Muscle up workout routine: - Warmup (hanging, scapula shrugs, shoulder swings, etc.) - 5 x 5 reps of high pull ups. (Try muscle up here, go as high as possible) - 5 x 5 weighted pull ups (can do anywhere from 3-7 reps, but keep it relatively low) - 3 x max high pull ups - 3 x max dips - 3 x max hanging leg raises/any other abs excercise Handstand excercises (make sure to warmup wrists ALWAYS) - max handstand holds against the wall - 10 reps of kicking up to the wall and holding ~5 seconds in a row - handstand pushups against the wall -> superset into Pike pushups - max crow/frog pose holds - dips for strength L-sit/V-sit: - Core Compression excercises - Hamstring stretches - Shoulder stability excercises like handstand, dips, planks etc - hanging leg raises and other abs excercises Pistol squat/dragon squat - Cossack squats (these were the best for me, trust me) - bodyweight squats - deep squats - bulgarian split squats Just practising (weighted) pull ups/dips/pushups/squats will also always help with any of these skills, along with stretching
wow...i have pretty much EXACT same situation , started calisthenics 6 month ago and progressed from 7-8 pull ups to 15 as well as a muscle up tho i suck at handstands XD keep it up and you'll get to elite levels man , good luck with your journey
Muscle up workout routine:
- Warmup (hanging, scapula shrugs, shoulder swings, etc.)
- 5 x 5 reps of high pull ups. (Try muscle up here, go as high as possible)
- 5 x 5 weighted pull ups (can do anywhere from 3-7 reps, but keep it relatively low)
- 3 x max high pull ups
- 3 x max dips
- 3 x max hanging leg raises/any other abs excercise
Handstand excercises (make sure to warmup wrists ALWAYS)
- max handstand holds against the wall
- 10 reps of kicking up to the wall and holding ~5 seconds in a row
- handstand pushups against the wall -> superset into Pike pushups
- max crow/frog pose holds
- dips for strength
L-sit/V-sit:
- Core Compression excercises
- Hamstring stretches
- Shoulder stability excercises like handstand, dips, planks etc
- hanging leg raises and other abs excercises
Pistol squat/dragon squat
- Cossack squats (these were the best for me, trust me)
- bodyweight squats
- deep squats
- bulgarian split squats
Just practising (weighted) pull ups/dips/pushups/squats will also always help with any of these skills, along with stretching
thanks
Thanks man, I'm 15 and I've been doing calisthenics for a few months now and this video is very informative! Keep it up.
i love these types of videos, you gave me more strength thanks
wow...i have pretty much EXACT same situation , started calisthenics 6 month ago and progressed from 7-8 pull ups to 15 as well as a muscle up tho i suck at handstands XD keep it up and you'll get to elite levels man , good luck with your journey
Good luck brother
Did you lose any muscle? and did losing the weight help you get stronger?
I think I lost about 5 kilos over the span of these months
Probably gained muscle tbh and definitely gotten stronger
@@LeyendaVinke dang bro that's lit, also what do you think of @achristianstake