THE LBM BLUEPRINT
Unlock Your True Potential With The Training & Lifestyle of LittleBeastM
www.littlebeastm.com
LittleBeastM & Metin Dabak do not permit the unauthorised distribution, collection, sale, auction, trade or assignment of its PDF books for any reason. © 2015 LittleBeastM - Metin Dabak
[email protected] • http://www.littlebeastm.com First Edition
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold on the understanding that the publisher is not engaged in rendering professional services or medical advice. If professional advice or other expert medical assistance is required, the services of a competent professional should be sought.
Contents Introduction
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Breathing and Meditations
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Maximum Force & Activation
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Deload Cycle
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Recovery and Performance
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The Schedule
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Why Meditate?
15
Tempo
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Mindset and Being Mindful
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Phase 1
52
Lifting and Bodyweight Training 19
Phase 2
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Don’t Just Train
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Phase 3
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What Not Do Do
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Thank You
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Mobility and Flexibility
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Program Overview
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Exercises
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The Scapula
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Warm-Up and Preparation
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Prehab / After Warm-Up
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Flexibility and Mobility
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Bent Arm Strength Exercises
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Straight Arm Strength Exercises 40 Lower Body Exercises
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Make the most of your time while covering all aspects of building that healthy body and mind.
Introduction In this book you will learn how to build a well rounded body and mind, by using different styles of training and tools. With this program you will learn how to combine both Calisthenics and Weight training together to build a bulletproof body that not only looks good, but also functions very well in all aspects of training. You will not only build balanced functional lean muscle, but joints, tendons and ligaments will also be prepared for the demands of training. In this program different styles of mobility and flexibility training are carried out, each style has a purpose and it can be done by anyone. Learn how to program properly so you can make the most of your time while covering all aspects of building that healthy body and mind. Think of the LBM BLUEPRINT in a more general way, where all things are covered and carried out with the best tools and styles in the eyes of LittleBeastM. From Calisthenics, Ring Training, Barbell and Dumbell Training, Joint Prep, Loaded Stretching, Dynamic Stretching, Mobility Flow, Breathing Techniques, Meditation and more!
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LittleBeastM With hard work and good programming results come fast! LittleBeastM is Metin Dabak, a personal trainer, athlete and weighted calisthenics expert based in Rotterdam, The Netherlands. With many years of experience training himself and others, Metin offers valuable information on weighted calisthenics, bodyweight training, body composition, movement, nutrition and more! http://www.littlebeastm.com
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You Want To Generate Maximum Force On Every Repetition
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Maximum Force and Activation I put these two together because it’s pretty impossible to generate maximum force without the proper activation. You want to generate maximum force to complete each repetition by moving as fast and explosive as possible. You must also try to create as much force as possible into the movement or the object. You see people forget what muscle groups they use when training, it’s important to know which muscle you are training and how to activate it correctly in order to have the best result. Bodybuilders, for example, are talking about the mind-body connection, they do this to contract the muscle harder, control the weight and feel what they are doing, instead of throwing the weights up. This leads to a much better result in size but also strength. Let’s take a pullup for example. When hanging from the bar you must think, “OK, I am going to pull as hard and fast as I can with control, trying to generate as much force possible, by activating the grip, by squeezing the bar as hard as I can, by retract-
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ing the scapula exactly at the same time as I start pulling up and hanging in the right ‘line’ where I can generate the most force.” This approach will take a lot of time and practice before you get the hang of it, but you will see it will improve each workout and you will learn the right technique. Remember, always be mindful of each and every rep! Activation is not just for speed, strength or power, it’s very important in all aspects of training. Without the proper activation there is no way you can have a solid handstand or a front lever. Without proper activation it’s very hard to condition the muscle you are trying to train. Proper activation is the key to everything. Never forget this! Always think about it with everything you do!
Recovery and Performance Without proper recovery you will never achieve optimal performance. In general it’s important to try to keep your stress levels down and keep a positive mind. Below I will list factors that will help you. Remember if these factors are not followed correctly and with dedication, recovery and performance will suffer.
S LEEP Number 1 and most important of all is sleep. Without a good nights rest your body and mind will not function properly. Hormones get out of balance, cells wont work properly, inflammation, fatigue and stress elevate, digestion problems occur and more. Without sufficient sleep recovery and performance will suffer dramatically. To be optimal you should get around 10 hours of sleep, getting into bed at 10.00 PM and not sleeping later than 11.00 AM. Make sure the room you sleep in is very dark without any electronic devices on. This will create a much deeper sleep as light and electric make constant contact with the brain and the nervous system, making it hard to fully rest.
NUTRITION
SUPPLEMENTS
Working on your nutrition will have a major role in recovery and performance. A healthy diet with real and natural foods will keep you healthy, but also make you function properly.
Supplements take recovery and performance that little bit further and using supplements for pre, intra (during) and post workout are especially beneficial.
I don’t believe in counting calories or macros. As humans we are supposed to know what to eat and when.
Let’s also not forget the nutritional deficiencies we face today, and the importance of supplementing with certain minerals, vitamins and fats to bring everything back into an optimal that balance.
It’s very simple; eat only high nutrition natural foods without them being processed in any way and organic as possible. Eat when you are hungry or can use the fuel, for example pre and post workout, and stay very well hydrated with water.
On the following pages I will outline the supplements you need.
For more details on my preferred nutrition approach I recommend my book The LBM Diet. http://littlebeastm.com/10-thelbm-diet
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Zinc / Oyster Extract Oyster extract has the highest source of zinc, with 59 trace minerals, 12 vitamins, 19 amino acids, and even omega 3 fats. My recommended brand is Oystermax. Make sure you use a formulation that is all natural and from clean waters. I suggest about 4-6mg of zinc a day from oyster extract and if you can’t find an oyster Eetract the next best thing is to take a chelated zinc supplement.
Cod Liver Oil I believe cod liver oil is one of the best things you can take for your health. Cod liver oil has natural vitamin A, D3, omega 3, 4, 6, 7, 9 and 11. I recommend a raw virgin source and my recommended brand is Rosita Real Foods. I suggest taking 1-2 teaspoons a day.
Whey Protein Make sure any whey protein you buy is an isolate and if possible cold-filtered. If you choose a whey protein with flavour make sure it’s from a natural source without any additives. I suggest to take whey protein post workout only. If you don’t have access to food or miss a meal, make sure to take whey protein with a fat source so it wont disrupt your insulin and blood sugar. I recommend about 40-60 grams of whey protein post-workout.
Collagen Hydrolysate Gelatine is very essential and is another builder for the bones, skin, connective tissue, eyes, hair, nails, tendons, joints, etc. These days we just don’t eat enough of it and the only way to get enough gelatine is to make bone broth that you can eat twice a day. However, making and eating bone broth is often hard and time consuming for most people, so I use great lakes gelatin powder. I take two tablespoons in the morning, sometimes two tablespoons pre / post-workout and two tablespoons before bed.
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Creatine Monohydrate I see big strength gains with my clients who supplement with creatine. I suggest 5 grams pre-workout and 5 grams post-workout.
Magnesium Many people suffer from a magnesium deficiency without even knowing. Magnesium is so important for many functions of the body; you will sleep better, be less fatigued, decrease stress, improve brain cognition and get leaner when magnesium levels in the body are optimal. Magnesium plays a role in protein synthesis, cardiovascular health, immune function, blood sugar management and much more. Magnesium is especially important for athletes, as we use up more of the mineral due to the demands of training. Some magnesium supplements can cause digestive problems and are not absorbed well so I only recommend magnesium glycinate, lysinate, fumarate, taurate and orotate. I like a magnesium complex which combines all of these forms in one. Take multiple magnesium doses divided over the day, using it post workout and with your last two meals of the day. This is also a reason why we sometimes do mobility and flexibility work as a 2nd session later on in the day, as magnesium relaxes the nervous system and the muscles, thereby making it easier to achieve new ranges.
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High Glycemic Carbs High glycemic carbohydrates are quickly and easily digested sugars, however they should only be used by those who are already lean and want to optimize muscle growth and recovery. Taking in fast carbohydrates post-workout will spike insulin, replenish glycogen storage in the muscle and make other nutrients absorb better and faster. I suggest a mix of Dextrose and Cyclic-Dextrin only post-workout with a ratio of 2.0 / 2.5 to 1.0 of Whey Protein. So when you take in 50 grams of whey you will take in 100 / 125 grams of fast-acting carbohydrates. Remember that this is only for those who are lean already. If used when you are not lean you can gain fat at a much faster rate.
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When you are truly in a meditative state you are in the present moment
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Why Meditate? Meditation and breathing exercises are essential to fully relax, create lower stress and optimize recovery. When you are truly in a meditative state you are in the present moment, now. And because of this there will be no crazy thoughts and worries flowing through your mind all the time, and the mind and body can start its healing processes and receive energy from the universe. Only when you are in the present are you open to true healing. Meditation has many health benefits, such as lower cortisol levels (the stress hormone), lower blood pressure, restful and deep sleep.
Later in this book the meditation and breathing exercises that I personally do will be fully explained and shown. As a total athlete we must always focus on mastering the basics, but always strive to research and explore your training more as you improve to find true understanding in it. Again, this is one of the most important keys in truly finding balance in training and life.
But what is also important is with meditation you can find greater self-understanding, increased intuitive powers, improved concentration and of course, all of this will help you achieve your goals. I am trying to keep it concise but don’t underestimate the powers of meditation. Meditation has been used since the beginning of time and it has been a tradition for many people. Research a bit yourself and take the time to truly understand it. By using breathing exercises that I have learned, I find it very helpful to get into a meditative state. Breathing exercises have many health benefits, but mainly I use it to focus, relax, be in the present and recover.
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Mindset Without the right mindset before, during and after your workout or through your daily life you will not be the greatest you can be or achieve the goals you desire. Your mind is one of the strongest tools you can use in order to perform better and accomplish what you want in your life. Feel danger. Feel that you must give absolutely everything today. You don’t know what failure means. you wont stop until you complete it. Right before you move into an exercise you will take a deep breath and look at the object you will use. Get in a zone where all you can see is that object. The rest is all darkness, it doesn’t matter.
I will tell you how to boost your mind to achieve the impossible. First you have to focus and tell yourself that nothing is impossible. Nothing! There is no limit! If you believe in it and hold on to it then you will do it! Never let other people get into your mind and beliefs. You are your mind and it is the most powerful tool there is. Use it to its full potential. Demand the impossible. Get obsessed with it! There is not a day or night where you will not think about your goals or the training you will do tomorrow. At night in bed you will dream and think about the great workout you will have tomorrow and what goals you will achieve on that day. When you wake up all you think about is your goals and the hard work you will put in. While you start your warm-up your mind is very positive and strong. You think about the exercises you will do. You imagine yourself already performing the exercises with ease and perfect form. It’s literally a war. A battle you are preparing for. Life or death. Either the exercise wins or you do. You achieve the goals or you don’t.
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You put the reps into your mind and see yourself performing it in front of you. You say to yourself “THIS IS IT”. I complete the set or I die. While performing the movement you feel absolute joy, satisfaction and glory. With each rep you are limitless, you give everything. You finish your first set and feel true freedom, telling yourself to focus all over again. Never get distracted when you want to achieve something. For example, at night before bed do not read social media, watch TV or play a game. This will distract your mind from your strong beliefs and goals. Rather see the goals in front of you. Watch a video about them, research it, get totally obsessed with it. See yourself completing them. Don’t waste your time on useless things that absolutely do nothing but distract you from what means everything to you. If you really want it, you’d better act like it and have a very strong powerful mind!
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If you really want it, you’d better act like it!
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Being Mindful Being mindful is another great tool that many just don’t use or know about. Be conscious always, not just in your training, but also in your daily life. For example, some basics: Know what foods you put into your body. Is this processed crap doing any good for my body? Or can I eat a healthy meal with high nutrition that will nourish my body. Am I going to sit all night in front of my TV, sitting in the same position getting all tight and staying up late? Or will I do some deep breathing, meditation, stretching and get to bed early. If you truly want something be mindful about it. The body and mind can work with you, or it can go against you. Respect it. Now for the best part: being mindful in training. When you are performing an exercise try to be very conscious about it. Feel what you are doing, activate the right muscles, try to get into the proper line, create the right tension and force, etc. When something is not going well for that exercise try to think or see what you could do better, and try to be your own coach. A great way to do this is of course staying very connected with your mind and body. But you can also video yourself and watch what you are doing wrong after each set. And then try to improve and fix it.
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You Want To Stay Connected With Your Mind and Body
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Weight Lifting & Bodyweight Training By combining both open and closed chain exercises you will make sure that all weaknesses will be addressed in different ways and angles, so those weaknesses one day will develop to true balance in the body. Think here about the shoulders, forearms, triceps, back and bicep areas. Different lifts will be programmed in a way that will balance and shock the body and can be found in each phase.
True balance is what we all strive for. When making use of lifts and bodyweight movements you progress and condition in all areas much faster. Handstand Push-ups have the same motion through space as Military Presses, but both stimulate the body in a different way, so combining both makes sure the overhead pressing movement and the muscles involved in it are maximized. The lifts you will find in this program are mostly lifts that will attack common weaknesses in a general approach. For example, overhead pressing, rowing, deadlifts and squats. The vertical pushing movements are much better developed through heavy and complex bodyweight movements. Still don’t worry, bench press variations will be found in one of the blueprint programs. The body will also be conditioned, prepared and brought back into balance with the use of lighter weights and movements.
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Don’t Just Train - Make It A Lifestyle Once you are used to training and have built a good base, then you should do more than just the training sessions alone. By adding forms of training / exercise through small steps into your daily life it one day becomes a habit, it becomes normal. Remember everything you do more the better you get at it, as everything will adapt. Adding certain exercises throughout your daily life will make a huge difference in training and health. Pick an exercise that you are weak at or needs to improve and perform it daily. For example. do a 5 minute hanging routine in the morning. Starting with the hangs you can do pretty good, and once you adapt it becomes easy. You then move onto harder progressions. Just 5 minutes in the morning will make a huge difference! Things you can do more of for example: When you walk your dog take a run or do some breathing exercises. Meditate at night, sit in a squat as much as possible while you are waiting, watching TV or eating. Perform some mobility sequences before lunch, etc. You can also add things that increase your mental strength, such as taking cold showers. Cold showers have many benefits, but taking a cold shower in the morning, after training or even after a hard day will create a lot of mental strength that will get you through training and daily challenges much easier. Remember that the mind is very powerful. I have not taken a hot shower for half a year or so. JUST DO IT! It’s important to create your own healthy habits. Keep on feeling, listening to your body and mind. With daily repetition you’ll soon realise you’ve put in 4-5 hours for your body and mind instead of 2! Even on rest days this becomes normal for you, a habit. Make good use of this and always try to use it in a healthy progressive manner.
