Max Boehm Posted July 5, 2014 Share Posted July 5, 2014 Hi thereCould you please give me any ideas how to improve my current routine. It looks the following:Warm up: Stretching->skipping rope (100 spins)->push ups(20) x3Wide grip bar pull ups (10) and Ring Dips (8-10) supersets x5Three minutes rest + stretching+ handstand attemptsFalse grip l-sit pull ups (6) and wall assisted handstand push ups (8) supersets x5Three minutes rest + stretching+ handstand attemptsClose grip pull ups (12) and one legged diamond push ups (12) supersets x5Three minutes rest + stretching + handstand attemptsTuck front lever (10 seconds) and tuck planche (5 seconds) supersets x3Three minutes rest + stretching+ handstand attemptsOne legged back lever (10 seconds+) and L Sit (15-20 seconds) x3Cool DownThe whole workout takes about 60 minutes. It looks like a lot. However I dont have that much spare time and I try to get the most out of it. I follow this routine three to four times a week.My strength increases every week since I follow this routine.My main goals are to build a planche (straddle planche), master the muscle up, learn front a back lever, develope a freestanding handstand push up and build some muscle (less important). WIll this routine support my goals?CheersMax Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted July 5, 2014 Share Posted July 5, 2014 probably you need to insert more mobility and less exercises. Link to comment Share on other sites More sharing options...
Max Boehm Posted July 5, 2014 Author Share Posted July 5, 2014 Thank you for your quick replyI stated that I do stretches. Stretches in my case means:Wrist preparation, planche leans, holding onto a wooden stick with both hands whilst rotating my arms (behind the back), other types of arm rotations, shoulder preparation...My body is quite flexible by now compared to one month ago (bridge, palms together behind my back (http://www.tantramag.com/yoga/poza131-2.jpg)). CheersMax Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted July 5, 2014 Share Posted July 5, 2014 this depends on the definition of bridge you have, you can post a pic. Link to comment Share on other sites More sharing options...
Max Boehm Posted July 6, 2014 Author Share Posted July 6, 2014 (edited) My bridge is by far not a gymnasts bridge. The photo is from two weeks ago. I worked on my hand/arm positioning, which is better by now (arms are almost vertical by now). Edited July 6, 2014 by RingMax Link to comment Share on other sites More sharing options...
Jon Douglas Posted July 6, 2014 Share Posted July 6, 2014 You have the same bridge issue I had until Cole corrected me. You *need* to work on less arch from the lower back and making it all about your chest and shoulders. I have fixed next-day irritation that kept me from bridging on consecutive days by working on this, and I read a post from Dillon a while ago that reported the same experience aside from injury dangers, it is also a lot more useful flexibility when you are working on opening your shoulders with every bridge 1 Link to comment Share on other sites More sharing options...
Max Boehm Posted July 6, 2014 Author Share Posted July 6, 2014 Thanks Jon Douglas! I will try to fix this.Awesone picture btw. Link to comment Share on other sites More sharing options...
Jon Douglas Posted July 6, 2014 Share Posted July 6, 2014 Thanks Jon Douglas! I will try to fix this.Awesone picture btw.It will make quite a difference for you, and potentially spare you an injury down the track. And thanks I thought about a giraffe head or something too, but everyone loves Yoshi. Link to comment Share on other sites More sharing options...
Vincent Stoyas Posted July 6, 2014 Share Posted July 6, 2014 You have the same bridge issue I had until Cole corrected me. You *need* to work on less arch from the lower back and making it all about your chest and shoulders. I have fixed next-day irritation that kept me from bridging on consecutive days by working on this, and I read a post from Dillon a while ago that reported the same experience aside from injury dangers, it is also a lot more useful flexibility when you are working on opening your shoulders with every bridgeTrue story. The easiest way for me to accomplish this was to do to elevated bridges until I could move it back down to the floor. Link to comment Share on other sites More sharing options...
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