WORKOUT APP: https://www.bodyweightwarrior.co.uk/app FILL OUT MY BODYWEIGHT / FLEXIBILITY SURVEY: https://forms.gle/34vTDDVX1mNoJQkE9 Survey closes January 26th Midnight GMT. SHOP: http://www.bodyweightwarrior.co.uk/shop/ COACHING: http://www.bodyweightwarrior.co.uk/online-coaching/ JOIN THE FACEBOOK GROUP: https://www.facebook.com/groups/BodyweightWarriors INSTAGRAM: @TheBodyweightWarrior https://www.instagram.com/thebodyweightwarrior/ This video shares a breakdown of my personal wrist routine and what I do to warm up and remain injury free whilst training for handstands, handbalancing, calisthenics and bodyweight training. MUSIC BY: Christian Nanzell - Always Raining http://www.epidemicsound.com/ See you in the next video! ... https://www.youtube.com/watch?v=S89dl42KlE0

MOVEMBER: https://movember.com/m/14136473?mc=1 LONDON WORKSHOP: https://www.bodyweightwarriorworkshop.co.uk/tickets/london-2021 WORKOUT APP: https://www.bodyweightwarrior.co.uk/app Programs for handstands, skills, strength, mass gain, flexibility, and more! Dumbbell Flye Video: https://youtu.be/rkhmE6FVeUk?t=143 SHOP: http://www.bodyweightwarrior.co.uk/shop/ COACHING: http://www.bodyweightwarrior.co.uk/online-coaching/ INSTAGRAM: @TheBodyweightWarrior https://www.instagram.com/thebodyweightwarrior/ Back to some bodybuilding again...why not. As the final stage of my rehab process for the infraspinatus tear, I am working on improving my body's infrastructure. This involves basically building muscle and a few other pieces. I will be documenting the next 10 weeks and sharing the progress that is made with hopefully some tips on gaining muscle mass with bodyweight training (mainly). MUSIC BY: http://www.epidemicsound.com/ ... https://www.youtube.com/watch?v=EEWfu5voNSc

THE BODYWEIGHT WARRIOR PROGRAM: http://www.bodyweightwarrior.co.uk/ JOIN THE FACEBOOK GROUP: https://www.facebook.com/groups/BodyweightWarriors Instagram: @TheBodyweightWarrior https://www.instagram.com/thebodyweightwarrior/ Online Coaching: tom@bodyweightwarrior.co.uk PREREQUISITES - 1:55 Solid 20-30s Handstand (essential) Bent Arm Handstand Press (not essential) VARIATIONS - 2:35 PART 1 - FLEXIBILITY - 3:18 Straddle Compression - 4:02 A1. Straddle Core Compressions - 3 Sets x 10-20 Reps/Circles or 20-30 Second Hold A2. Weighted Pancake Folds - 3 Sets x 5-10 Reps with 30 Second Hold On The Last Rep Rest 120s between superset. L-Sit Compression - 5:50 A1. L-Sit Core Compressions - 3 Sets x 10-20 Reps/Circles or 20-30 Second Hold A2. Weighted Jefferson Curl - 3 Sets x 5 Reps with 30 Second Hold On The Last Rep Rest 120s between superset. Loaded Stretching/Emmet Louis: https://www.youtube.com/user/EmmetLouis PART 2 - LOADING THE SHOULDERS - 7:50 Progression 1 - Walk Ins/Outs - 8:17 3-5 Sets x 5-10 Reps (Walk out and in is 1 rep) Rest 60-90s between sets. Progression 2 - Press Walks - 9:09 3-5 Sets x 8-12 Reps (Moving backwards is harder than moving forward) Rest 60-90s between sets. These can be paired with movements from parts 1 and 3. Workouts described further below. PART 3 - LEG MOVEMENTS - 10:35 Progression 3 - Headstand Press - 10:50 3-5 Sets x 8-12 Reps (of an appropriate variation; pike, straddle and tuck) Rest 60-90s between sets. Progression 3.5 - Elevated Headstand Press - 11:49 3-5 Sets x 8-12 Reps (of an appropriate variation; pike, straddle and tuck) Rest 60-90s between sets. Be careful with your neck! Progression 4 - Wall Assisted Press - 12:32 3-5 Sets x 3-5 Reps (of an appropriate variation; pike, straddle and tuck) Rest 60-90s between sets. PART 4 - BRING IT TOGETHER: Progression 5 - Jumping Press - 14:33 3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session Rest briefly between clusters and as needed for total reps. Jump less to make these harder. Progression 6 - Press Eccentrics - 15:45 3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session Rest briefly between clusters and as needed for total reps. SLOW and CONTROLLED. Progression 7 - Elevated Feet Press - 17:40 3-5 Sets x 3-5 Rep Clusters or 10-15 Total reps in one session Rest briefly between clusters and as needed for total reps. Change height of assistance to scale. Lower is harder. WORKOUTS -18:55 Train this movement 3+ times a week. Using the rep schemes provided above. Ensure you are also meeting the 3+ times per week mobility training. Beginner Workout 1: A1. Walk Outs/Ins - 5-10 Reps (Walk out and in is 1 rep) A2. Headstand Press - 8-12 Reps (of an appropriate variation; pike, straddle and tuck) Rest 60-90s between exercises. Repea ... https://www.youtube.com/watch?v=cP_touxFXQ8

WORKOUT APP: https://www.bodyweightwarrior.co.uk/app AT HOME PROGRAM: https://www.youtube.com/playlist?list=PLXi7slewxuML6_QJIZVF7NWQQHKgrd5PC CAN'T SQUAT ANKLE ROUTINE: https://youtu.be/WkdXHQ74khI ORIGINAL DORSIFLEXION ROUTINE: https://youtu.be/jy7SSbxcQnw COACHING: http://www.bodyweightwarrior.co.uk/online-coaching/ JOIN THE FACEBOOK GROUP: https://www.facebook.com/groups/BodyweightWarriors INSTAGRAM: @TheBodyweightWarrior https://www.instagram.com/thebodyweightwarrior/ This video breaks down a quick hack for improving dorsiflexion by targetting the tibialis anterior. The tibialis anterior raise can help improve ankle flexibility and mobility to improve your squat range of motion and squat depth. MUSIC BY: Mai Ligne - Pawn Shop http://www.epidemicsound.com/ See you in the next video! ... https://www.youtube.com/watch?v=fqWkZBBXFRo