Take a look at monkeys and apes in the wild. They're in far better shape than human beings. They have greater endurance and flexibility, and they possess far superior strength. The exercises that resemble what these primates do most are pullups (and chinups).
Monkeys and apes that climb trees for a living work with their own bodyweight. They don't lift weights or use machines. And so, is it any wonder that a 60 pound chimpanzee has triple the strength of an athletic male - while a gorilla has the strength of 10 Olympic weight lifters?
- A PULL UP is when your hands are facing away from you. This will work your back and biceps.
- A CHIN UP is when your hands are facing towards you. Although this also works your back, it has more emphasis on your biceps.
Grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you. Hang all the way down. Pull yourself up until your chin is above the bar. Slight pause Lower yourself all the way back down. Go up, and really concentrate on isolating your back and biceps. Don’t swing!
Once you can do a single pull up, work on doing them in sets. Do one pull up, then wait a minute or two and do another one. Then wait a few more minutes and do another one. A few days later, try to do two in a row, and do a few sets of two. You need to start somewhere, but as soon as you can do one, you can find a way to do two. After that, find a way to do three, and so on. Remember, don’t cheat yourself by only going halfway down and not going all the way up. Straighten your arms out at the bottom, and get your chin over the bar!
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- Animal walks - Gymnastic Movements
- Squat series and walking Lunges
- Lying hip press outs
- Lying press outs with leg crossed over
- Butterfly's and single push outs
- Kneeling Lunge series
- Squat Holds
- Crab squats keep opposite leg parallel
- Pigeon Stretch front leg 90 degrees. Roll it,Floss it.
16 min EMOM;
10 Left Hip Hinges DB/KB
20 Partner A Leg Throws
10 Right Hip Hinges DB/KB
20 Partner B Leg Throws
3 sets x 15 reps
DB Front Squats
Push Ups (Weight on back if needed)
3 x Max Plank Hold
4 sets x 10 reps
BB Front Squats (Box Squats)
BB Bent Over Row
3 x set Max Pull ups (Reverse Grip)