❗️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
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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