THANK YOU FOR YOUR SUPPORT! Hello, my friend! Thanks a lot for purchasing my training program! I hope it will become an irreplaceable helper in your journey into the awesome calisthenics world and I’m prey sure it will denitely help you reach your goals! I strongly recommend you to visit your physician before starng using this program. Despite the face that I’ve tried to create programs suitable for the most of the people everybody is unique. Remember! Don’t neglect your health in favour of faster progress! Also, never forget about warm-up. It’s a very important part of your training which allows you to avoid injuries and progress much faster! When you feel you start following this program with ease, immediately proceed to the next one to avoid stagnaon. Remember the most important thing — NOT A SINGLE DAY WITHOUT PROGRESS!
Igor Kovtun
Level 2
w/out equipment 1. Self-assisted pull-ups
Narrow grip
Normal grip
Wide grip
Technique.You have to concentrate on the target muscles group (here back muscles). It can be achieved by pulling the shoulder blades together in the vercal posion. Also, it’s very crucial to protrude your chest and arch a bit your lower back. You should fully extend your arms, working in the maximal amplitude, and by no means round your back at the highest point of the movement. You should minimally involve your legs and ideally they should be fully relaxed.
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2. Australian pull-ups
Narrow grip
Normal grip
Technique.Your body should be parallel to the ground or close to parallel. Arms should be maximally extended. At the beginning of the exercise elbows go aside, simultaneously you should maximally pull your shoulder blades together and keep this posion to the end of the rep. Reaching the middle point of the exercise start maximally protrude your chest, touching the bar with its lowest point. The speed of execuon is a bit higher than normal.
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3. Push-ups
Normal
Kneeling
Technique.Elbows point aside. The speed of execuon is a bit higher than normal. Keep the chest muscles tensed at the very moment of the movement. Every rep you should touch the oor with your chest. Look forward and keep your head lied up. Torso should go up and down simultaneously with pelvis.
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4. Bent legs raises
5. Squats
Technique.Don’t swing and don’t li your legs too high. Also, in the very nal point of the movement you should slightly round your back that will help you to crunch your abs.
Technique.Knees should not go further the toe line. Place your feet at 45 degrees. Keep your back and head straight keeping balance with help of fully extended arms. Begin the movement by anteriorly lng your pelvis and only then bend your knees moving them aside.
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6. Negave pull-ups
Technique.Inially, bring yourself to the highest point of pull-up using your friend’s help or any other way. Grab the bar using false grip and then pull your shoulders blades together and start moving down slowly in 3-6 sec keeping tension in back but not arms muscles during the whole movement.
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8. Self-assisted reverse grip pull-ups unl 90 degrees
7. Self-assisted reverse grip pull-ups
Technique.Is drascally dierent from any other pull-ups’ techniques. Don’t pull your shoulder blades together, do the opposite – round your back. Execute the movement only by arms’ strength and completely extend them in the inial and nal posions.
Technique.You should concentrate on the target muscles group (here biceps). The concentraon can be achieved by rounding your back in the inial posion. Don’t protrude your chest and don’t arch your lower back. Fully extend your arms working in the maximal amplitude. You should minimally involve your legs and ideally they should be fully relaxed. You should have 90 degrees angle in elbows in the nal posion.
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9. Flexed arm hang
10. Dip from jump
Technique.Press your head to the bar, move your elbows apart and keep angle of 90 +/- 15 degrees.
Technique.Every rep slightly jump up and connue the exercise by using your arms and torso muscles.
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12. Calf raises in two steps
11. Half squat assisted hold
Technique.Angle in legs should be 90 degrees, knees and feet are a bit rotated aside, upper and lower back are ghtly pressed to wall or dierent surface.
Technique.Maximally descend to light tension in calves then rise to parallel to the ground feet posion. Hold this posion for 1 sec then connue rising unl maximal calves contracon and also hold it for 1 sec.
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14. “The pump”
13. Negave dips
Technique.From the top dips posion smoothly and controlled in 2-3 seconds lower in a posion of 90 degrees in elbows. Then go to the inial posion by any comfortable way (for example jump into it).
