Hey, what’s up guys, my name is frank medrano. I’m a vegan athlete, and calisthenics. I practice and I train an extreme calisthenics. I’ve been doing this for about three years and my progression starts from the basics. My progression comes from pushups, pullups, dips, crunches, squats, lunges, sprints.
All the basic fundamentals of bodyweight training is what i do to get me to where i am right now, with more of the hardest stuff of extreme calisthenics. One of the routines you see me doing is Muscleups. Muscleups are pretty much one of the ultimate bodyweight exercises that engages every muscle in your body, from shoulders, your back, your chest, your triceps, your biceps.
I do them in the beginning to get a little warmup. One of the tips that I give out if you can’t do muscleups is: practice doing explosive pullups all the way up to your chest, and do a lot of dips on the parallel bar on the top, from the bottom. Do a lot of those and, eventually, when you get strength enough to do 20 pullups or 3040 dips, then, start shooting up and go for that muscleup.
Other exercises that i do are the dips. Dips are really important to building a lot of strength and mass in your chest and your triceps. It’s very important to use really good form when doing these, you want a complete body control going all the way down and all the way up. You want to come down to a 45 degree angle. So you want to come down with control and you want to come back with control,.
So you want to master this move in order to progress to even harder work. One of the other exercises that I do is the pullup. Basic fundamental and really good exercise to build your back, your biceps and your shoulders. If you want to do it, you want to go all the way up, chin above the bar. You want to have all body control here to fully engage all your muscles in your back, your arms, and your core as well.
You want to go all the way up, and all the way down until your arms lock out. So you want to do this slow, in controlled motion to build up your functional strength. One of the other exercises that I do is the Dragonfly. The Dragonfly is an extreme exercise for core strength. So, what you want to do is to grab the back of the bench, or dumbbells, or whatever you want to use for support.
You want to really grab it and hang on, and you want to keep your body nice and straight all the way, from the very top position to the very bottom position. You want to move slow, in control, to fully engage your lower back and your abs, and your allaround core. So you want to go up, all the way up, and then back down, without touching the ground. The Human Flag is one of the most extreme exercises you could do for bodyweight training. The way you see me do is on the chainlink fence, it’s probably one of the hardest flags you could ever do.
I woudn’t recommend you to just jump right into this one, you want to start in the pole, and what you want to do is: your bottom hand is always in the push and your top hand is always in the pull. So, you want to push and pull at the same time your body is elevated above the ground. So, at the same time, when you’re elevating, you want to keep your core nice and straight, engaging all of your core, your abs, and your lower back, just hanging on tight with your arms. Again, there’s push and there’s pull. Like I said, I don’t recommend you going on the chainlink fence first,.
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