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What Not To Do In life we all get brainwashed, confused and taken away by negative energy that can come from the media, friends or even family. It’s important to know what means everything to you, what your purpose and destiny is, holding on and doing everything for it as much you can. Many lose this and get taken away slowly, drifting further and further away by so called friends that just want to party, drink and smoke. These friends will say that you are crazy, stupid. But you must know that these kind of people will never achieve something in life that’s important to them. They might get some money and a nice car, but they will never follow their heart and achieve their destiny. Don’t get brainwashed by people telling you what is important in this world, that you must make money, you have to follow the path that’s already written for you. Go to school, go to work, buy a car, buy a house, and die. Oh yeah, and do some nice things in your free time like going out and drinking alcohol. WELL F*CK THAT! Your life is worth more than that. You only have one life to live so live everyday like your last. Follow your heart, achieve what you want! Money is a tool that you can use in investing for what is important. You know a lot of people will say that a nice car, new clothes, etc. is important. But of course it’s not at all. You just need the basics for living. You should invest into yourself and what is important. Spend your money on good food, supplements, training quipment, knowledge, books, lectures, seminars, etc. Just like you did when you bought this book you’re investing in yourself and I truly hope it
is worth every penny. Use it wisely. I have faced this negative energy. When all I did was what I truly loved my friends and even family would try to bring me down. They’d say that I was crazy and dumb, you should go do something else, get a fulltime job, go out with some friends, go do something nice. I always knew that training is what I wanted to do, so I just ignored them and kept on moving on through these obstacles. Don’t get me wrong; loved ones, family and friends are very important to have in your life, they just don’t have the understanding of what you are or what you do. Don’t let their actions and words drag you away from what you want to achieve. Keep the true people close and one day they will also understand. Of course there have been very bad days where I just wanted to give up. Remember that I got a very bad injury where I tore my bicep tendon. I was at my absolute best at that time and after that I was just destroyed. There was no purpose anymore. People telling me to do something else, move on, etc. But I kept strong and pushed forward. Remember the road to your true destiny will have a lot of setbacks and days where you just don’t want to live anymore. This is just all a test from the universe, and you must show that you truly want it. And one day you will get it. IF YOU TRULY LOVE SOMETHING, ONE DAY IT BECOMES YOU.
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Mobility and Flexibility Mobility and flexibility are a very important form of exercise in training and very underestimated by many. The benefits are endless and still trainers and athletes don’t pay much attention to it. With mobility and flexibility the body can reach new and further ranges. It increases the range of motion but translates to better strength, muscle development and complex movements. It keeps the body healthy so it plays a very important role in longevity in life but also in training. Once you have entered a new range you can strengthen and develop those new areas and it’s possible to create even more complex movements. Of course it also improves performance a lot as it’s much easier to move now or to move a weight from point A to B. So keep this in mind, as your mobility and flexibility improves so will your overall performance. I understand why many wont train it as much, because many wont know or have the time to put this into their training. I have faced this problem, but if you want something there will always be a solution.
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You can find some basic mobility exercises in the warm-up and preparation section and I have found that with good exercise choices not much volume or time is needed in order to create amazing flexibility and mobility. We will have some sessions where we will train this separately but mostly we will do this before and between our strength sets, in order to save time and have active rest. Remember that mobility and flexibility will be programmed first with the basic / door opening exercises and there will be more progressions introduced in later versions of this book. We perform different kinds of flexibility and mobility training, in order to deliver the most benefit with the fastest, safest process.
The kinds we use are passive, active, dynamic, flow and loaded stretching, and on some exercises we will combine it all together. For example, on some exercises you hold a position longer to release tension. Passive is when you hold the actual stretch either in the deepest range of motion or in a smaller range. You will find this often in the exercises because it’s needed to open, strengthen and adapt.
Active stretching you are actually moving parts of the body through or to ranges of motion, that will not just stretch, but also prepare, strengthen and activate. This is again great for active exercises where you will use the same movements / parts of the body in training, and thus allowing for betting performance.
Dynamic is when you move from one point to the other, so actually you are performing repetitions. This is great to teach you how to move and activate, but it’s also helpful to strengthen and create deeper ranges of motion especially with weight. Flow makes it more fun and is great to warm up and make the most of your time. It can be done anytime you want. With flow you move from one movement, pose or motion to the next. I’ve created some basic door opening sequences that are easy to learn and then later as you improve you can create and develop new flows. You’ll find it just happens when you start playing and be a little creative. With this you want to get into a deeper range of motion each rep, pose or movement. Loaded stretching we use both passive and dynamic stretching, and once there is enough range of motion you can add weight to the stretch. This creates more pressure so it’s easier to move to a bigger range of motion but it’s also very good to strengthen and prepare. Also loaded stretching helps in movements where you have to actually perform the motion in training. It’s very important to take your time on this and not rush increasing the weights. Remember that in stretching positions your body is in a very vulnerable state, so it’s important to increase the weight by very small increments. Because the body is so vulnerable in some of these positions you prepare it very well with loaded stretches.
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Program Overview The first program in this book is called version 1. The program consists of 3 phases and each phase is a duration of 1 month. Therefore a total of 3 months.
Everyone must start with version 1 as it’s the most straightforward of them all, but it’s very important because we are trying to build a healthy body that is well prepared in all ranges, so don’t just rush through it. Be very serious and mindful. In version 1 we will start with the basics and the main movements and exercises that build, prepare and mobilize the body. There might be a chance that some exercises will be pretty easy for you, like some of the mobility and flexibility work, but it’s important to follow it how it’s written so the body becomes very well adapted. In the future you’ll be able to find more programs of The LBM Blueprint without all the background information. Just the program and exercise explanation and each version will be a follow up from the program before, so it will be progressive and harder each time So one day you will achieve amazing feats and be a very well rounded person and athlete.
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EXERCISES The following pages will break down all the movements and exercises that are contained in the program phases. Descriptions and videos are included every step of the way, so be sure to take the time and read the execution points, tips, cues, etc. and watch the videos as many times as needed.
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The Scapula and How To Use It Proper activation and placement of the scapula is absolutely crucial for safety but also for much better performance in all aspects of training. For example not many people know that you have to retract and depress the scapula in a front lever. Or elevate the scapula in a handstand hold. Below we will work through all the movements of the scapula, how to use them, what it means, and some examples in certain exercises. Don’t worry about the complexities of it all as in the program I will let you know exactly how to place the scapula in each exercise. Elevation is moving the shoulders up, think about covering your ears with your shoulders. When to use it example: Handstand. Retraction is moving the shoulders back and together. When to use it example: Pull-ups. Depression is moving the shoulders down, think
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about strongly moving the shoulders to the pockets of your jeans. When to use it: Front support on rings. Protraction is moving the shoulders in front, think about reaching your arms as far as you can in front. - When to use it: Planche. There are also exercises where you have to activate the scapula in more positions than just one, here are examples. Overhead Squats: Scapula must be Elevated and Retracted at the same time. Front Lever: Scapula must be Retracted and Depressed at the same time. Planche: Scapula must be Protracted and Depressed at the same time.
Scapula Drills Here are some exercises you can do in order to master the movement of the scapula and to get it stronger. These drills will be found in the program, but in order to get better do them often. Perform and practice these whenever you like!
LEVEL 1 http://youtu.be/QNNRH_nfEIo
LEVEL 2 http://youtu.be/QNNRH_nfEIo
Elevation
Depression
Level 1: 10 reps x 3 sets. Level 2a: 10 reps + 3 sec hold each rep when fully elevated x 3 sets. Level 2b: Static hold when fully elevated 10-30 seconds x 3 sets.
Level 1: 10 reps x 3 sets. Level 2a: 4 to 6 reps + 3 sec hold each rep when fully retracted x 3 sets. Level 2b: Static hold when fully depressed 10-30 seconds x 3 sets.
Retraction
Protraction
Level 1: 10 reps x 3 sets. Level 2a: 4 to 6 reps + 3 sec hold each rep when fully retracted x 3 sets. Level 2b: Static hold when fully retracted 10-30 seconds x 3 sets.
Level 1: 10 reps x 3 sets Level 2a: 10 reps + 3 sec hold each rep when fully protracted x 3 sets. Level 2b: Static hold when fully protracted 10-30 seconds x 3 sets.
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Warm-Up and Preparation This warm-up covers the whole body and prepares it from all ranges so you will perform better and have less chance of getting injured. It’s very important to always do your warm-ups before training, the chance of getting injured is just so much lower and the benefits of doing it is only for the better. Never miss your warm-up!
Exercise 2 – Same thing as Exercise 1 just move the band in front to the chest. 10-12 reps.
https://www.youtube.com/watch?v=03pEEoA0knk
Exercise 3 – Put your straight arms in front of the body at shoulder height, move the arms to the side while strongly retracting the scapula at the same time. Each rep is finished when the band touches the chest. Keep control. 10-12 reps.
Perform each exercise until you feel a nice burn/ opening in the area you are working, it’s important to not rush through this, feel what you are doing, move in the biggest ranges possible.
Exercise 4 – With straight arms perform shoulder dislocations moving the band all around, try to keep the scapula retracted and together. Stand straight and lock your hips. Try not to arch. 10-12 reps.
2. Band Door Routine
Exercise 5 – Same as exercise 3 just get into a deadlift position with your back straight and hips back. Move the band to your chest while retracting strongly.
1. Joint Warm-Up and Blood Flow
https://www.youtube.com/watch?v=F_krpDpRNOY This routine is made to prepare all the muscle, connective tissue and joints that you are going to use in training. Perform each exercise for 10-15 reps and keep moving from one movement to the other. Try to really activate each muscle on each rep, search that mind muscle connection so your central nervous system (CNS) is fired up and connected properly with the body movements. 3. Band Routine https://www.youtube.com/watch?v=zmGR2N75gug This warm up is great to keep the scapula and shoulder healthy and mobile, it also activates their range of motion and stability. It’s important to activate on each rep and keep the arms straight. Try to move the band with the scapula not with the arms. Use a band where you can do 10-12 reps. The band must be not too hard of course. But as it gets too easy increase to a heavier band with more resistance. Exercise 1 – From an overhead position with your arms straight move the arms down to the side with the band behind the neck while depressing the scapula. 10-12 reps.
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4. Lower Back Warm-Up http://youtu.be/a5s7bYkDtkw This is a great warm up for the lower back. You’ll feel much better after this routine because it also fires up the CNS. Try to keep the arms and legs straight and off of the ground. You will perform a total of 50 reps with a 10 second hold on the last exercise. 1st exercise you will perform 20 reps, 2nd 10 reps, 3rd 10 reps, 4th 10 reps + 10 sec hold. 5. Wrist Warm-Up http://youtu.be/R8qtds20DA4 Very important to stay injury free and prepare the wrists for heavy loads from different angles. I am showing here the beginner variation, once you get stronger and there is no pain, you can put more weight on the wrists by shifting more weight on the hands or getting onto your feet.
It’s very important to feel no pain, know your limits, don’t overstretch and put too much pressure too fast. Perform 10 reps on each exersice and hold the stretches for about 10 seconds. 6. Scapula Activation https://www.youtube.com/watch?v=QNNRH_nfEIo With this warm up you activate and hit the scapula in all directions so it will be ready to move into the certain positions under more pressure, you will also perform much better. 7. Hip Warm-Up https://www.youtube.com/watch?v=MChl2Ko_BrU Perform with slightly bent legs and move into the biggest ranges possible on each rep, try to open it up a little bit more on each rep, feeling the tightness in certain areas and opening up. Perform 10 reps per exercise, keep control. 8. Squat / Mobility Warm-Up https://www.youtube.com/watch?v=rSWmYTXbv4I This routine is only performed before mobility and lower body work. You can perform this anytime of the day of course to stay open and increase your mobility faster. You’re going to perform this routine purely on feeling. You want to increase range of motion as much as possible without any pain, so the number of reps will depend on that. Each rep should be a little bit further, no pain though! Know what you are doing, chest up, hips active and open, back straight, flat feet. I suggest doing this routine barefoot so you will increase flexibility and mobility faster. Enjoy!
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Prehab / After Warm-Up Knee Rotations
One Arm Retractions
Stand with your feet hip width apart, keep your feet flat on the floor throughout the movement, bend the legs a little and start making controlled rotations with your knees, try to make as big rotations as possible,
Hang from a bar or the rings with one arm in a dead hang, grip hard and now retract the scapula fully, and try to point your elbow to the front. If you cant fully retract yet with one arm, then you can assist with the other arm with a resistance band, lower ring, finger, etc.
touching them against each other, getting over your knees and out to the side as much as possible. Perform the rotations both ways, this will slowly get them stronger but most importantly warm! Overhead Squats Take the bar with a wide grip overhead, fully elevate and retract the scapula, keep the arms straight and keep tension, stand in your squat position, feet a little bit out, feel the hips, point your chest up and forward and keep tension throughout the spine, slowly start moving down while keeping all these points active, hit the full range motion and push back up with control. If you are not strong enough yet perform this with a broomstick or an empty barbell, slowly increase the weight, for now this is just a prep exercise. Dorsiflexion on Band Stretch Loop the band around your ankle, move as much forward as possible, stand in a split squat position with your feet flat on the floor, perform a split squat but now let your knee travel as much forward while keeping your feet flat on the floor, perform a full range squat. Once it gets easy and your flexibility improves perform this with the working foot on an elevation! Hip Flexor Activation Loop the band around your ankle, move as much forward on your knees and hand until there is enough tension on the band to give you resistance, keep your back straight and move your knee to your chest in a controlled manner, perform slow movements and feel the hips get activated.
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Laying Shoulder Dislocations Find a width that’s comfortable, keep your arms straight and rotate the bar around you while retracting the scapula as hard as you can. It’s important to keep the arms straight and keep control throughout the whole movement. If it feels too easy, move the hands slightly closer together. Standing Shoulder Dislocations Find a width that’s comfortable, keep your arms straight at all times, and rotate the bar around you while retracting the shoulders as hard as you can. Try to keep a straight back and hips extended, keep control and don’t push it too far. It should not be a struggle to complete the rotation. Be wise. Once it gets easy start adding weight and move the hands closer together. Scapula Retractions Hang from the bar in a dead hang with a shoulder width grip and straight arms, arch the back slightly, tense the glutes and point your chest forward and up, retract the scapula fully hold for time and come back to a dead hang and repeat for given reps. Scapula Protractions Get in a push-up position with your arms straight and a hollow body, first fully retract the shoulders and then fully protract the shoulders (scapula). Keep the arms straight and try to make as big movements as possible. Try to really focus and feel the shoulders move! When it gets too easy you can add a resistance band around you.
Retraction + Depression Hang
der and bicep area.
