashion, and SQUEEZE at the top. Build the mind/muscle connection between your lats!

(If you can’t get all 15 reps cleanly, get a thicker band!)

Resistance Band Pull Ups

Really squeeze whatever surface you choose to do this on, that will help provide ideal chest contractions. 

You can make these harder by using a less elevated surface and easier by using a more elevated surface. 

Keep CORE ENGAGED!

Incline Close Grip Push Up

Step onto a resistance band that fits your skill level (a thicker band will make these easier), grab the bar with an UNDERHAND grip, and pull your forehead towards the bar. 

Keep these relatively SLOW and CONTROLLED. These will help build bicep muscle tone and endurance. 

Really focus on squeezing your biceps as you pull yourself towards the bar.

Resistance Band Headbangers

Push your feet against a wall as shown in the video, place hands somewhere between shoulders and waist at about shoulder width. 

The further down your hands are to your WAIST the harder this movement will be. We are looking for about a 5-8 second hold so place your hands accordingly. 

SQUEEZE the ground with your hands, maintain an ENGAGED core and a neutral spine. Notice my but it slightly up, but my core is engaged and my spine neutral.

90 Degree Hold Against Wall

Grab a pull up bar with thumbs over or under the bar. 

In a controlled fashion, pull your shoulder blades DOWN. Imagine tucking them into your BACK POCKETS while keeping your arms straight. 

If you need extra support try these with a band. 

This will help prepare your back for more intense movements while also keeping it healthy and mobile.

Scapular Pull Ups

Grab a bar about shoulder width apart, with thumbs under the bar. 

While hanging from the bar, the your legs, and attempt to pull the bar down, while engaging your core and lifting your tucked legs UP. 

An active core is KEY here. This is essentially a LAT PULL on a bar, so if you can imagine pushing your lats into your back pockets, while attempting to pull the bar DOWN, it will be easier to bring your tucked legs up.

Rounded Front Lever Pulls

Grab a bar about shoulder width apart, let your shoulders relax and sink. 

Keep your core engaged, notice my somewhat FLAT low back. This happens by intentionally activating your core and tucking your pelvis under your hips.

Tier 1 Calisthenics Session

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