I need to catch up a little with the dates of the workouts. It’s almost September and this one comes from mid Aug. Hopefully I’ll fix this next week. Tosho chose the abs exercises on this workout as I was catching up with my ex-coach. He did quite a good job though! :) 1.L-Sit Chin [...]
I need to catch up a little with the dates of the workouts. It’s almost September and this one comes from mid Aug. Hopefully I’ll fix this next week. Tosho chose the abs exercises on this workout as I was catching up with my ex-coach. He did quite a good job though! :)
| Exercises | Repetitions | Engaged Muscles |
|---|---|---|
| L-Sit Chin Ups | 2x8 | Back, shoulders, biceps |
| Wider Grip Pull-Ups | 3x8 | Back, biceps, shoulders |
| Back Lever | 5x1 | Back, biceps, shoulders, chest |
| Biceps Curling | 3x8-10 | Biceps |
| Isolated Biceps Curling | 3x8 | Biceps |
| FL Dragon Flag | 3x6 | Shoulders, abs |
| Leg Raises | 2x5-8 | Abs, arms, back |
| L-Sit | 2xMax Out | Core, arms |
1.L-Sit Chin Ups
I felt like working the supinated grip a little this time. Somehow Tosho has a problem with the L-Sit CU/PU through the dead hang. Which is an interesting case considering just recently he smoothly chinned up with attached 20kilos. I give it to the arching position of his back, it’s either a)we work on flexibility or b)we work on his strength at the drop down of the move.
2.Wider Grip Pull-Ups
He also lacks experience and strength on the wider grip. Thanks to whoever made a remark that we don’t do enough wider grip work. So there we go, adding more diversity for a more balanced strength progress. He is actually quickly catching up with the wider grip. :)
3.Back Lever
He is also quickly catching up with the back lever too. Just remembering how troublesome it was for him to just go back on skin the cat. I am quite proud of him now! Slowly but steadily improving and following my steps.
4.Biceps Curling
Some biceps curling with the lastics. Try leaning a little backwards so that you are stable and the lastics can’t pull you forward. I always asure that there is some resistance with the start of the move.
5.Isolated Biceps Curling
This one is great for separate work of the arms. It is good to work on the separately here and there so you can focus on the execution and equality of the left and right muscle groups.
6.FL Dragon Flag
More advanced dragon flags.
7.Leg Raises
Let’s do more abs on the bar.
8.L-Sit
Aaaand hold it for time. Great finisher.
-Arthlete