Hang from a bar in a dead hang with shoulder width grip and straight arms, arch the back slightly, point your chest up and forward, tension the glutes and first retract fully then pull back by arching the spine fully and raising up by depressing the shoulders with control. In the top position try to focus on retracting and depressing hard, keep an arched back! Hold for time and repeat.
Now slowly move to a L-sit position and try to keep your legs straight while pushing your butt from the floor.
Shoulder Flexion Stick Lay with your rhomboids on an elevation so as you lay your shoulders can move freely behind you. Straighten the arms with the stick and slowly move down until you feel a nice stretch, start breathing in deeply and as you breath out you try to move the stick further down. Keep the arms straight at all times. There should never be pain! As it gets easier you can add more weight but take slow steps of 2-3kg. Shoulder Bench Opener Place your hands shoulder width apart on a bench or an object of the same height, keep the arms straight, look a bit forward, point the hips back and extend the back, slowly move your chest to the floor while keeping tension on the arms. Hold the stretch in the deepest position possible for time. Know your limits, there should never be pain. Manna to Active L-Sit Place your hands next to your shoulders, with your hands pointed a little bit to the side. Place your legs in front on the ground so you can fully extend the hips, push hard into the floor and keep tension throughout the body. Point your hips and chest up. In order to get the biggest range of motion try retracting the scapula (pushing your shoulders together) so there will be a bigger opening for the chest. You will feel a nice stretch around the shoul-
The point is to try to push the body as high as possible from the ground while keeping the legs on the ground, try to bring your chest to your knees! Elevated L-sit Get Throughs Sit on the floor with a straight back and straight legs, tension the legs and point your toes. Now use a little momentum and push into the object with straight arms to make your transition with straight legs to a standing position. Try to keep your chest close to your legs throughout the movement. Once it gets easy lower the elevation until you can do it on the floor. This might seem impossible at first but you will see progress with each training. Planche Lean To Back Bend Place your hands on the floor and turn them a little bit to the side. Push hard into the floor with straight arms and protract and depress the scapula. Start leaning with straight arms as much forward by first moving the shoulders. Try to keep a hollow body position at all times and bring tension throughout the whole body. Hold it for a while and then with straight arms enter into a back bend. Point your hips to the ground, arch the back, tension the glutes and extend the body up by bringing your chest and chin up to the sky. Take a couple of breaths and return to the planche lean. Planche Lean To Press Position Place yourself in a planche position, hollow body, straight arms, hands turned a little bit to the side, fully protracted and depressed shoulders.
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Start leaning forward as much possible with straight arms, now bring the toes close to your body, by pressing all the weight into your hands and piking the body so the hips will come above the shoulders. Keep tension and hold the position for a few seconds and repeat with control. This prepares the body nicely, but also will develop some patterns for future movements. One Arm Cuban Rotations Sit in position so your elbow is at shoulder height, keep a straight back and keep your chest up, retract and depress the scapula, keep pushing the elbow back and at shoulder height during the whole movement, keep control! One Arm Trap Raises Get into a row position with your back straight, retract the shoulder first and then raise the weight in front of you by keeping a neutral arm position, hold on top for a second and repeat for reps. On each rep retract first before raising! Side Raises Keep a neutral spine, chest up and raise the weight to shoulder level with straight arms, keep control throughout the movement and repeat for reps. Rear Delt Flys Lay on an incline bench so your arms can hang down completely, or stand in a romanian deadlift position with your back straight, retract the scapula and raise the weight to the side, with straight arms. Hold for time on top and repeat. Leg Lifts Sit on the floor, keep your legs straight, tension them and point your toes, push your fingers into the floor and try to raise your straight legs of the floor high as possible, keep control and perform for
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The LBM Blueprint
reps. Leg Lift to Round Back Perform the leg lift, hold for time and then with straight legs you transition to a round back position, try to move the legs as far back as possible so you feel a big stretch over the spine, hold for time come back slowly and return to the leg lift position, repeat fore reps.
You will perform better and have less chance of getting injured.
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Flexibility and Mobility Exercises Mobility Sequence
Horse Stance
In these 3 videos, you see me perform different kinds of mobility drills in maybe some ranges you cannot complete yet, but thats OK, just move to the ranges you can do at that time, it will improve fast with this program.
Stand in a wide split position with your knees and toes pointed out to the side, keep a neutral spine, chin up, and rotate the hips back. Now slowly squat down while keeping the knees out to the deepest range, hold it or perform for more reps. Each rep should be a little bit deeper, to make it harder add longer holds per rep or add weight.
It’s important to study this video and try to create your own names for each exercise so it’s easier to remember, for example a cossack squat you can name as side to side squat. Put on some music and enjoy the movements of your body, try to play and find newer ranges with the movements. Hip-Ups Sit with your feet against each other with your hips active and knees pointed out to the sides, push the hips back and try to keep a neutral spine with your chest up, place the weights on your knees and start making small movements up and down. Try to move to a bigger range each rep, hold the stretch in the deepest position after your last rep for time given. Hip Rotations Sit on the ground with your legs spread out as much possible, tension them and point your toes, push with your fingers into the ground and raise your straight legs up high as possible. Start making small rotations to one side and then to the other. This exercise can be very uncomfortable in the beginning but this will slowly disappear with time. Side Split Point your feet slightly out, keep the legs straight and keep your chest up, slowly start moving down to a bigger range while keeping the legs straight and the hips open. Once you have hit the deepest range possible for you at that moment, you tension the legs and hold the position, try to focus on your breathing and try to stay calm. It’s normal in this movement to feel some discomfort, but know your limits, pain is pain.
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The LBM Blueprint
Stalder Get-Ups Sit on a slightly elevated object, spread your legs out to the side as much as possible, keep the legs straight and keep tension, by using your hands slightly you move forward entering a split position, hold it for a few seconds and return slowly to the beginning position. Try to use as less assistance possible, once it gets easy lower the elevation until you can do it on the floor, and then it’s even possible to elevate your feet to make it harder! Pancake Sit on the ground with your legs spread out to the side as much as possible, keep the legs straight and tension them and point the toes, push the hips back at all times, keep your chest forward and slowly start moving down with the help of your hands to the deepest range of motion. Take a deep breath in and once you breath out you try to move to a bigger range of motion than before. Hold the position for the time given. Elevated Bridge / Bridge Place your feet hip width apart and your hands shoulder width apart on the floor, arch the back fully and keep tension on the glutes, point your chest and hips up, and slowly enter the bridge position by extending the body up and pushing with your feet and legs into the ground. Try to push with your feet in front to the shoulders, and try to open up the chest and shoulders by straightening the arms and elevating the shoulders! Hold for time given. Once you feel comfortable slowly lower the elevations until you can do it on the floor!
Wall Bridge Rotations
Front Split Beginner
Face your back to the wall, around 2 small steps away from the wall, maybe more maybe less it depends, place one hand on the wall with your shoulders rotated in and fingers pointed up, feel the weight on your hand, tension the back, point your chest up and look at the wall at all times. Start rotating into the bridge position, rotate the hands with you so once you get into the bridge position they point down to the floor, rotate out with the other hand, stand up and repeat the other side.
Stand in a split squat position, keep your back straight and slowly move your knee to the floor, while leaning forward, feel the stretch in the hip flexor and hold it there for time. Perform some small reps to increase range of motion and hold for a longer time.
One Leg Elevated Hamstring Stretch Place your leg on an elevation about hip height, keep both legs straight at all time, push the hips back and start slowly moving down to the deepest range possible. First focus on getting your chin to your knees, as that gets easy you will try to move your chin to your toes. For some this will take years to get, for others a few months. Weighted Pike Stretch Stand with your feet against each other, keep the legs straight and tension them, let your arms hang with the weight in your hand, try to relax the upperbody and move down as far possible, move back up with straight legs and repeat for reps. To make it harder you can add a hold on the last rep. Take deep breaths in on top, and when you move down take a deep breath out.
Front Splits With Straight Legs There are two ways to get into the straight leg split squat position, from the top you lower yourself with straight legs to the deepest range possible, or you get into the beginner front split position and then straighten the legs into position. There will be a lot of tension here on the hamstrings and hip flexor, but really try to fight it and hold it for 30 seconds per side. Try to focus on your breathing. Cossack Squats Stand in a high split position, keep your chest up and try to keep your back straight, move to one side while bending the knee and keeping the other leg straight. Keep the feet flat and try to get to the deepest range possible, hold it, feel the stretch and push back up, try to keep your knee slightly out.
Active Middle Split Stand in a split position with your legs straight and toes slightly pointed out, move to a higher position then your normal split, now keep a neutral spine and perform a good morning motion until your hands or even nose touch the ground. Keep all the weight on the legs and repeat for reps. To make it harder you can use a weight in the hands, start with 5kg.
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Bent Arm Strength Exercises OA Neutral DB Shoulder Press Take the dumbell in your hand and keep a neutral arm position, with your elbows pointed in front, this mimics the HSPU motion. Stand strong, tension the core and back, point your chest up, chin up and push the dumbell in a straight line overhead, elevate the shoulder fully on top and try to cover your ear with your shoulder. Try to keep your arm as close as possible to your ears. This doesn’t mean to move your head to the side, keep your head straight! Bulgarian Ring Push-Ups Start in a support position with the rings turned out, straight arms and a hollow body, slowly turn the rings in and move the rings as far out as you bend the arms. Slowly move to the deepest range possible, push back up with control and the same motion and turn the rings out on top to finish your rep. Keep control here! HSPU Back to Wall Get into a handstand with your back facing the wall, turn the hands a little bit out and take a slightly wider hand placement than shoulder width grip, but not too wide! Elevate the shoulders fully on top, try not to arch the back and slowly move down by bending the arms and keeping the pressure on the hands. Arms and shoulders, hit the deepest range possible and push back up finishing with a strong elevation on top. To make it harder increase the range of motion, by moving from head to ground, to nose to ground, and then between elevation. Belly to Wall HSPU Get into a handstand with your belly facing the wall, about 1 hand or 1 foot away from the wall, around shoulder width apart. Do not place your hands too wide, elevate the shoulders, extend in a nice handstand, do not arch. Slowly lower yourself down by bending the arms, and keeping the pressure on the hands, arms and shoulders. Once you hit the deepest range possible for you at that time push back up and fully elevate the shoulders
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The LBM Blueprint
on top. Keep control and to make it harder start with head to ground, nose to ground, then between elevations. Military Press Grip the barbell strongly around shoulder width apart, take the barbell and stand in a strong position, feet hip width apart, point your chest up and forward, keep your chin up. Take a deep breath in and push the barbell overhead with as much speed and force as you can. Try to get your head under the bar as fast possible and strongly elevating the shoulders as soon as you push the bar overhead but also when locking out on top. Try to move the bar in a straight line overhead. Weighted Pull-Ups Take a pronated grip, around shoulder width apart, with thumbs under or over the bar (I prefer over the bar.) Hang in a deadhang, arch the back slightly, tension the glutes, and as you pull up you retract the scapula at the same time and you try to get your chest to the bar on each rep, chin over the bar is good but with pull-ups I find that when you focus on getting the chest to the bar you will develop faster. Try to create as much speed and force as possible but keep control. Robotic Pull-Ups Take a supinated grip, slightly wider then shoulder width apart, start in a dead hang point your chest up, arch the back slightly and first retract the scapula. Now pull up but keep the retraction, clear the chin over the bar and come back down to the retracted position. Let go of the retraction, dead hang and repeat. Deadstop Weighted Pull-Ups From a dead hang, pause for 2 seconds before making your pull-up, perform a full range of motion come back to a dead hang and hold again for 2 seconds before making your pull. Do this for every rep.
Wide L-Sit Pull-Ups
Ring Dips
Grip the bar with a width thats wider than the shoulders, from a dead hang, raise to a l-sit hold the l-sit and start making your pull-up. Perform a full range of motion pull, while keeping the l-sit position. Do not let your legs sink down. Try to keep them straight by pointing your toes and flexing your quads.
Start in a front support with the rings turned out and straight arms, slowly dip down while keeping tension and control, dip down deep as comfortable, push back up and fully lock out in a front support with the rings turned out.
Weighted Chin-Ups
From a front support position with the rings turned out, slowly move the rings in and move down with control by moving the rings out to the sides as much as possible. Keep a straight body and tension throughout the whole body, hit the 90 degree angle and push back up finishing in a front support. Keep control and try not to lean forward by keeping your elbows to the side.
Take a supinated grip shoulder width apart or slightly closer, start in a dead hang as you pull you retract the scapula and you try to create as much speed and force possible. Pull all the way up until your chin clearly comes above the bar. Close Chin-Ups Take a supinated grip, with your hands as close together as possible, keep around a finger width distance between the hands, start in a dead hang and as you pull up you retract the scapula strongly and finish the movement with your chin clearly above the bar, keep control and repeat. 90 Degree Iso Chin-Up Hold Make a chin-up to the 90 degree position with scapula fully retracted grip the bar very hard and flex the biceps, focus on your breathings and hold for time. To make it harder you can perform this in a l-sit. Archer Ring Chin-Ups Hang from the rings, now try to keep all the focus on one arm, grip harder and get ready to make your pull, retract fully at the same time you pull up. The other arm stays straight and is only used for assistance. Try to keep all the weight on the pulling arm and try to get your ring on the level of the top ring, so your chest almost hits the rings. Come down with control and repeat.
Bulgarian Ring Dips
Ring Rows Place your legs on an elevation in a way that when you hang in a row position from the rings that your hips are exactly in line with your shoulders. Take a neutral grip, point your hips and chest up at all times, before making a row motion you must always first retract the scapula and you should keep the retraction until you finish the rep, and then again retract. Try to pull high as possible on rep. Do not bend at the hips, you should always stay in line with the shoulders throughout the movement! Barbell Deadstop Rows Place yourself in a romanian deadlift position with your hips back and your back straight, grip the bar with a shoulder width grip or slightly wider. Now pull the bar to your belly and make sure that you fully activate the scapula by retracting as you pull. Lower the weight to the floor, dead stop and repeat. If you don’t hit your belly then you are using too heavy weight. Make the row without breaking the deadlift position.
