Exercise Journal: 24.06.2014


Start Bodyweight Dynamic Warmup: 00:10:00
– Half-kneeling Hip Flexor Stretch: 30secs each side. (See http://youtu.be/Hmec1bQBQOE)
– Thoracic Spine Mobility: 10 each side. (See http://youtu.be/8WQsQRoeZxs)
– Glute Bridges: 10-20 total. (See http://youtu.be/DvQXREKFfpY)
– Deadbugs: 5-10 each side. (See http://youtu.be/rbemelnkHag)
– Hip Mobility: 10-15 total. (See http://youtu.be/U1jC1sWTUFc)
– Shoulder Mobility: Follow the guidelines in the video. (See http://youtu.be/Qt4RNqK35hc)

Pull-Up Progression
– 3 X 12 reps | pull-ups

Handstand Push-Up Progression
– 3 x 12 reps | wall bent waist handstand diamond push ups

Leg Raise Progression
– 3 x 8 reps | hanging straight leg v-raises

Dip Progression
– 3 x 12 reps | dips

Horizontal Pull Progression
– 3 x 10 reps | tuck knees, front lever rows

Plank Progression
– 00:01:00 | RKC planks. See http://youtu.be/6TKktamzq4o

Stretching: 00:10:00
– See stretching routine @ http://www.startbodyweight.com/p/simple-static-stretching-routine.html

Didn’t quite get the 12 leg raises. My arms were spent by then. I really want to work on my form on diamond handstand push ups and the lever rows. Even the pull ups. I would like to be able to do full extension pull ups.


1 Comment

Filed under bodyweight, exercise, gymnastics, pullups, pushups, workout

One response to “Exercise Journal: 24.06.2014

  1. Pingback: Exercise Progression | Exercise.Food.Poo.

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