Technique.From the 90 degrees posion with hands and feet on the ground move forward in shoulders arching back and touching the ground with hips. Then, return to the inial posion through inverted movement. It’s important not to involve abs muscles into work.
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15. Pull-up hold
16. Split jump
Technique.Go to the highest pull-up posion and hold it. Keep your chin over the bar.
Technique.Jump and switch legs or just slowly switch legs. Knee shouldn’t go over the toes line and knee angle should be approximately 90 degrees. Don’t touch the ground with your knees and don’t hel p your with your hands!
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17. Pull-ups
Technique.Maximally move elbows apart pulling shoulder blades together. Arch your lower back a bit and reach the bar with your chest. It’s not important to pull-up unl your chin is over the bar, muscles concentraon is more important.
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with equipment 18. Dips with rubber band
19. Bench push-ups
Technique.Is idencal to regular dips. Aach rubber band to one of the bars and put one of the hands into the loop. Get into dips posion and place your bent legs on the top of rubber band.
Technique.Slightly bend your knees, stepping on the whole feet. Place your hands a bit wider than shoulder’s width and slowly go down unl touching the bench. Fully extend your arms in the inial and nal posions, stressing your triceps in every moment of the movement.
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21. Squats with rubber band
20. Dumbbells/rubber band press
Technique.Absolutely idencal to classic squats. The only differences are that these squats are easier, lower back gets unloaded and we accent our aenon on legs muscles.
Technique.Move elbows strictly apart and don’t fully insert shoulder joints. Wrists are slightly relaxed.
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23. Horizontal one arm row
22. Vercal rubber band row
Technique.Place rubber band approximately at chest level. Go back unl rubber band is tensed enough to keep relaxed arm in horizontal posion then make a step back with a leg of the same name bending the other one and leaning on it to keep balance. Perform pulling movement to belt by arm bending but not using impulse! Arm should move strictly along the body. Pay maximal aenon to lower back muscles.
It’s important to correctly pick a rubber band, bar’s height and your posion, Ideally you should perform the exercise without struggling and reaching the maximal tension in the lower point.
Technique.In the beginning of the movement you should move forward in shoulders aer the tensed rubber band and then simultaneously start pulling move keeping your elbows close to your torso, rounding your chest and pulling your shoulder blades together. Hold the nal posion for half a second. Keep the tempo a bit higher than regular. 16
24. Horizontal row
25. Bench press with rubber band
Technique.Take rubber band with both arms at the distance of two thumbs’ lengths then go back unl rubber band is tensed enough and do a hal f squat. Keep your back maximally straight and perform pulling movement by arms bending along your body touching chest boom. Maximally protrude your chest and pull shoulder blades together.
Technique.Pull a rubber band under bench and pulling elbows apart perform smooth but not too slow bench press. In the nal point pull your shoulders forward to involve chest muscles into work. Rubber band should go strictly over elbows.
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27. Dumbbells/rubber band raises
26. Dips imitaon with rubber band
Technique.Is completely idencal to standard dips’ one.
Technique.Imagine holding two glasses of water and you have to slowly pour it out. Lile nger should be always higher than thumbs, elbows should be always higher than wrists. Don’t stoop!
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29. Pull-ups with rubber band
28. Biceps curls
Technique.Aach rubber band as low as possible and make a few steps forward. Elbows should be placed the closest to body. The movement should be executed in the maximal amplitude. Wrists are stressed. Don’t exceed 90 degrees in elbows in the nal posion.
Technique.Is idencal to regular pull-ups. Place rubber band strictly in the middle.
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Disclaimer This training program is an example and every user can change it for her/his needs by adding or removing some exercises, changing quanes of reps and etc. Unauthorized copying and distribung of this document or its parts is considered a low crime. Dear friends, there are lots and lots of power, me and passion spent on wring and preparing these programs. Your support is very- im portant to me! I’m asking you not to contribute into neither support unauthorized distribuon and also inform me about any suspicious acvity via e-mail address
[email protected] with a theme “copyright infringement”. The author is not responsible for any harm caused to users or its belongings by means of using informaon provided in this document.
You should consult your physician or other health care professional before starng this or any other training programs. Diet recommendaons for this level are available at www.igorkovtun.com/shop
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