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Diamond Push-Ups Place your hands in a diamond shape with your fingers against each other, slowly move down until your hands touch the chest and push back up until you fully lock out. Again try to create as much force and speed as possible on each rep but keep control throughout the movement! Face Pulls on the Rings How lower the rings the harder it is! Take the rings and retract and depress your scapula throughout the whole movement, with control pull your elbows back and try to keep them at shoulder height at all times. A good tip is to try to pull your hands to the height of your ears, rotate on top, hold for a second and slowly repeat the movement. Pike Push-Ups Place your legs on an elevation so that your hips come exactly above your shoulders, place your hands shoulder width apart or slightly wider, look to the floor slightly in front of your hands, tension the core, elevate the scapula fully and start moving down to the point you are looking at. Keep tension on the arms and shoulders and push back up once you hit the full range of motion. Try to get your shoulders to the bar or even below, finish each lockout with a full elevation on the shoulders! You can also perform this movement between two elevations such as blocks, tables, chairs, etc.
speed and force possible. Really push hard into the bar and don’t be afraid to explode up! 3,3,1 Chin-Ups Take a supinated grip on the bar or on the rings, from a dead hang pull up fully and hold for 3 seconds on top, move to the middle hold for 3 seconds, move to the retracted hang hold for 1 second, dead hang and pull back up! To make it harder you can add a l-sit position or increase the time of the static holds. Weighted / Ring Push-Ups Get into a push-up position with your arms straight and the rings turned out, slowly start bending the arms and move down as deep as possible while keeping the rings in a neutral position. Push back up and turn the rings out on top. Hold each lockout for a few seconds before moving down. Korean Ring Push-Ups Get into a support position with the rings turned out fully, lean forward with straight arms and start bending the arms while still leaning forward and keeping the rings turned out. Try to get your shoulders to the ring level or below the rings before pushing back up. It’s OK to move the rings out when performing the push-up, make sure you keep a straight body and lean forward as much possible.
Wide Pull-Ups
Bicep Ring Curls
Take a wider grip than shoulder width apart, place your thumbs over the bar and hang with straight arms in a dead hang. Arch the back, keep your chest up, look at the bar and pull up with as much force and speed as you can. Remember at the same time you pull you must retract the shoulders. Try to hit the bar with your chest while keeping control and not using any momentum.
How lower the rings the harder it is! Stand slightly in front of the line of the rings, grip the rings with a supinated grip and lean back so your arms are straight. Keep your elbow in front of the body and make a curl movement by flexing the biceps and curling the rings to the direction of your ears. Hit the full range of motion, hold for 1 sec and slowly return to the stretched position. It’s important to not make a row movement, keep the elbows in place!
Dips / Weighted Dips Get in a support position, keep your shoulders in a neutral position and slowly start bending the arms and moving down while keeping all the tension on the arms, shoulders and chest. Lean a little bit forward so you can generate more power, move as far down as comfortable and push up with as much
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Bodyweight Tricep Extensions Take a pronated grip on the bar or table, chair, with your hands close together, stand in a half pike position and slowly move the elbows straight down to the deepest range possible. Feel the stretch and push back up by keeping your elbows in! Dont flare them out, tension the triceps on top and repeat. How lower the bar the harder it is!
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Complete all movements with control.
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Straight Arm Strength Exercises 180 Front Lever Pulls
Inverted Hang to ADV FL Negative
From a dead hang with straight arms, raise to an inverted hang through the front lever position by retracting and depressing the scapula hard and keeping the arms straight. Use the front lever position written or suitable for you, try to keep a nice front lever position throughout the whole movement. To make it harder perform a very slow negative and try not to use any momentum!
Get into an inverted hang with a straight body and straight arms, tuck your knees in an adv position, now retract and depress the scapula as hard as you can, and grip the bar even harder, slowly raise yourself down from the inverted hang to a front lever position. Keep pulling away from the bar. Lower yourself as slow as possible until you are back in a dead hang. To make it harder you can add front lever hold on each rep or perform a harder variation of the front lever.
360 Pulls on the Rings From a dead hang position raise trough a front lever position with straight arms and then entering a tuck back lever position. With the tuck back lever it’s important to keep the shoulders protracted and the back flat, keep pushing away from the rings, now lower yourself to a german hang. Pull back out with straight arms again through the front lever position untill you hit the dead hang and perform for reps! To make it harder use harder variations or perform it slower.
Wide Ring Push-Up Support
Tuck FL Hold With straight arms, retract and depress the scapula while entering your tuck front lever position, keep your knees tucked in, and hold the position with your hips in line of the shoulders. It’s important to strongly keep the scapula active in depression and retraction, keep pulling up while leaning way from the bar with straight arms! Keep your scapula in mind at all times!
With straight arms in a push-up position and your feet against the wall, slowly take small steps up to the wall while keeping the body hollow. Take small steps with your hands while keeping the arms straight, try to elevate the shoulder on each rep (push the shoulders to your ears) move all the way up until you are in a handstand position. Move down in the exact same way with small steps and a hollow body, keep control and keep your hands shoulder width apart! Not wide!
ADV FL Hold
Hanging Leg-Raises
With straight arms, retract and depress the scapula while raising to an adv tuck front lever position. Try to extend the hips a little bit more forward and let the knees follow them forward so there is more distance between your knees and the chest than the tuck position. The further the knees the harder it is, once you are in line try to activate the scapula even more and keep pulling up while leaning away from the bar with straight arms!
Hang from the bar with straight arms, keep the shoulders relaxed and perform a leg-raise with straight legs. If you can, try to get your toes up to the bar while keeping the hips under your shoulders. If you cannot do this movement yet, do it with bent legs or knees to your chest. Keep control, don’t swing and let your feet drop down! Keep tension on your core.
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The LBM Blueprint
Get into a ring support position, with protracted and depressed shoulders, hollow body and straight arms, turn the rings out. Now slowly move the rings a bit wider with straight arms and hold the position that feels pretty hard, keep pushing hard into the rings. HS Wall Walks
Side to Side Leg-Raises
Tuck FL Raises + Holds
Hang from the bar with straight arms, keep the shoulders relaxed and perform a leg-raise with straight legs to one side, then to the middle and then again to the other side. Keep control throughout the movement, dont swing or kick up. Keep the arms straight at all times and repeat for reps given.
From a dead hang with shoulder width apart grip, raise to a tuck FL by pulling back with straight arms and retracting and depressing the scapula at the same time. Keep the scapula active during the whole movement, hold the front lever position for time and repeat. Keep the arms straight!
Hanging Leg-Raise to Hip Extension
Tuck FL Raise from FL Position
Perform a hanging leg raise, once your toes are level with the bar, extend the hips fully with straight legs so you end up in an inverted hang. Hold for a second, come down to toes to bar and raise slowly to a dead hang position. Repeat for reps.
Get into a front lever position and from there with straight arms you raise to an inverted hang position by depressing very hard and pushing the bar / rings down. End up in the inverted hang and lower yourself again to the FL position and repeat for reps. Hold the front lever position throughout the movement. To make it harder hold the front lever position longer or do a harder variation.
Front Support Get in a support position with your arms straight, rings turned out and scapula strongly protracted and depressed. Keep pushing down into the rings with straight arms! Keep a straight body and point your toes. Hold for time. Front Support L-Sit Get into a support position with your arms straight, rings turned out and scapula strongly protracted and depressed, raise to a l-sit and hold the position. Push as hard as you can into the rings with straight arms. Try to keep your hips in line with the hands. Point your toes and keep the legs straight! Moving Front Support Get in a support position with your arms straight, rings turned out and scapula strongly protracted and depressed, keep a straight body and point your toes. Now make a small swing with the legs so the rings will move, if they don’t move enough swing more with the legs and get back into a good front support position. This makes it slightly harder. Hold for time.
Ring Push-Up Support Get into a push-up position with straight arms on the rings, turn the rings out, protract and depress the scapula, keep the body hollow, tension the body and push hard into the rings! HS Shoulder Elevations Get into a belly to wall handstand with hand shoulder width apart, fully elevate the shoulders by pushing hard into the ground with straight arms and pushing the shoulders to the ears, hold the elevation for time, relax and repeat. L-Sit Get into a front support position, with your scapula protracted and depressed push hard into the bar and raise your legs to a l-sit position, keep your legs straight, point the toes and try to move the hips in front of the hands.
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L-Sit to High-L
motion with time.
From a l-sit position, press hard into the bar and slowly move your hips above the shoulders, by piking the body and looking down. Try to keep the legs straight at all times and push as hard as you can into the bar, raise the hips as high as possible and repeat for reps.
Get Off The Wall Press
Scapula Retraction Hold Hang shoulder width apart in a dead hang on the bar, tension the spine, point your chest up and in front, retract the scapula fully and hold for time, keep pulling hard with the retractors as this will help you activate them better in other movements. Planche Lean Get into a support position with your scapula protracted and depressed and a hollow body, move as far forward with straight arms possible with first moving the shoulders, keep tension and press as hard as you can into the floor, hold for time. To make it harder lean forward as much as possible! Tuck Planche Keep your arms straight, push hard into the bar or ground and protract and depress the scapula fully, lean a bit forward and now raise your legs off the ground by tucking them to your chest, keep all the points active during the hold and try to focus on breathing slowly, keep tension and hold for time. Try to keep your hips in line with the shoulders. L-Sit to Tuck Planche From a l-sit position, push hard into the handles, protract and depress the scapula and tuck your knees to your chest while leaning forward with the shoulders, raise to a tuck planche position hold for time and repeat with control. To make it harder hold the planche position longer or perform a harder variation. German Hang Take a pronated grip on the bar or on the rings, keep the arms straight, and enter the german hang by tucking your knees close to your chest with straight legs, keep the arms straight and let your hips extend down, hold the position for time. There should be no pain. Slowly create bigger ranges of
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Lean with your back against the wall, place your hands into the floor so when you press into the ground you are pressing your back harder against the wall, turn the hands a little bit out to the side, jump into a handstand position, with straight arms, push as hard as you can into the floor by strongly elevating the shoulders and moving the back away from the wall so you are now in open handstand position with your legs still against the wall, fully elevate the shoulders on top and repeat for reps. Lift Off The Toes Place your hands on the floor, turn the hands a little bit out, shoulder width apart, lean onto your hands, and push as hard as you can into the ground, elevate the shoulders fully, and get your legs up by piking the hips above the shoulders, keep pushing as hard as you can into the ground, and try to get your toes off the ground. Hold for time, if you can’t get your toes off the ground, just try and hold the furthest position for time. Dragon Flags Hold yourself with bent arms to your bench or bar, raise up with a straight body, and slowly lower yourself to the dragon flag. Move as far down as possible, and move back up by contracting the core and activating the lats. Repeat for reps. If it’s too hard you can also perform this in an easier variation. Like straddle, adv. tuck or tuck.
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Lower Body Exercises Back Squats Grip the barbell hard, with a grip as close as possible to your shoulders, take the bar on your traps by first getting under the bar, breath in deeply and stand up and walk to your squat position, feet slightly pointed out to the side, slightly wider then the hips, take another deep breath, retract the scapula, chin up, bring the chest forward and up, feel the hips and legs, tension the spine, point your elbows down while keeping the shoulders retracted and start moving down to the full range of the squat. Push back up with as much force and speed as you can while keeping all the points activated. Breath out on top and repeat.
or to the side, move down to a squat position, and once you hit the deepest range jump as high as you can by activating the legs and jumping as explosive and high as possible. Try to create maximum force on each rep! Land back in a squat position and repeat! ATG Pause Jump Squats Sit in squat position as deep as possible with a straight back and chest up, from the deepest position you jump with as much force and speed as high as possible. Land back in the squat position and hold the pause for 3 seconds before making another jump!
Pause Back Squats
Back Extensions
Same points as the back squat, but now as you hit the lowest position you hold that position for time given, before pushing back up. Make sure to stay tight with your chest up and your legs tensioned. Try to really explode up from the pause position!
There are many ways you can perform this exercise, with a bench and partner or barbell, the machine or even with a pommel horse and wall bars set-up. It’s important to move in the full range, keep your back straight by bringing tension into your spine, tension the glutes and move down to the deepest range, move back up by activating the back. Keep control. Once it gets easy you can add weight.
Front Squats Grip the barbell slightly wider than shoulder width apart, get your hands under the bar, place the bar as close as possible to your neck on top of your shoulders, push the elbows up and stand up with the weight. Now breathe in, move your chest up, keep a straight back, and squat down to the deepest range possible, push back up by keeping your elbows and chest up! Romanian Deadlift Take a shoulder width grip and stand with your feet around hip width apart, keep your chest up and forward, chin up, and tension the spine. Slowly start moving the hips back as much as possible while slightly bending your legs, keep a straight back and lift back up once the bar is around shin width. To make it harder you can of course move to a bigger range of motion! Jump Squats Take your squat position, keep your hands in front
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The LBM Blueprint
Beginner Harop Curl You can perform this almost anywhere, but the most common set-up is with your legs against a bar. Place the legs about hip width apart, tension the hamstrings, keep a neutral spin, keep your chin up, and slowly move down, bend your hips as it gets too hard and try to contract the hamstrings even harder as you move up. Your hamstrings can take more then you think! To make it harder try not to bend the hips as far, try to keep them extended and straight! Rotating Back Extensions From the bottom position rotate to one side as much as possible while extending back up, lower yourself down in the straight body bottom position and rotate as much possible to the other side.
Deadlift
push back up, activate the quads on top and repeat.
Take a shoulder width grip, stand in a strong position with your feet around hip width. Stand with your feet under the barbell so that the bar comes above the middle of your feet or even closer to your shins, grip the bar tight. Tighter than that! Depress the scapula so the arms automatically bring the bar close and this activates the lats. Move the hips back and bend the knees to a strong position.
Calf Raises First stand on an elevated surface with your toes / upper half of the feet, so that you can fully stretch the heels down. First 10 reps you will perform with feet against each other, then 10 normal width, then 10 wide width with your toes pointed to the side. Keep control, and fully stretch on each rep.
For some this is lower than others. Push the knees a bit out and start pulling the bar up by pressing hard into the ground with your feet and pulling the bar up while keeping a straight back. Push the hips forward as fast possible to finish your lift. For the elevated deadlift try to use a high as possible elevation so it becomes a much bigger range. Snatch Grip Deadlift Grip the bar with a wider grip than normal, around the same width as you perform overhead squats. Get into the deadlift position, keep your chest up and push hard into the floor with your legs, keep the back straight and repeat for reps. This is much harder then a normal deadlift. I prefer to use straps. Box Deadlift Get into a deadlift position with your calves against the box or bench, move the hips as far back and try to sit down and grip the bar shoulder width apart. Activate everything and try to keep your shins in position as you deadlift up. The point here is to really focus on keeping the hips back and your shins in position. Bulgarian Split Squats Stand in a split squat position with your supporting leg on a small elevation such as a step box or stair step, move the leg forward enough so the knee wont travel as much over the toes during the movement. Keep your chest up, a neutral spine and slowly squat down, move as far down possible and
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45
Breathing and Meditations Breathing Exercise 1
Breathing Exercise 3
https://www.youtube.com/ watch?v=DshpXfUmMGs
https://www.youtube.com/watch?v=2O0CM9kTXU
Sit up straight on the floor or on a chair, place one hand on your stomach, and the other hand on your upper chest. The goal for this exercise is to feel the hand on your stomach move, but not the hand on your chest.
