Calisthenics pull day workout back and biceps
Calisthenics pull day workout back and biceps
This session i train calisthenics movements to build strength and muscle in back and biceps
The workout
- High / explosive pullups
- Tuck front lever rows
- Commando pullups
- Inverted rows
- supinated grip inverted rows
5
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Gymnastics rings pull movement workout routine
This session i train pulling movements on the gymnastics rings using my bodyweight only
The Workout
L Sit Pullups
Tuck front lever pullups drop setting into one leg negatives
Archer ring Rows drop setting into ring rows
Ring curls
Ring face pulls
13
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Calisthenics progressions on gymnastics rings - (pulling exercises)
In this video we go through progressions of pulling exercises on the gymnastics rings without the use of any additional equipment.
There are several ways of making calisthenics movements more challenging, in this video I discuss changing the leverage, however you can also change the tempo, explosiveness and add additional resistance.
There are many types of gymnastics rings, I believe the best are wooden with a thicker ring, having a number on the straps is also useful for setup - i have posted some links to good quality rings below.
UK: https://amzn.to/3C2XKAV
USA: https://amzn.to/3VjcUbX
Horizontal pulling progressions
1) Knees bent ring row.
2) Ring row.
3) Archer ring row.
4)Tuck front lever row
Vertical pulling progressions
1) Ring chin-up
2) Neutral grip ring pullups
3) Wide grip ring pullup
4) L-sit ring pullup
5) Archer ring pullup
12
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Lower body loaded mobility training
This session I am slowly getting back into mobility and flexibility training
The session
- Split squats
- Butterfly stretch
- Jefferson curl
- Cossack squats
8
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Pull day hybrid calisthenics training
This session i did a pull day workout primarily focusing on calisthenics movements with some weight lifting exercises for isolation
The Workout
Pullups (warm up set - bodyweight, 10kg, 20kg)
Weighted Pullups 30kg x 3 sets then 20kg, 10kg , 5kg backoff sets
Tuck front lever rows - drop setting into tucked raises 3 sets
Assisted front lever raises 3 sets
Archer ring rows - drop setting into ring rows 3 sets
Barbell bicep curls - drop setting into reverse grip
6
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Gymnastics Rings progressive upper body training
This is the first session back of 2023 after having a week and a half of rest; i decided to ease my body back into the training by going through some progressive sets of basic exercises.
The workout -
each exercise I performed one set
Vertical pulling
- Ring chinups.
- Ring neutral grip pullups.
- Ring wide grip pullups.
- Archer ring pullups.
Vertical pushing
- Ring top holds.
- Wide ring top holds.
- Ring dips
- Bulgarian ring dips
Horizontal pulling
- Knees bent rows
- Ring rows
- Archer ring rows
Horizontal pushing
- Knees bent pushups
- Ring pushups
- Archer ring pushups
- Lean forward ring pushups
9
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Calisthenics - Chest shoulders and triceps training on P Bars
This session i train calisthenics movements in order to strengthen the chest, shoulders and triceps
The Workout
Hip raises (warmup)
Tuck planche pushups 4 sets
Dips - Weighted - drop sets - 3 sets
Pike pushups 3 sets variation drop setting
decline pushups (Weighted Drop setting to bodyweight) 3 sets
Triceps Extensions - Drop setting to lower p bar when form breaks down 3 sets
#calisthenics #weightedcalisthenics #homeworkout #pbars
6
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Calisthenics Push Day Training on Gymnastics Rings
Calisthenics Push Day Training on Gymnastics Rings to build chest triceps and shoulders
The Workout
Weighted Ring Dips
RIng Pike Pushups
Ring Decline Pushups
Ring Tricep Extensions
Ring Flys
#pushday #calisthenics #weightedcalisthenics
16
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Pull workout Hybrid Training Calisthenics and weights
This session I did a pull workout using calisthenics and weightlifting movements to develop the back and bicep muscles
The Workout
Explosive Pullups
Weighted Chinup
Bent over Rows
Pelican Curls
Barbell Curls
#calisthenics #weightedcalisthenics #hybridtraining
2
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Leg Day Training - with core work on the side
Getting back into training legs with some core work on the side
The Workout
- Back squat
- Hanging leg raises
- Lunge walks
- Suitcase deadlifts
- Calf raises
6
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Hybrid Training Pull Day Workout Highlights
Highlights of a pull workout using calisthenics and weight lifting
7
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