- What's up, guys?
I have something really serious to tell you.
I'm actually just gonna have to sit down for this.
(gentle somber music)
I don't know how else to say this.
So I'm just gonna come out and say it.
I lost my full planche.
Nah, seriously guys,
I really did lose my full planche.
It's not that serious, but to me it is.
This is so crazy and if you don't believe me
check out some of this footage
from the last two weeks
of me trying to do a full planche.
It's pretty embarrassing.
Now this is mainly because my arms have been injured
and every single day I'm waking up
with my arms killing me.
It's just like a burning, aching,
very painful feeling in my arms, constantly 24/7.
So the last time I attempted a full planche
was a couple months ago
and I couldn't even lock out my arms.
It was so painful.
I just gave up on it for a bit to let my arms heal
until the last two weeks ago
when I picked it back up.
But that's okay because like always,
I have a plan and a secret weapon.
Today I brought with me the planche God.
All right, time to get this full planche back
and even better than before.
I'm gonna be showing you the exact exercises
that you can do also to start your journey
and unlock these advanced calisthenics movements.
Today we're gonna be training the most important muscle
when it comes to calisthenics.
And no, it's not your abs.
At least not today.
Today we're gonna be training shoulders
and I have a long list of technique
that we're gonna be working through.
Aside from abs, pretty much every calisthenics exercise
utilizes your shoulders.
So on my shoulder days is when I really have
a slam packed technique and skill training day.
So with that said,
today's techniques we're gonna be working on full planche,
handstand pushups,
90 degree handstand pushups,
handstand holds,
and one arm handstand holds,
and even some Victorians and Iron Cross training.
Before all that,
first let me show you what we're working with
with the full planche.
My arms do not even straighten out anymore.
Check this out.
It's actually been a huge improvement.
I've been doing a lot of rehab on my arms
but my arms used to actually hyper extend.
They actually used to bend backwards
and as now as you can see,
they can't even lock out completely straight anymore.
So there's been a lot of damage done to my arms.
Yeah, this is what we're working with.
And slowly over time,
I'm trying to straighten out my arms
by doing different things
like I would hold onto something with my arm locked out
and I would put a resistance band on it
and I would just allow the resistance band
to pull my arms straight.
I would also do different exercises like ring taps,
iron cross pumps, which I'll be doing today.
I even regressed back to solidify my earlier progressions
to build a stronger foundation,
like the tuck planche holds, full planche leans,
and even using weights with exercises
like straight arm flies, straight arm presses,
and straight arm holds.
And those have been giving me a lot of progress.
We'll be doing some of those today as well.
I've also been doing this exercise that I made up
where I pull my wrist down for like 12 reps,
hold it there, and then pull it behind me
with that tension already in place.
And it's been helping straighten out my arm as well.
And aside from the rehab exercises,
I've also been doing different recovery,
like icing my arms,
wearing compression sleeves all day long,
and even to go to sleep,
which that has really helped a lot.
Taking like six glutamine pills a day.
That's also been really helpful.
And allowing my arms to really rest and recover
as well as warming up.
But enough talking.
I'm just gonna show you guys exactly where I am
with the full planche right now.
It's pretty embarrassing, but check it out.
All right, this is my best full planche attempt
currently on parallettes first.
(upbeat music)
Oh, shit.
I actually kind of held that.
All right, this is on the ground.
(upbeat electro music)
Yo.
Dude, I'm so freaking stoked, man.
I wanted to show good progress on the vlog
but I was just happy I could actually hold a full planche
for one second.
So as you can see,
I actually did a lot better than I expected
and that's because I had already laid the groundwork
these past two weeks to be able to get to that point.
I've been diligently training straight arm
strengthening exercises
like with the weights that I mentioned before,
and all the methods of recovery that I've been doing.
So I would highly advise to really work on those first
and all the previous progressions
before getting to this point.
And then at this point,
when you can hold a full planche,
like me for like a second or half a second,
then you wanna start doing this next progression
that I'm gonna get straight into.
That's gonna be handstand to full planche.
This is one of my best progressions
for unlocking the full planche with perfect form.
Now anybody that can do a handstand
can start attempting this progression
because you're just doing the negative
of a handstand to full planche.
You just wanna come down nice and slow
or as slow as you can,
with your arms completely locked out.
The first time you ever try this,
you're gonna come down pretty damn quick.
The more you do it,
the stronger you're gonna get.
Eventually you'll be able to come down slower and slower
until you just, boom, stop right there.
Now one of the best things you can do
to help expedite this process
is to have a spotter there
to help you come down nice and slow.
And that's what I have Osvaldo for today.
He's gonna be guiding my feet down
so that I can not only strengthen the movement path,
but so that he can compensate some of the weight
so that I can continue to do the exercise
while getting stronger
and eventually compensate for the weight
that he's lifting for me.
So the first couple sets,
I'm gonna feel pretty heavy in his hands.
How heavy did I feel?
How many pounds?
- You was fighting every time.
So four.
- And then eventually the more sets I do,
I'll try to get lighter and lighter
until he lets me know that he's barely holding me up.
And then I'm gonna try to go for it completely by myself.
(upbeat music)
- Hold, hold, hold, hold, hold.
(Chris groans)
- Dude, frick.
No, I didn't hold it.
I'm gonna try to hold it for a little longer.