Place one finger on the right side of your nose so you block any air going out or through Keep the left nose hole open and start breathing in deeply through the nose on the left side again. Count 4 seconds. Slowly breath in deeply 1, 2, 3, 4. Hold it. Now place your finger on the left side and breath out through the nose 1, 2, 3, 4. Hold it. Breath in for 4 seconds and again switch, keep doing this exercise for 10-30 full breaths.
Now we are going to breath very deeply into the stomach. Slowly. Breath into the nose for 4 seconds in, 1, 2, 3, 4. Hold it, and exhale through the nose for 4 seconds, 1, 2, 3, 4. Hold it and inhale again. Repeat for 10-30 full breaths. Feel the relaxation You can perform this any time you want. If you feel stressed or unclear do this exercise when you enter your bed before sleeping. This is a great time to perform this exercise so you fall asleep faster and deeper. Breathing Exercise 2 https://www.youtube.com/watch?v=K6iSj8yUcKY Same breathing technique as exercise 1, through the nose and into the belly, but now we do 4 counts of our heartbeat. First measure your heartbeat by placing your fingers against your throat, try to focus on it and count your heartbeat for about 30 seconds so you memorize the rhythm. 1, 2, 3, 4. Now keep the beat in your head and start breathing deep into your belly for heartbeat 1, heartbeat 2, and so on. Heartbeat 3, heartbeat 4, don’t hold it, breath out slowly, heartbeat 1, heartbeat 2, heartbeat 3, heartbeat 4, and repeat for 10-30 full breaths. This stimulates the whole cardiovascular system and normalizes your heartbeat rhythm. You can do this between exercises to recover faster but also when you feel depressed or emotional. I suggest doing all these breathing exercises a few times a day.
46
The LBM Blueprint
This exercise will improve the lung function and if you do this often you will notice it in your training sessions. Meditation Entering Routine https://www.youtube.com/watch?v=Z2062aHqVu4 I like this routine before entering the meditation pose. I feel much more relaxed in the mind and the body, also it opens up the posture, making it easier to sit for a longer time. During this whole routine perform breathing exercise 1. Close your eyes and follow me. During the meditation, for those who are new to this, it will be very hard at the beginning to empty your mind. There will probably be a lot of questions and thoughts flowing trough your mind the first few times you do meditation. This is actually why meditation is so important, you might not be conscious of this but without you knowing it your mind during your day is constantly active with these thoughts and questions passing by. As you meditate more the better you get at emptying your mind. Try to just focus, relax and listen to what the inner self / universe has to say. Tell yourself that you are open for everything that it sends you, visualize darkness, unlimited space, water, infinite time, the stars.
Don’t worry, every human being can meditate. Do it everyday and you will see that you also can do it. It will come very naturally. Start with 10 minutes a day, then 10 minutes twice a day in the morning and before bed. Then increase it to 15 minutes before bed. 20, 30 and so on. By meditation you will open new receivers in yourself that will connect you with the universe, and then my friend good things will come.
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47
DELOAD CYCLE After 4 weeks of training, it’s an absolute must to have a deload week. We do this because the body needs it and it can then fully prepare for the harder phase.
After each deload, when you start the new phase you will feel much stronger than before.
A deload cycle works as follows. You do exactly the same rep range and the same weights. All we do is cut the volume in half. So this means when it says perform 4-5 sets we now perform only 3. When it says perform 2-3 sets you will perform 1-2 sets.
Never enter a new phase without deloading.
Even though you may feel able don’t do more than needed. Please, you absolutely need the rest.
48
The LBM Blueprint
Trust me.
Be smart!
THE SCHEDULE All phases have the same schedule. This might be hard to do at the beginning, but by just doing it you will see that it will become normal and the body and mind will adapt.
Day 6: Session 1 AM – Mobility and Flexibility. Session 2 PM – Straight Arm Strength.
Day 1: Bent Arm Strength.
Day 8: Rest.
Day 2: Session 1 AM – Mobility and Flexibility. Session 2 PM – Straight Arm Strength.
Repeat for 4 cycles, then have 1 deload cycle. So 4 weeks + 1 week deload.
Day 3: Lower Body.
After the deload cycle start with phase 2 and follow the same principles.
Day 4: Rest, this means active rest, keep moving.
Day 7: Lower Body
Day 5: Bent Arm Strength
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49
Tempo
The first number is the negative motion of a movement. The 2nd number is how long you hold in the stretched position. The 3rd number is the positive motion of the movement. The 4th number is how long you hold in the flexed position. For example, Pull-Up 4101. Start in dead hang hold for 1 sec before pulling up. Pull-up to full range in 0 sec, that means as fast as possible. Hold on top for 1 sec. Perform a negative of 4 seconds. For example, Dips 4101. Start in a front support and hold for 1 second. Perform a 4 second negative. Hold in the bottom position for 1 second before pushing up. Dip up in 0 sec, that means as fast as possible.
50
The LBM Blueprint
BodyByRings.com LittleBeastM.com
51
PHASE 1
DAY 1 - Bend Arm Strength and Flexibility. After the Warm-up: Exercise Reps Sets A1 Laying 8 Shoulder Dislocatio ns
2
Rest
Tempo
Video
30 sec rest perform A2.
-
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that. Always 8 reps.
A2 Scapula 6 Retraction s
2
No rest perform A3.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 1st exercise of the video. To make it slightly harder you can hold the retracted position longer per rep. So you can do a 3 sec hold on each rep. Once that gets easy you can do 5 seconds per rep. Always 6 reps
A3 Shoulder Bench Opener
Workout: Exercise A1 Military Press
30 sec
2
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=15uJQSB26lI
Reps Sets
Rest
Tempo
Video
8
30 sec rest perform A2.
3010
https://www.youtube.com/watch? v=qBFp_rJB6Is&feature=youtu.be
5
Week 2: 5 x 5 (increase weight) Week 3: 8 x 5 (higher then week 1) Week 4: 5 x 5 (higher then week 2) A2 Weighted 8 Chin-ups
5
No rest perform A3.
2011
Week 2: 5 x 5 (increase weight) Week 3: 3 x 5 (increase weight) Week 4: 8 x 5 (higher then week 1)
A3 Hip-ups
5
60-120 sec rest perform A1.
-
https://www.youtube.com/watch? v=ZjefdMGUero Start with around 58kg on each knee, if there is pain lower the weight. Once you feel it wont push you to a bigger range then increase the weight by 3-5kg per knee.
->
Perform 10 reps, 10 sec hold, 10 reps,
10 sec hold. B1 Ring Dips 5
5
15-30 sec rest 3012 perform B2.
https://www.youtube.com/watch? v=sp8Ssmr8fRU try to increase the reps on each workout.
B2 Ring Rows
8
5
No rest perform B3.
3111
https://www.youtube.com/watch? v=m6MrDVFGO7Q try to increase the reps on each workout.
B3 Side Split 1530 sec
5
60-120 sec rest perform B1.
-
https://www.youtube.com/watch? v=6Q9H4JOEdkE Get to the deepest range possible, hold for time, once you can hold for 30 sec move to a bigger range.
C1 Diamond Push-ups
10
3
15 sec rest perform C2.
3011
https://www.youtube.com/watch? v=qhBhCx9SBEY Week 2: 12 x 3 Week 3: 12 x 4 Week 4: 12-15 x 4
C2 Face Pulls 10 w Rings
3
No rest perform C3.
4010
https://www.youtube.com/watch? v=6QUQlrgCC5A Week 2: 12 x 3 Week 3: 12 x 4 Week 4: 12-15 x 4
C3 Pancake
30 3 to 5 60 sec rest sec perform C1. hold
-
https://www.youtube.com/watch? v=ENM049m2e4Q phase 1: only 30 sec hold.
DAY 2 - Session 1 – Mobility and Flexibility. Workout: Exercise
Reps Sets
Rest
Tempo
Video
A1 Mobility Sequence 1
2 to 3 On Feeling Perform A2.
-
https://www.youtube.com/watch? v=IjfSfN5bt_Y
A2 Mobility Sequence 2
2 to 3 On Feeling Perform A3.
-
https://www.youtube.com/watch? v=K0_fzyysnrk
A3 Mobility Sequence 3
2 to 3 On Feeling Perform A1.
-
https://www.youtube.com/watch? v=B5yABZCkhLQ
B1 Hip 10+1 3 Rotations 0
30 sec rest perform B2.
-
https://www.youtube.com/watch? v=Xwm74DApFBI
B2 Stalder Get-ups
On Feeling Perform B1.
-
https://www.youtube.com/watch? v=OF9gC1WAbOo
3
once it get easy, move to a lower elevation. C1 Laying 8 Shoulder Dislocatio ns
3
30 sec rest perform C2.
-
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that. Always 8 reps.
C2 Elevated Bridge
1530 sec
3
On Feeling Perform C1.
-
https://www.youtube.com/watch? v=_gzu2RebbQY once you can hold it for 30 sec, move to a lower elevation.
DAY 2 - Session 2 – Straight Arm Strength. After the Warm-up: Exercise Reps Sets A1 Scapula 6 Retraction s
2
Rest
Tempo
Video
No rest perform A2.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 1st exercise of the video. To make it slightly harder you can hold the retracted position longer per
rep. So you can do a 3 sec hold on each rep. Once that gets easy you can do 5 seconds per rep. Always 6 reps A2 Manna to 5 active Lsit
2
No rest perform A3.
-
https://www.youtube.com/watch? v=mnL6H6X5aGI
A3 Planche 5 to 8 2 lean to back bend
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=IwvHzdpb1U4
Reps Sets
Rest
Tempo
Video
8 to 12 sec
30 sec rest perform A2.
-
https://www.youtube.com/watch?v=XCl2H7Lwio
Workout: Exercise A1 Tuck FL Hold
5
Week 2: 12 to 15 sec x 5 Week 3: 12 to 15+ sec x 6 Week 4: 15 sec+ x 6 A2 HS Wall Walks
1 to 3 5
180 sec rest perform A1.
-
https://www.youtube.com/watch? v=5sWzibvD_bg Week 2: 2 to 4 x 5 Week 3: 2 to 4 x 6 Week 4: 3 to 5 x 6
B1 Hanging 5 to 8 4 leg-raises
15-30 sec rest 3010 perform B2.
https://www.youtube.com/watch?v=3sroWPqeys Week 2: 6 to 10 x 4 Week 3: 8 to 10 x 5 Week 4: 8 to 12 x 5
B2 Front Support
1530 sec
4
120-180 sec rest perform B1.
-
https://www.youtube.com/watch? v=HkXvMSqIE0c Week 2: 15-30 x 4 Week 3: 15-30 x 5 Week 4: 20-30 x 5
C1 Scapula 10 x 3 Retraction 1 sec s
No rest perform C2.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 1st exercise of the video. To make it slightly harder you can hold the retracted position longer per
rep. So you can do a 3 sec hold on each rep. Once that gets easy you can do 5 seconds per rep. Always 10 reps. C2 Scapula 10 Protractio ns
3
120 sec rest perform C1.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI exercise at 3:10 of the video. Once it gets easy you can increase the reps, or try to increase the range even more.
D
One Arm Cuban rotations
8
3
15 sec rest between arms, 120 sec rest perform D.
https://www.youtube.com/watch? v=64VMBnDZbdg Week 2: 8 x 4 sets (same weight) Week 3: 10 x 3 sets (increase weight) Week 4: 10 x 4 sets (same weight)
DAY 3 – Lowerbody After the Warm-up: Exercise Reps Sets
Rest
Tempo
Video
A1 Knee 20 to 2 Rotations 30
30 sec rest perform A2.
-
https://www.youtube.com/watch? v=u6n45RJMWCg
A2 Dorsiflexi 10 on band per stretch side
2
No rest perform A3.
-
https://www.youtube.com/watch? v=qCe4y7tg7rM 1st exercise of the video. Once it gets easy you can make it harder by standing onto something with the working foot.
A3 Overhead 10 squats
2
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=L1UN7XIN1_0 if you are not strong enough, or don't have yet the mobility start with a broomstick or a empty bar.
Rest
Tempo
Video
240 sec rest perform A.
4010
https://www.youtube.com/watch? v=IOnYTJz2T0M
Workout: Exercise A
Reps Sets
BackSqua 5 t
5
Week 2: 3 x 5 sets (increase weight) Week 3: 8 x 5 sets (try with weight from week 1) Week 4: 5 x 5 (increase weight)
B
Romanian 8
4
240 sec rest
3010
https://www.youtube.com/watch?
Deadlift
perform B.
v=XowKMitOVNc Week 2: 10 x 3 sets(increase weight) Week 3: 8 x 4 sets (increase weight) Week 4: 10 x 4 sets (same weight as week 3)
C
Jump Squat
10
3
180 sec rest perform C.
-
https://www.youtube.com/watch? v=iSuhhD2ef04 From Week 3: 10 x 4 sets. Always try to jump high as possible and give as much force on each rep.
D
Back 10 Extension s
3
180 sec rest perform D.
3010
https://www.youtube.com/watch? v=nCqH9BVyiXk Week 2: 10 x 4 sets Week 3: 10 x 3 sets (increase weight) Week 4:10 x 4 sets (same weight as week 3)
DAY 4 - Bend Arm Strength and Flexibility. After the Warm-up: Exercise Reps Sets A1 Laying 8 Shoulder Dislocatio ns
2
Rest
Tempo
Video
30 sec rest perform A2.
-
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that. Always 8 reps.
A2 Scapula 6 Retraction s
2
No rest perform A3.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 1st exercise of the video. To make it slightly harder you can hold the retracted position longer per rep. So you can do a 3 sec hold on each rep. Once that gets easy you can do 5 seconds per rep.
Always 6 reps A3 Shoulder Bench Opener
Workout: Exercise A1 Pike Push-ups
30 sec
2
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=15uJQSB26lI
Reps Sets
Rest
Tempo
Video
4 to 6 5
30 sec rest perform A2.
3010
https://www.youtube.com/watch? v=PdAdGFt5TfE Week 2: 4 to 8 x 5 Week 3: 5 to 8 x 5 Week 4: 5 to 10 x 5
A2 Wide Pull-ups
6 to 8 5
No rest perform A3.
3010
https://www.youtube.com/watch? v=UDC3jKi-Y-k Week 2: 6 to 8 x 5 Week 3: 6 to 10 x 5 Week 4: 8 to 12 x 5
A3 One leg 30 elevated sec hamstring stretch.
4 to 5 60-120 sec rest perform A1.
B1 Weighted 5 Dips
5
https://www.youtube.com/watch? v=qc_3dNaMbPE 30 sec per leg, you can also slightly play with the elevation you put your leg on. Strive for chin to knee, then chin to toes.
30 sec rest perform B2.
3010
https://www.youtube.com/watch? v=xO0MEj_3S-Q Week 2: 8 x 4 sets ( same weight as week 1) Week 3: 5 x 5 sets (increase weight) Week 4: 8 x 4 sets (same weight as week 4)
B2 3,3,1 Chin-ups
4 to 5 5
No rest perform B3.
