📈Train with Andry Strong Academy⬇️ ❗️Try 7 Days Free Trial. 📲 Tap link in bio and Get Started Today ▪️ Unique 9-level Planche Training System ▪️4-level Front Lever Plan, from beginner to advanced ▪️3-level Basic Strength plan; if you can’t do pull-ups or push-ups, start with this plan ▪️ 5-level Handstand program ▪️Beginner and Intermediate Skills 👉Join Unique Strong Community where you can share your videos, ask any questions, and I will provide feedback. - Regular push-ups are great for staying in shape and increasing strength, but if you want to learn the Planche, it’s essential to focus on push-ups with scapula protraction, activating specific muscles: anterior deltoids, pectoralis major, triceps brachii, serratus anterior, rectus abdominis, obliques, glutes, and hamstrings. By strengthening these muscles and improving muscle connection, your body control will be significantly better. This means that when you start working on Planche progressions, your progress will be faster and more efficient. #calisthenics #tutorial #planche #humanflag #human #body #pullup #muscle #training #coach #workout #handstandchallenge #planchetutorial #handstand #andrystrong
❗️Pay attention to⬇️ 1️⃣Exercise 1: Negative Front Lever Raises - Perform the negative part for at least 5 seconds. - Keep your body straight and engaged the entire time. ▪️Perform 4 sets of 3-5 reps. Rest 2:00. 2️⃣Exercise 2: Half Ray Front Lever Raises - Keep your body fully straight. - Start the movement by raising your hips towards the bar. - Raise as high as you can (as you get stronger, you will be able to raise higher and higher). - The negative part should be done with full control until you return to the starting position. ▪️Perform 4 sets of 5 reps. Rest 2:00 3️⃣Exercise 3: Front Lever Hold with Band - Choose a band with which you can maintain good form and control your position. - Focus on maintaining proper form. ▪️Perform 4 sets of 10+ seconds. Rest 2:30 📈Stop wasting your time, discover what your body is capable of. Tap link in bio and get started today with Andry Strong Academy App📲 #frontlever #calisthenics #streetworkout #planche #tutorial #howtostartcalisthenics #startcalisthenics #planchetutorial #andrystrong #andrystrongacademy
Nerd Brother Training Shoulders | Part2️⃣⬇️ 1️⃣Exercise 1: Pike Push-Up - Maintain a pike position. - Shift your weight onto your hands, keeping your shoulders and hands in a straight line. - When moving forward, keep your elbows and hands vertical, and lean your shoulders forward to shift more weight from your feet to your hands. - When pushing back, keep the weight on your hands and push back to the starting position. - The closer your feet are to your hands, the harder the exercise becomes. ▪️4 sets of 8-10 reps. Rest for 1:30 minutes between sets. 2️⃣Exercise 2: Wall Walk - Start in a plank position and engage your core muscles. - Step by step, move your feet up the wall, getting as close as you feel comfortable and stable. - Pause for 1 second, then move forward as low as you can. ▪️4 sets of 5 reps. Rest for 1:30 minutes between sets. 3️⃣Exercise 3: Pseudo Push-Up - Rotate your hands to a 45-degree angle to minimize pressure on your wrists. - Lean forward and maintain scapula protraction. - The more you lean forward, the harder the exercise becomes. - Keep your core engaged throughout the movement. ▪️3 sets of 8 reps. Rest for 1:30 minutes between sets. 📲tap link in bio to start training with my App📈 #nerd #nerdprank #prank #nerdbrother #training ⠀#calisthenics #tutorial #planche #humanflag #human #body #pullup #muscle #training #coach #workout #handstand #andrystrong
❗️Pay attention to⬇️ 1️⃣Exercise 1: Negative Front Lever Raises - Perform the negative part for at least 5 seconds. - Keep your body straight and engaged the entire time. ▪️Perform 4 sets of 3-5 reps. Rest 2:00. 2️⃣Exercise 2: Half Ray Front Lever Raises - Keep your body fully straight. - Start the movement by raising your hips towards the bar. - Raise as high as you can (as you get stronger, you will be able to raise higher and higher). - The negative part should be done with full control until you return to the starting position. ▪️Perform 4 sets of 5 reps. Rest 2:00 3️⃣Exercise 3: Front Lever Hold with Band - Choose a band with which you can maintain good form and control your position. - Focus on maintaining proper form. ▪️Perform 4 sets of 10+ seconds. Rest 2:30 📈Stop wasting your time, discover what your body is capable of. Tap link in bio and get started today with Andry Strong Academy App📲 #frontlever #calisthenics #streetworkout #planche #tutorial #howtostartcalisthenics #startcalisthenics #planchetutorial #andrystrong #andrystrongacademy