All right, Osvaldo's gonna go for it,
give me some motivation,
and I'm gonna try it one more time.
(upbeat music continues)
Come on now.
Easy.
Yo.
Oh.
- Even for me, 100% is better than before.
- Yeah?
- 100%.
- Well the one before wasn't that great anyways.
- But it's progress.
- That's true, that's true.
All right, last attempt of the night
and then we're gonna get this workout going.
(upbeat music continues)
(Chris groans)
That's just where we're gonna have to be at with this.
Let's get this workout started.
- Wait, wait, wait, wait, wait, wait.
Fakataboom!
- Yes, sir.
All right, the next skill that we're gonna get into
is gonna be 90 degree handstand pushups.
Like always, we're gonna do as many as we can
and then we're gonna start working our way
down the progressions.
So let's see how many I can do in a row for this first set.
I used to be able to do at least six.
I'm definitely not gonna be anywhere near that,
but we're making progress, baby.
That's all that matters.
(gentle piano music)
(upbeat music)
All right, that's not too bad, honestly.
Let's do at least three sets
and then we'll move on.
Woo!
All right, let's move on into
the next hardest progression
for the 90 degree handstand pushup.
That's gonna be 90 degree press up.
These next 90 degree handstand pushup progressions,
I'm gonna do 'em without the parallettes.
My hands on the ground to make them even more difficult.
Doing full planche or 90 degree handstand pushups
with your hands flat on the ground
makes it like three to four times harder.
Now normally I do like one every 30 seconds
or one or two every minute on the minute.
But I'm just trying to run through this
'cause we have a lot to get through today.
But generally you don't want to be too fatigued
when you're trying any of these
skill training exercises or techniques.
It's definitely better
to take a good amount of rest and break
and then try it unfatigued
so you can actually get the technique.
Now we're gonna move
into the 90 degree handstand pushup negatives.
The first half of the 90 degree handstand pushup.
So we're gonna go into the handstand
and we're just gonna lower ourselves down,
slow and controlled as we can.
Now, all of these skills that I'm covering today,
they have so many components to them.
To be honest, it can have its own training day
just for full planche, just for 90 degree,
just for handstands, just for handstand pushups,
one arm handstands.
(upbeat music continues)
Let's move on.
Handstand pushups next.
And then we're gonna move into
assisted one arm handstand holds.
And after training all these skills,
our frontal and medial delts
are really gonna be destroyed.
Oh god, bro.
My hands are (bleep).
Bro, my arms are taxed, bro.
I used to do that like nothing all the time,
but I just haven't trained like this in so long
and like this volume and all these skills
are just like fatiguing me so fast.
(upbeat music)
Let's move on.
Assisted one arm handstand holds.
All right, this is a really good technique.
This is the same technique basically
that you do when you're trying to learn
and perfect your handstand hold.
We're just gonna be doing it with one arm.
So that's basically gonna be holding a handstand
against the wall with your stomach facing the wall
and also trying not to use the wall
or try to use the wall as least as possible.
All right, moving on.
Now we're gonna start emphasizing on our rear delts
with these next skills
with assisted Iron Cross,
tucked Victorians,
and ring taps.
Moving on to the weights.
All right, we wanna mimic the shape of a full planche.
Have your hands up straight, like a full planche,
but by your waistline.
Come down.
Arms straight, locked out.
Come right back up.
Make sure your arms are locked out when doing this.
(upbeat music)
♪ We got it ♪
- You gotta build that strength up.
Tell me if my arms don't lock out.
Every set, progressive overload.
(upbeat music continues)
♪ Let's get it ♪
- All right, we're down to the last two exercises
for the shoulder workout.
That's gonna be rear delt flies and military press.
The military press is gonna directly translate
into our pushing power from a handstand position.
That's for handstand pushups,
90 degree planche pushups,
even planche pushups and handstand to planche,
and then rear delt flies.
That's a staple,
that's a fundamental
when it comes to building your shoulders.
You definitely cannot neglect your rear delts.
That's only gonna make your shoulders way stronger.
Let's wrap up this vlog with a physique check
and a weigh in.
(upbeat music continues)
I'm actually like one pound less
than I was last week.
So I'm maintaining my weight.
Let's check out my physique.
All right, so here we are with the physique check.
Geez, that was a good session today.
I'm definitely feeling the pump,
especially in my obliques, my abs,
my shoulders, my arms.
Today was a really good workout session.
Can't complain.
We're making gains over here
and the physique is still on point for the most part.
Thank you guys so much for watching
and staying tuned on this journey.
We're all growing and getting stronger together.
I'm really excited about that.
In the next coming vlogs,
we're really gonna see my strength and skill transform.
And if you're following along
and doing the same routines as me,
and if you download the Heria Pro app
from the App Store, Google Play Store,
you're definitely gonna see the same results.
So stay with me on this journey.
Stay strong.
Don't give up.
I'm also gonna be throwing in some seven day challenges
in between these vlog series.
I just dropped one where I did a hundred pushups
for seven days straight
to see if it will increase my max pushups.
On day one I started off with 55 pushups as my max.
And well, you just gotta watch the video
to find out where I ended up on day seven.
Check out that vlog next.
I'll throw it up on the screen
and I'll see you guys next Thursday
with a brand new workout,
some more progress and more tips
getting you in the best shape of your life.
Not just looking strong, actually being strong.
Mad love, baby. Peace out.