-
https://www.youtube.com/watch? v=4PuP6C6g-uM perform always on the rings. To make it harder you can do it in a L-sit try to increase the reps on each week. Perform same amount of sets as B1.
B3 Weighted 5 Pike stretch
5
60-120 sec rest perform B1.
-
https://www.youtube.com/watch? v=FMmd7lrELRo Once its easy and comfortable increase the weight by 5kg.
C1 Ring Push-ups
8
3
15-30 sec rest 3011 perform C2.
https://www.youtube.com/watch? v=Y3K660RRpfc Week 2: 10 x 3 Week 3: 8 x 4 Week 4: 10 x 4
C2 Bicep ring 10 curls
C3 Beginner 30 Front split sec
3
3
15 sec rest between arms, no rest perform C3.
4010
https://www.youtube.com/watch? v=UGUn1o3OFrI Week 2: 12 x 3 Week 3: 10 x 4 (lower the rings) Week 4: 12 x 4
On Feeling Perform C1.
https://www.youtube.com/watch? v=UdVQMKDTLB4
DAY 5 - Session 1 – Mobility and Flexibility. Workout: Exercise
Reps Sets
Rest
Tempo
Video
A1 Mobility Sequence 1
2 to 3 On Feeling Perform A2.
-
https://www.youtube.com/watch? v=IjfSfN5bt_Y
A2 Mobility Sequence 2
2 to 3 On Feeling Perform A3.
-
https://www.youtube.com/watch? v=K0_fzyysnrk
A3 Mobility Sequence 3
2 to 3 On Feeling Perform A1.
-
https://www.youtube.com/watch? v=B5yABZCkhLQ
-
https://www.youtube.com/watch? v=tpczTeSkHz0
B1 Cossack Squats
5 per 3 side
30 sec rest perform B2.
Once its easy and you can perform in full range, add weight around 5kg. As that gets easy increase by around 35kg. B2 Leg-lifts
10
3
On Feeling Perform B1.
-
https://www.youtube.com/watch? v=yONHjJBqzZQ
C1 Laying Shoulder
8
3
30 sec rest perform C2.
-
https://www.youtube.com/watch? v=uU21zmiL-r4
Dislocatio ns
once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that. Always 8 reps.
C2 Elevated Bridge
1530 sec
3
On Feeling Perform C1.
-
https://www.youtube.com/watch? v=_gzu2RebbQY once you can hold it for 30 sec, move to a lower elevation.
DAY 5 - Session 2 – Straight Arm Strength. After the Warm-up: Exercise Reps Sets A1 Scapula 6 Retraction s
2
Rest
Tempo
Video
No rest perform A2.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 1st exercise of the video. To make it slightly harder you can hold the retracted position longer per rep. So you can do a 3 sec hold on each rep. Once that gets easy you can do 5 seconds per rep. Always 6 reps
A2 Manna to 5 active Lsit
2
No rest perform A3.
-
https://www.youtube.com/watch? v=mnL6H6X5aGI
A3 Planche 5 to 8 2 lean to back bend
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=IwvHzdpb1U4
Rest
Tempo
Video
Workout: Exercise
Reps Sets
A1 Tuck FL 2 Raises+ho lds
5
30-45 sec rest perform A2.
https://www.youtube.com/watch? v=4xyndA37woA Week 2: 2 x +sec x 5 Week 3: 3 x 5 Week 4: 3 x +sec x 5
A2 Ring Push-up Support
1530 sec
5
180 sec rest perform A1.
-
https://www.youtube.com/watch? v=l2ffg_ferMc strive for 30 sec x 5 sets.
B1 Skin the Cat
2
4
15-30 sec rest perform B2.
https://www.youtube.com/watch? v=MkbviY7sfRc Week 2: 2 x 5 sets Week 3,4: 3 x 5 sets always strive for a bigger range.
B2 HS 10 Shoulder elevations
4
120-180 sec rest perform B1.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 2:39 video. Week 2,3,4: 10 x 5 sets to make it harder increase the time you hold the elevation per rep.
C1 L-sit
1530 sec
3
No rest perform C2.
-
https://www.youtube.com/watch? v=FfEOB8Mwv-g to make it harder try to push the hips in front of the hands
C2 Scap 15Retraction 30 hold sec
3
120 sec rest perform C1.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 0:30. strive for 30 sec x 3 sets.
D
Rear Delt 12 Fly's
3
120 Sec rest perform D.
2111
https://www.youtube.com/watch? v=QNSaGCSoxU0 increase the weight by 1kg each workout and keep the same rep range.
DAY 6 – Lowerbody After the Warm-up: Exercise Reps Sets
Rest
Tempo
Video
A1 Knee 20 to 2 Rotations 30
30 sec rest perform A2.
-
https://www.youtube.com/watch? v=u6n45RJMWCg
A2 Hip 10 Flexor per Activation side
2
No rest perform A3.
-
https://www.youtube.com/watch? v=qCe4y7tg7rM 2:57.
A3 Overhead 10 squats
2
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=L1UN7XIN1_0 if you are not strong enough, or don't have yet the mobility start with a broomstick or a empty bar.
Workout: Exercise
Reps Sets
Rest
Tempo
Video
A
5
240 sec rest
2110
https://www.youtube.com/watch?
Deadlift
5
perform A.
v=xxFpHWEi6UE Week 2: 3 x 5 sets (increase weight) Week 3: 8 x 5 sets( same weight as week 1) Week 4: 5 x 5 sets (increase weight)
B
Bulgarian 10 Split Squat
4
0-30 sec rest 3010 between legs. 240 sec rest perform B.
Week 2: 12 x 4 Week 3: 10 x 4 (increase weight) Week 4: 12 x 4 https://www.youtube.com/watch? v=q4iZhYpVOOA
C
Back 10 Extension s
3
180 sec rest perform C.
https://www.youtube.com/watch? v=nCqH9BVyiXk
3010
Week 2: 10 x 4 sets Week 3: 10 x 3 sets (increase weight) Week 4:10 x 4 sets (same weight as week 3) D
Calve 30 Raises, Close,nor mal,wide.
3
180 sec rest perform D.
3111
https://www.youtube.com/watch? v=6iJybD7Zfq0
PHASE 2
DAY 1 - Bend Arm Strength and Flexibility. After the Warm-up: Exercise Reps Sets A1 Laying 8 Shoulder Dislocatio ns
Rest
2 to 3 30 sec rest perform A2.
Tempo
Video
-
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that. Always 8 reps.
A2 Retraction 3 to 5 2 to 3 No rest + perform A3. depression hang
-
A3 Shoulder Flexion stick
-
3060 sec
2 to 3 60 sec rest perform A1.
https://www.youtube.com/watch? v=QbGLZWtG0uI 2:10 of video, You can also play around with first doing the depression then retracting fully. To make it harder ad more seconds to the hold on each rep. https://www.youtube.com/watch? v=fqxh1pTHSYU Start with a light weight around 3-4kg, once you feel comfortable in a 60 sec hold increase the weight by 2-3kg.
Workout: Exercise
Reps Sets
A1 Weighted 5 Pull-ups
5
Rest
Tempo
Video
30 sec rest perform A2.
2010
https://www.youtube.com/watch? v=bbFru2LiJH4 Week 2: 3 x 5 sets(increase weight) Week 3: 8 x 5 sets(same weight as week 1) Week 4: 5 x 5 sets(increase weight)
A2 Weighted 5 Ring Dips
5
No rest perform A3.
3011
https://www.youtube.com/watch? v=sp8Ssmr8fRU Pick around 10kg, and try to increase the reps on each week. Keep the same weight.
A3 Hip-ups
->
5
60-120 sec rest perform A1.
-
https://www.youtube.com/watch? v=ZjefdMGUero Start with around 58kg on each knee, if there is pain lower the weight. Once you feel it wont push you to a bigger range then increase the weight by 3-5kg per knee.
Perform 10 reps, 10 sec hold, 10 reps, 10 sec hold. B1 OA Neutral DB Shoulder Press
8
B2 Weighted 6 Ring Rows
4
4
15 sec rest between arms, 30 sec rest perform B2.
4010
No rest perform B3.
3111
https://www.youtube.com/watch? v=FeZ57StVT70 Week 2: 8 x 5 sets (same weight) Week 3: 6 x 4 sets(increase weight) Week 4: 8 x 4 sets(same weight week 3) https://www.youtube.com/watch? v=m6MrDVFGO7Q Use a weighted vest of around 10kg or a plate on your chest. Week 2: 6 x 5 sets Week 3: 8 x 4 sets Week 4: 8 x 5 sets
B3 Side Split 1530 sec
5
60-120 sec rest perform B1.
-
https://www.youtube.com/watch? v=6Q9H4JOEdkE Get to the deepest range possible, hold for time, once you can hold for 30 sec move to a bigger range, now in phase 2, after you hold the position for 30 sec you assist with your hands on the floor or object and lean forward to hold for another 15-30 sec.
C1 Bulgarian 8 Ring push-ups
3
15 sec rest perform C2.
4011
https://www.youtube.com/watch? v=4EGTLiT5wtk Week 2: 8 x 4 sets Week 3: 10 x 3 sets Week 4: 10-12 x 3 sets
C2 Bicep Ring Curls
10
3
No rest perform C3.
5010
https://www.youtube.com/watch? v=UGUn1o3OFrI Week 2: 12 x 3 Week 3: 10 x 4 (lower the rings) Week 4: 12 x 4
C3 Pancake
30 4 to 5 60 sec rest sec perform C1. hold
-
https://www.youtube.com/watch? v=ENM049m2e4Q phase 2: unweighted reps x 10 + 30 sec hold in the deepest range.
DAY 2 - Session 1 – Mobility and Flexibility. Workout: Exercise
Reps Sets
Rest
Tempo
Video
A1 Mobility Sequence 1
2 to 3 On Feeling Perform A2.
-
https://www.youtube.com/watch? v=IjfSfN5bt_Y
A2 Mobility Sequence 2
2 to 3 On Feeling Perform A3.
-
https://www.youtube.com/watch? v=K0_fzyysnrk
A3 Mobility Sequence 3
2 to 3 On Feeling Perform A1.
-
https://www.youtube.com/watch? v=B5yABZCkhLQ
B1 Hip 10+1 5 Rotations 0+10 sec
30 sec rest perform B2.
-
https://www.youtube.com/watch? v=Xwm74DApFBI
B2 Wall 3 per 5 Bridge side Rotations
On Feeling Perform B1.
-
https://www.youtube.com/watch? v=Kr0n2L1zzWI
C1 Laying 8 Shoulder Dislocatio ns
30 sec rest perform C2.
-
https://www.youtube.com/watch? v=uU21zmiL-r4
3
once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that. Always 8 reps.
C2 Elevated Bridge
1530 sec
4 to 5 On Feeling Perform C1.
-
https://www.youtube.com/watch? v=_gzu2RebbQY once you can hold it for 30 sec, move to a lower elevation.
DAY 2 - Session 2 – Straight Arm Strength. After the Warm-up: Exercise Reps Sets A1 Retraction 3 to 5 2 + depression
Rest
Tempo
Video
No rest perform A2.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 2:10 of video, You can also play around with first
doing the depression then retracting fully. To make it harder ad more seconds to the hold on each rep. A2 Scapula 10 protractio ns A3 Planche lean to press position Workout: Exercise
2
30 sec rest perform A3.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI exercise at 3:10 of the video.
3 to 5 2
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=IBrLm6xM_Sk
Reps Sets
Rest
Tempo
Video
A1 ADV 8 to Frontlever 12 hold sec
4
30-45 sec rest perform A2.
https://www.youtube.com/watch? v=3dJSNBoADRg Week 2: 12 to 15 sec x 5 Week 3: 12 to 15+ sec x 6 Week 4: 15 sec+ x 6
A2 Wide ring 15push-up 20 support sec
4
180 sec rest perform A1.
-
https://www.youtube.com/watch? v=oINPfwWfMV0 Week 2: 15-20 sec x 5 Week 3: 20-25 sec x 6 Week 4: 25-30 sec x 6
B1 Inverted hang to ADV FL negative.
2
4
15-30 sec rest perform B2.
https://www.youtube.com/watch? v=1epxJSzwtWA Week 2: 2 x 4 Week 3: 2 x 5 Week 4: 3 x 5 To make it harder, move slower or hold the frontlever position for time on each rep.
B2 HS Shoulder taps
10
4
120-180 sec rest perform B1.
-
https://www.youtube.com/watch? v=dB2pDx_4GJs Week 2: 10 x 4 Week 3: 12 x 5 Week 4: 14 x 5
C1 Moving Front support
1530 sec
3
No rest perform C2.
-
https://www.youtube.com/watch? v=k_Kzgbwj_3w Strive for 30 sec x 3 sets.
C2 Side to side Legraises
6 to 8 3
120 sec rest perform C1.
4111
https://www.youtube.com/watch? v=r3aFAMcyF94 side-middle-side. Week 2: 8 x 3 Week 3: 8 to 10 x 3 Week 4: 10 x 3
D
One arm Cuban rotations
8
3
15 sec rest between arms, 120 sec rest perform D.
https://www.youtube.com/watch? v=64VMBnDZbdg start again with a new heavier weight then before and build up in same way. Week 2: 8 x 4 sets (same weight) Week 3: 10 x 3 sets (increase weight) Week 4: 10 x 4 sets (same weight)
DAY 3 – Lowerbody After the Warm-up: Exercise Reps Sets
Rest
Tempo
A1 Knee 20 to 2 to 3 30 sec rest Rotations 30 perform A2.
-
https://www.youtube.com/watch? v=u6n45RJMWCg
A2 Dorsiflexi 10 on band per stretch side
2 to 3 No rest perform A3.
-
https://www.youtube.com/watch? v=qCe4y7tg7rM 1st exercise of the video. Once it gets easy you can make it harder by standing onto something with the working foot.
A3 Overhead 10 squats
2 to 3 60 sec rest perform A1.
-
https://www.youtube.com/watch? v=L1UN7XIN1_0 if you are not strong enough, or don't have yet the mobility start with a broomstick or a empty bar.
Rest
Tempo
Video
240 sec rest perform A.
4010
https://www.youtube.com/watch? v=IOnYTJz2T0M
Workout: Exercise A
Reps Sets
BackSqua 3 t
5
Week 2: 3 x 5 sets (increase weight) Week 3: 5 x 5 sets (try with weight from week 1) Week 4: 5 x 5 (increase weight)
B
BOX Deadlift
8
4
240 sec rest perform B.
3010
https://www.youtube.com/watch? v=ioErvM6EKJ0
Week 2: 8 x 5 sets Week 3: 10 x 4 sets Week 4: 10 x 5 sets C
Iso squat jump ATG.
8
D
Rotating 10 Back Extension s
3
180 sec rest perform C.
-
https://www.youtube.com/watch? v=iSuhhD2ef04 Always 8 x 3. try to jump higher and higher each time.
3
180 sec rest perform D.
3010
https://www.youtube.com/watch? v=z7V1W5hgorQ Always 10 x 3 reps. Start with bodyweight as that gets easy use a weight around 5-10kg.
DAY 4 - Bend Arm Strength and Flexibility. After the Warm-up: Exercise Reps Sets A1 Laying 8 Shoulder Dislocatio ns
Rest
2 to 3 30 sec rest perform A2.
Tempo
Video
-
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that. Always 8 reps.
A2 Retraction 3 to 5 2 to 3 No rest + perform A3. depression hang
-
A3 Shoulder Flexion stick
-
3060 sec
2 to 3 60 sec rest perform A1.
https://www.youtube.com/watch? v=QbGLZWtG0uI 2:10 of video, You can also play around with first doing the depression then retracting fully. To make it harder ad more seconds to the hold on each rep. https://www.youtube.com/watch? v=fqxh1pTHSYU Start with a light weight around 3-4kg, once you feel comfortable in a 60 sec hold increase the weight by 2-3kg.
Workout: Exercise A1 HSPU back to
Reps Sets
Rest
Tempo
Video
3 to 5 5
30 sec rest perform A2.
3011
https://www.youtube.com/watch? v=tHZY7KxtZeE
wall
start with head to ground, nose to ground, then increase the reps. Once you get 8 x 5, you can increase the elevation to make it harder.
A2 Close 5 Weighted Chin-ups
5
No rest perform A3.
3010
https://www.youtube.com/watch? v=zjJu--yUS_A Week 2: 3 x 5 sets(increase weight) Week 3: 8 x 5 sets (same weight week 1) Week 4: 5 x 5 sets (increase weight)
A3 One leg 30 elevated sec hamstring stretch.
4 to 5 60-120 sec rest perform A1.
B1 Robotic Pull-ups
4
8
https://www.youtube.com/watch? v=qc_3dNaMbPE 30 sec per leg, you can also slightly play with the elevation you put your leg on. Strive for chin to knee, then chin to toes.
30-45 sec rest 3111 perform B2.
http://www.pikore.com/m/1041258172 287850827_1463138109 Week 2: 8 x 5 sets Week 3: 5 x 5 sets(increase weight) Week 4: 5 x 4 sets(increase weight) + 1 set max reps with BW.
B2 Weighted 8 Dips
4
No rest perform B3.
3010
https://www.youtube.com/watch? v=xO0MEj_3S-Q Week 2: 5 x 5 sets(increase weight) Week 3: 8 x 4 sets(increase weight) Week 4: 5 x 4 sets(increase weight) +1set max reps with -30% of working weight.
B3 Weighted 5 Pike stretch
5
60-120 sec rest perform B1.
https://www.youtube.com/watch? v=FMmd7lrELRo Once its easy and comfortable increase the weight by 5kg. Phaes 2: 5 reps, last rep you hold it for 10-30 seconds.
C1 Weighted 8 Ring
3
NO rest perform C2.
3011
https://www.youtube.com/watch? v=Y3K660RRpfc
push-ups Use a weighted vest or a plate on your back. + 10kg only. Try to increase the reps on each week, always x 3 sets (remember the tricep set will kill you) C2 Bodyweig 10 ht Tricep Extension s
3
C3 Intermedi 30 ate Front sec Split
4
No rest perform C3.
4010
https://www.youtube.com/watch? v=iOXIcH5atVM once it gets easy, lower the bar slightly so it gets harder.
On Feeling Perform C1.
https://www.youtube.com/watch? v=5x4bkBFgwj8 Phase 2: 5 reps + 30 sec hold.
DAY 5 - Session 1 – Mobility and Flexibility. Workout: Exercise
Reps Sets
Rest
Tempo
Video
A1 Mobility Sequence 1
2 to 3 On Feeling Perform A2.
-
https://www.youtube.com/watch? v=IjfSfN5bt_Y
A2 Mobility Sequence 2
2 to 3 On Feeling Perform A3.
-
https://www.youtube.com/watch? v=K0_fzyysnrk
A3 Mobility Sequence 3
2 to 3 On Feeling Perform A1.
-
https://www.youtube.com/watch? v=B5yABZCkhLQ
30 sec rest perform B2.
-
https://www.youtube.com/watch? v=qkREP-QZDTE Once it gets easy use a weight of +5kg.
B1 Active Middle splits
3 to 5 3
B2 Leg-lift to 5 round back
3
On Feeling Perform B1.
-
https://www.youtube.com/watch? v=nlI7Bc1rEoI Always try to increase the range of motion.
C1 Laying 8 Shoulder Dislocatio ns
3
30 sec rest perform C2.
-
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that.
Always 8 reps. C2 Elevated Bridge
1530 sec
4 to 5 On Feeling Perform C1.
-
https://www.youtube.com/watch? v=_gzu2RebbQY once you can hold it for 30 sec, move to a lower elevation.
DAY 5 - Session 2 – Straight Arm Strength. After the Warm-up: Exercise Reps Sets A1 Retraction 3 to 5 2 + depression
Rest
Tempo
Video
No rest perform A2.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 2:10 of video, You can also play around with first doing the depression then retracting fully. To make it harder ad more seconds to the hold on each rep.
A2 Scapula 10 protractio ns A3 Planche lean to press position Workout: Exercise
2
30 sec rest perform A3.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI exercise at 3:10 of the video.
3 to 5 2
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=IBrLm6xM_Sk
Reps Sets
Rest
Tempo
Video
A1 180 ADV 2 Frontlever pulls
5
30-45 sec rest perform A2.
https://www.youtube.com/watch? v=OwlHoLaUCr0 Week 2: 2 x 6 Week 3: 3 x 5 Week 4: 3 x 6 to make it harder perform the movement slower.
A2 Planche Lean
15 sec
5
180 sec rest perform A1.
-
https://www.youtube.com/watch? v=RnCc_4g6yOM always 15 sec, perform same sets as A1. Always strive to lean as much forward possible!
B1 Retraction 8 to + 12 depression sec hang
4
15-30 sec rest perform B2.
https://www.youtube.com/watch? v=QbGLZWtG0uI Week 2: 8 to 12 sec x 5
static B2 L-sit to High-L
Week 3: 12 to 15 sec x 5 Week 4: 14 to 15 sec x 5 2
4
120-180 sec rest perform B1.
-
https://www.youtube.com/watch? v=qQGTtJ4J4Sg Week 2: 2 x 5 sets Week 3: 3 x 5 sets Week 4: 3 x 5 sets
C1 German Hang
1520 sec
3
No rest perform C2.
-
https://www.youtube.com/watch? v=UG3IT4CVlrA Week 2: 20-30 sec x 3 Week 3: 20-30 sec x 4 Week 4: 20-30 sec x 4
C2 Get off the wall press
2 to 4 3
120 sec rest perform C1.
-
https://www.youtube.com/watch? v=NqmRLejK24g Week 2: 3 to 5 x 3 Week 3: 3 to 5 x 4 Week 4: 3 to 6 x 4
D1 One arm 8 trap raises
D2 Side raises
10
3
3
15 sec rest betweens arms, 45 sec rest perform D2.
3111
120 sec rest perform D1.
3010
https://www.youtube.com/watch? v=oBtj0TuGwm4 increase the weight by 0,5-1kg after each workout and keep the same rep range. https://www.youtube.com/watch? v=NeqG5ef-swk increase the weight by 0,5-1kg after each workout and keep the same rep range. 1st exercise perform it sitting so its harder.
DAY 6 – Lowerbody After the Warm-up: Exercise Reps Sets
Rest
Tempo
Video
A1 Knee 20 to 2 Rotations 30
30 sec rest perform A2.
-
https://www.youtube.com/watch? v=u6n45RJMWCg
A2 Hip 10 Flexor per Activation side
2
No rest perform A3.
-
https://www.youtube.com/watch? v=qCe4y7tg7rM 2:57.
A3 Overhead 10
2
60 sec rest
-
https://www.youtube.com/watch?
squats
perform A1.
v=L1UN7XIN1_0 if you are not strong enough, or don't have yet the mobility start with a broomstick or a empty bar.
Workout: Exercise
Reps Sets
Rest
Tempo
Video
A
Elevated Deadlift
5
5
240 sec rest perform A.
2110
https://www.youtube.com/watch? v=lMbldlqt3o8 Week 2: 4 x 5 (increase weight) Week 3: 8 x 5 (same weight as week 1) Week 4: 5 x 5(increase weight)
B
FrontSqua 8 ts
4
240 sec rest perform B.
3010
https://www.youtube.com/watch?v=UXBTppnmT0 Week 2: 10 x 4 sets Week 3: 8 x 4 sets(increase weight) Week 4: 10 x 4 sets
C
Beginner Harop curl
3
180 sec rest perform C.
5010
https://www.youtube.com/watch? v=A2xRx7dGWaE Always 5 x 3. to make it harder try to keep the hips more straight.
D
Calve 30 Raises, Close,nor mal,wide.
3
180 sec rest perform D.
3111
https://www.youtube.com/watch? v=6iJybD7Zfq0
5
PHASE 3
DAY 1 - Bend Arm Strength and Flexibility. After the Warm-up: Exercise Reps Sets A1 Laying 8 Shoulder Dislocatio ns
2 to 3
Rest
Tempo
Video
30 sec rest perform A2.
-
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that. Always 8 reps.
A2 One arm 2 to 3 2 to retractions x 5 3 sec
No rest perform A3.
-
https://www.youtube.com/watch? v=NwRwuLtI7fY 1:10 the right clip of the video, keep alternating each arm. To make it harder hold the retractions longer.
A3 Shoulder Flexion stick
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=fqxh1pTHSYU
30-60 2 to sec 3
Start with a light weight around 3-4kg, once you feel comfortable in a 60 sec hold increase the weight by 2-3kg. Workout: Exercise A1 Military Press
Reps Sets
Rest
5
30-45 sec rest 3010 perform A2.
5
Tempo
Video https://www.youtube.com/watch? v=qBFp_rJB6Is&feature=youtu.be Week 2: 3 x 5 (increase weight) Week 3: 8 x 5 (same weight as week 1) Week 4: 5 x 5 (increase weight)
A2 Archer Ring Chin-ups
2
5
15 sec rest between arms,no rest perform A3.
5111
https://www.youtube.com/watch? v=vzLu9fFEwRY focus on pulling with one arm as much possible. Keep attention to the tempo given. Week 2: 2 x 5(less assistance) Week 3: 3 x 5 Week 4: 3 x 5(less assistance) or 4 x 5)
A3 Hip-ups
->
2
60-120 sec rest perform A1.
-
https://www.youtube.com/watch? v=ZjefdMGUero Start with around 58kg on each knee, if there is pain lower the weight. Once you feel it wont push you to a bigger range then increase the
weight by 3-5kg per knee. Perform 10 reps, 10 sec hold, 10 reps, 10 sec hold. A3 Stalder get-ups
3 to 5 3
B1 Bulgarian 5 Dips
4
60-120 sec rest perform A1.
-
https://www.youtube.com/watch? v=OF9gC1WAbOo in phase 3 you should strive to perform this movement in a middle split without using your hands. Remember the goal is to perform it on the floor without the use of a elevation.
30 sec rest perform B2.
4011
https://www.youtube.com/watch? v=33yisGbHbR4 Week 2: 5 x 5 Week 3: 6-8 x 4 Week 4: 6-8 x 5
B2 90 Degree 15iso chin 30 up hold L- sec sit
4
B3 Side Split 1530 sec
5
No rest perform B3.
-
https://www.youtube.com/watch? v=rfJFHYgthyM Week 2: 15-30 sec x 5 Week 3: 30-45 sec x 4 Week 4: 30-45 sec x 5
60-120 sec rest perform B1.
-
https://www.youtube.com/watch? v=6Q9H4JOEdkE in phase 3, you should be able to be close to a side split. The method we use now is to take a weight of 5kg move to the deepest range of motion hold for 30 seconds, drop the weight and try to move to a deeper range assisted or without and hold for another 15-30 seconds.
C1 Barbell 8 to Deadstop 10 Rows
3
10 sec rest perform C2.
2111
https://www.youtube.com/watch? v=Ahvpgf7UL6Q try to increase the weight on each workout but keeping the same rep range.
C2 Ring Rows
8 to 10
3
No rest perform C3.
3111
https://www.youtube.com/watch? v=m6MrDVFGO7Q Try to focus on the form.
C3 Pancake
5
4 to 5 60 sec rest perform C1.
-
https://www.youtube.com/watch? v=ENM049m2e4Q
in phase 3 you will perform 5 reps with 5kg, then hold it in the deepest position for 30 seconds. Increase the weight after 2 weeks by around 2-3kg. You can use a dumbell,barbell or plate on your back.
DAY 2 - Session 1 – Mobility and Flexibility. Workout: Exercise Reps Sets Rest Tempo
Video
A1 Mobility Sequence 1
1 to 2 On Feeling Perform A2.
-
https://www.youtube.com/watch? v=IjfSfN5bt_Y
A2 Mobility Sequence 2
1 to 2 On Feeling Perform A3.
-
https://www.youtube.com/watch? v=K0_fzyysnrk
A3 Mobility Sequence 3
1 to 2 On Feeling Perform A1.
-
https://www.youtube.com/watch? v=B5yABZCkhLQ
B1 Active Middle splits
3 to 5 3 to 4 15-30 sec rest perform B2.
https://www.youtube.com/watch? v=qkREP-QZDTE Use around 5kg, and increase the weight each workout by 2kg.
B2 Elevated one leg hamstring stretch
5-10 3 to 4 15-30 sec rest reps perform B3. + 1530 sec hold
https://www.youtube.com/watch? v=4feuIqHQQMk Keep your toes pointed up by flexing your feet to the shin, use a elevation to make it harder and feel it in a different area. Aim first for knee then to toes. Perform 5 to 10 reps, once you are in the deepest range hold for 15-30 seconds.
B3 Cossack Squats
5 per 3 to 4 On feeling side perform B1.
https://www.youtube.com/watch? v=tpczTeSkHz0 start again with around 5kg, and then build up the weight each workout by 2kg.
C1 Laying 8 Dislocatio ns
3
15-30 sec rest perform C2.
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy, you can add small weights to the stick, start with around
1-2kg and increase by 0,5,1kg after that. Always 8 reps. C2 Skin the cat
3
3
15-30 sec rest perform C3.
https://www.youtube.com/watch? v=MkbviY7sfRc Try to hit the deepest range of motion on each rep.
C3 Elevated 15Bridge/Bri 30 dge sec
3
On feeling perform C1.
-
https://www.youtube.com/watch? v=_gzu2RebbQY You can probably do this on the floor by now, if not very soon! Strive for 30 seconds on the floor.
Rest
Tempo
Video
No rest perform A2.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 2:10 of video,
DAY 2 - Session 2 – Straight Arm Strength. After the Warm-up: Exercise Reps Sets A1 Retraction 3 to 5 2 + depression
You can also play around with first doing the depression then retracting fully. To make it harder ad more seconds to the hold on each rep. A2 Scapula 10 protractio ns A3 Planche lean to press position Workout: Exercise
2
30 sec rest perform A3.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI exercise at 3:10 of the video. You can also add a resistance band to make it harder.
3 to 5 2
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=IBrLm6xM_Sk get as much weight on your hands.
Reps Sets
Rest
Tempo
Video
A1 ADV 2+ Frontlever 3-5 raises + sec holds
5
A2 Tuck Planche on
5
8 to 12 sec
30-45 sec rest perform A2.
https://www.youtube.com/watch? v=3dJSNBoADRg Week 2: 2+ 5-8 sec x 6 Week 3: 3+ 5 sec x 5 Week 4: 3+ 5-8 sec x 6
180 sec rest perform A1.
-
https://www.youtube.com/watch? v=1r77ejsvEHE Week 2: 8-12 sec x 6
handles
Week 3: 10-15 sec x 5 Week 4: 10-15 sec x 6
B1 Tuck fl 2 raise from fl position.
4
30 sec rest perform B2.
-
https://www.youtube.com/watch? v=adg5XSrd0Fs To make it harder you can hold the fl position longer on each rep. Week 2: 2+ sec x 4 sets Week 3: 2 x 5 sets Week 4: 3 x 4 sets
B2 L-sit to tuck planche
2
4
120-180 sec rest perform B1.
-
https://www.youtube.com/watch? v=pi0sIKagfms To make it harder you can hold the planche position longer on each rep. Week 2: 2+ sec x 4 sets Week 3: 2 x 5 sets Week 4: 3 x 4 sets
C1 Leg-raise 2 to 4 3 to full hip extension
30 sec rest perform C2.
-
https://www.youtube.com/watch? v=OCxpedBRREE Week 2: 3 to 5 x 3 Week 3: 3 to 5 x 4 Week 4: 4 to 6 x 3
C2 Back offs 3 to 5 3
120 sec rest perform C1.
-
https://www.youtube.com/watch? v=NqmRLejK24g Week 2: 6 to 8 x 3 Week 3: 6 to 8 x 4 Week 4: 8 to 10 x 3
D
One arm cuban rotations
8
3
15 sec rest 4010 between arms, 120 sec rest perform D.
https://www.youtube.com/watch? v=64VMBnDZbdg start again with a new heavier weight then before and build up in same way. Week 2: 8 x 4 sets (same weight) Week 3: 10 x 3 sets (increase weight) Week 4: 10 x 4 sets (same weight)
DAY 3 – Lowerbody After the Warm-up: Exercise Reps Sets
Tempo
Video
A1 Knee 20 to 2 to 3 30 sec rest Rotations 30 perform A2.
-
https://www.youtube.com/watch? v=u6n45RJMWCg
A2 Dorsiflexi 10 on band per stretch side
2 to 3 No rest perform A3.
-
https://www.youtube.com/watch? v=qCe4y7tg7rM 1st exercise of the video. Once it gets easy you can make it harder by standing onto something with the working foot.
A3 Overhead 10 squats
2 to 3 60 sec rest perform A1.
-
https://www.youtube.com/watch? v=L1UN7XIN1_0 to make it harder increase the weight but keep the same rep range.
Rest
Tempo
Video
240 sec rest perform A.
3311
https://www.youtube.com/watch? v=9ee_cVuAP7o
Workout: Exercise A
Reps Sets
Pause 3 BackSqua t
5
Rest
Week 2: 2 x 5 sets (increase weight) Week 3: 5 x 5 sets( try with week 1 weight) Week 4: 3 x 5 sets(increase weight)
B
Harop curl
C
D
5
3
240 sec rest perform B.
6010
https://www.youtube.com/watch? v=Y7ndeehIOhU Always 5 x 3. to make it harder try to keep the hips more straight.
Bulgarian 12 Split squat
3
180 sec rest perform C.
-
Always 12 x 3. try to increase the weight on each week! https://www.youtube.com/watch? v=q4iZhYpVOOA
Rotating 10 Back Extension s
3
180 sec rest perform D.
3010
https://www.youtube.com/watch? v=z7V1W5hgorQ Always 10 x 3 reps. Use a weight you can do 10 reps with, try to increase the weight each workout.
DAY 4 - Bend Arm Strength and Flexibility. After the Warm-up: Exercise Reps Sets
Rest
Tempo
Video
30 sec rest perform A2.
-
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy increase the weight by 0,5-1kg.
A2 Retraction 3 to 5 2 to 3 No rest + perform A3. depression hang
-
https://www.youtube.com/watch? v=QbGLZWtG0uI 2:10 of video,
A3 German Hang w pronated grip
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=UG3IT4CVlrA Try to increase the range of motion as much possible, know your limits there should be no pain!
Reps Sets
Rest
Tempo
Video
3
30 sec rest perform A2.
3011
https://www.youtube.com/watch? v=trKhbwPCs2E
A1 Standing 5 Shoulder Dislocatio ns
Workout: Exercise A1 Belly to Wall HSPU
1530 sec
2
2
5
You can also play around with first doing the depression then retracting fully. To make it harder ad more seconds to the hold on each rep.
start with fore head to ground, nose to ground, then increase the reps. Once you get 8 x 5, you can increase the elevation to make it harder. A2 Deadstop 5 Weighted Pull-ups
5
No rest perform A3.
2210
https://www.youtube.com/watch? v=DLGynApNqns Week 2: 8 x 4 sets(same weight as week 1) Week 3: 5 x 5 sets(increase weight) Week 4: 8 x 5 sets
A3 One leg 30 elevated sec hamstring stretch.
4 to 5 60-120 sec rest perform A1.
https://www.youtube.com/watch? v=qc_3dNaMbPE 30 sec per leg, you can also slightly play with the elevation you put your
leg on. Strive for chin to knee, then chin to toes. B1 Weighted 5 Dips
5
30-45 sec rest 3010 perform B2.
https://www.youtube.com/watch? v=xO0MEj_3S-Q Week 2: 8 x 4 sets(same weight as week 1( Week 3: 5 x 5(increase weight) Week 4:8 x 4 sets(same weight as week 3)
B2 Wide Lsit Pullups
5
5
No rest perform B3.
B3 Weighted 5 Active Shoulder Pike stretch
5
60-120 sec rest perform B1.
3010
https://www.youtube.com/watch? v=dvppsc88G8o Perform same amount of sets as B1. Try to increase the reps on each workout! https://www.youtube.com/watch? v=JqJhILs19mY you can also use a broomstick with weight or a barbell start around 5-10kg. Once it gets easy increase the weight by 2-3kg. Hold on the last rep for 15 seconds in the deepest range.
C1 Korean 4 to 6 3 Ring push ups
NO rest perform C2.
3011
https://www.youtube.com/watch? v=uvmhQbYHhyY Try to increase the range of motion and reps on each workout!
C2 OA Dumbell Rows
No rest perform C3.
4010
https://www.youtube.com/watch? v=0i2x7-m-wHs
10
3
increase the weight each workout keep the same rep range. C3 Intermedi 5+ ate Front 30 Split sec
4
On Feeling Perform C1.
https://www.youtube.com/watch? v=5x4bkBFgwj8
DAY 5 - Session 1 – Mobility and Flexibility. Workout: Exercise
Reps Sets
Rest
Tempo
Video
A1 Mobility Sequence 1
1 to 2 On Feeling Perform A2.
-
https://www.youtube.com/watch? v=IjfSfN5bt_Y
A2 Mobility Sequence
1 to 2 On Feeling Perform A3.
-
https://www.youtube.com/watch? v=K0_fzyysnrk
2 A3 Mobility Sequence 3
1 to 2 On Feeling Perform A1.
B1 Hip -> Rotations
3
-
15-30 sec rest perform B2.
https://www.youtube.com/watch? v=B5yABZCkhLQ
https://www.youtube.com/watch? v=ZjefdMGUero Start with around 58kg on each knee, if there is pain lower the weight. Once you feel it wont push you to a bigger range then increase the weight by 3-5kg per knee. Perform 10 reps, 10 sec hold, 10 reps, 10 sec hold.
B2 Stalder get-ups
3 to 5 3
15-30 sec rest perform B3.
https://www.youtube.com/watch? v=OF9gC1WAbOo in phase 3 you should strive to perform this movement in a middle split without using your hands. Remember the goal is to perform it on the floor without the use of a elevation.
B3 Horse Stance
5
On feeling perform B1.
https://www.youtube.com/watch? v=0JApz7PKMbw
3
perform 5 reps, then hold 30 seconds in the deepest range of motion. Once it gets easy use a weight of 5kg and increase from there slowly by 2-3kg C1 Laying 8 Dislocatio ns
3
15-30 sec rest perform C2.
https://www.youtube.com/watch? v=uU21zmiL-r4 once it gets easy, you can add small weights to the stick, start with around 1-2kg and increase by 0,5,1kg after that. Always 8 reps.
C2 Elevated 15Bridge/Bri 30 dge sec
3
15-30 sec rest perform C3.
https://www.youtube.com/watch? v=_gzu2RebbQY You can probably do this on the floor by now, if not very soon! Strive for 30 seconds on the floor.
C3 Bridge wall rotations
3
On feeling perform C1.
https://www.youtube.com/watch? v=Kr0n2L1zzWI
5
DAY 5 - Session 2 – Straight Arm Strength.
After the Warm-up: Exercise Reps Sets
Rest
Tempo
Video
A1 One arm 2 to 3 2 retractions x 5
No rest perform A2.
-
https://www.youtube.com/watch? v=NwRwuLtI7fY 1:10 the right clip of the video, keep alternating each arm. To make it harder hold the retractions longer.
A2 Scapula 10 protractio ns
2
No rest perform A3.
-
https://www.youtube.com/watch? v=QbGLZWtG0uI exercise at 3:10 of the video. You can also add a resistance band to make it harder.
A3 Frontsupp 10ort L-sit 20 sec
2
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=Je4K_AV240I Once it gets easy strive to push your hips in front of the hands.
Workout: Exercise
Reps Sets
Rest
Tempo
Video
A
2
180-240 sec rest perform A.
-
https://www.youtube.com/watch? v=RwnlIPq_7A4 Perform in TUCK FIRST. To make it harder try to do it slower or perform it in a harder variation of the front and back lever.
360 pulls on the rings in tuck.
6
Week 2: 3 x 5 sets Week 3: 3 x 6 sets Week 4: 3 x 6 sets
B1 Tuck Planche on floor
8 to 12 sec
B2 Inverted 2 hang to frontlever negative
5
15-30 sec rest perform B2.
https://www.youtube.com/watch? v=1r77ejsvEHE Week 2: 8-12 sec x 6 Week 3: 10-15 sec x 5 Week 4: 10-15 sec x 6
5
120-180 sec rest perform B1.
https://www.youtube.com/watch? v=HCTf5pPALwg&feature=youtu.be
-
To make it harder try to do it slower or perform it in a harder variation of the frontlever. ( make sure when you do this that you perform it in a harder variation then a frontlever progression you can hold. So when you do a tuck you will go for adv tuck. Week 2: 2 x 6
Week 3: 3 x 5 Week 4: 3 x 6 C1 Lift off toes
1015 sec
4
No rest perform C2.
-
https://www.youtube.com/watch? v=iInonlyl1f8&feature=youtu.be push very hard into the ground. Try to increase the time each workout.
C2 Dragonfla 3 to 5 4 gs
120 sec rest perform C1.
-
https://www.youtube.com/watch? v=pErxrPE432w&feature=youtu.be If you cant perform full ones yet perform it in straddle or adv position. Try to increase the reps.
D
Shoulder finisher
10 of 2 each
180 sec rest perform D.
-
https://www.youtube.com/watch? v=klxMOh-U6E4 increase the weight slightly each workout.
After the Warm-up: Exercise Reps Sets
Rest
Tempo
Video
A1 Knee 20 to 2 Rotations 30
30 sec rest perform A2.
-
https://www.youtube.com/watch? v=u6n45RJMWCg
A2 Hip 10 Flexor per Activation side
2
No rest perform A3.
-
https://www.youtube.com/watch? v=qCe4y7tg7rM 2:57.
A3 Overhead 10 squats
2
60 sec rest perform A1.
-
https://www.youtube.com/watch? v=L1UN7XIN1_0 if you are not strong enough, or don't have yet the mobility start with a broomstick or a empty bar.
DAY 6 – Lowerbody
Workout: Exercise
Reps Sets
Rest
Tempo
Video
A
5
240 sec rest perform A.
2110
https://www.youtube.com/watch? v=wjhwDl916xw
Snatch grip Deadlift
5
Week 2: 3 x 5 (increase weight) Week 3: 5 x 5(higher then week 1) Week 4: 3 x 5(increase weight)
B
FrontSqua 8 ts
4
240 sec rest perform B.
3010
https://www.youtube.com/watch?v=UXBTppnmT0
Week 2: 10 x 4(same weight as week 1) Week 3: 8 x 4(increase weight) Week 4: 10 x 4(same weight as week 3) C
Romanian 10 Deadlifts
3
180 sec rest perform C.
4010
https://www.youtube.com/watch? v=XowKMitOVNc Week 2: 10 x 3 sets(increase weight) Week 3: 8 x 4 sets (increase weight) Week 4: 10 x 4 sets (same weight as week 3)
D
Calve 30 Raises, Close,nor mal,wide.
3
180 sec rest perform D.
3111
https://www.youtube.com/watch? v=6iJybD7Zfq0 When it gets easy increase the weight.
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Thank You First I want to thank you for supporting me by buying and reading this book. When I see that you and other people like the books I write I will continue to create more content and provide you with more of what I do and know. It’s important to not rush through any of the information, exercises and programs you find in this book. You should study it, not miss a thing and prepare your mind well before starting. Make sure that you execute everything and execute it to the best of your abilities. The LBM Blueprint is not easy. It’s actually very hard to do and all of the exercises I have given must be done to ensure you achieve the best progress possible. Every form of training is needed to make it complete. So once again don’t miss anything! Train, Mobilize, Breath, Meditate, Make it a lifestyle! I wish you all the best in your journey to become a well rounded athlete. If there are any questions or concerns I will be happy to help you. Please send me an email with your question to
[email protected] and I will respond to you as soon as possible.
64
The LBM Blueprint
THE LBM BLUEPRINT
LITTLEBEASTM Metin Dabak
WEBSITE www.littlebeastm.com
EMAIL
[email protected]
www.littlebeastm.com
