- What's up Thenx athletes, it's Chris Heria.
Today, we'll be continuing on the series
of how to start calisthenics
and showing you how to unlock an iconic exercise,
a move that will take you
from beginner calisthenics training
and transitioning you on to begin training
for advanced calisthenics.
Allowing you to start incorporating and utilizing
harder exercises like the full planche pushups
and 90 degree handstand pushup.
And that movement is the 90 degree hold,
otherwise known as the bent arm planche.
With this exercise, your entire body weight
is lifted and supported with your hands.
Getting comfortable, holding,
and being able to work with your own body weight
is gonna tear a lot of muscle fibers
and build an enormous amount of strength
as you're trying to keep your body weight
even from the midline
while balancing your entire weight on your hands.
And adding a balance factor
recruits you're stabilizing muscle fibers,
which is only gonna allow you to build more strength,
which not every exercise may do efficiently.
Most advanced calisthenics exercises,
you're repping your entire body weight,
and this is a great introduction to that.
Now, regardless how much fitness experience you have,
if you don't know the right progressions
to train towards this exercise,
chances are, you're probably not gonna be able to do it,
but by following along with today's routine,
even if you're a complete beginner,
I'm gonna show you from the very beginning,
step-by-step, each progression that you're gonna work on
to build your strength
and eventually be able to 90 degree hold.
And for those of you that already know how,
this is still gonna be one hell of a workout
and it's gonna increase your hold time
on your 90 degree hold.
So with that said, if you're ready to get started,
all you're gonna need to do
is download it the Thenx app in the App Store
or Google play store.
Open up to the YouTube workout section.
You should be able to find this workout routine.
Smash the like button on this video before we get started,
and then we're ready to go.
As I said before,
I'm gonna run you through every single progression
that's gonna build your strength up
to eventually being able to do a 90 degree hold
starting with the very first progression
that a complete beginner can get started with.
You can think of the progressions as levels.
You wanna pass each level
until you get to a level that you can't pass.
Then you would train all previous levels,
starting with the hardest level that you can do,
and drop setting down to the easiest level.
So for example, if you're stuck at the fourth progression
or level four and you can't get the five,
you will train level four, three, two and one
to build your strength up
to eventually being able to do level five.
And would do the same thing
to build your strength at the level six, seven,
and so forth until you've mastered the 90 degree hold.
When you get to the hardest progression
that you can achieve,
you wanna train it for at least one to two reps
every minute on the minute for a couple of minutes straight
before drop setting onto the easier progressions.
That's how you're gonna build your strength.
So now that you know exactly
how to train with these progressions,
I'm gonna show you the very first one
that absolutely anybody can get started with.
That's gonna be the pushup hold.
So we're gonna get down into a pushup position.
Make sure you're in completely perfect form,
straight from your toes to your back.
Go all the way down and hold.
You wanna be able to hold this position
for at least 30 seconds to 45 seconds
before moving on to the next progression.
I'm just gonna hold it for a couple more seconds.
Five,
four,
three,
two,
and one.
So there we have a very basic introductory movement
that absolutely anybody can do.
This is actually the basic idea
of what the 90 degree hold will be,
holding the bottom of a pushup,
except with your feet off the ground
and holding from your center line,
allowing you to hold your entire body weight.
For now, you just wanna be able to build this up
and hold it comfortably for 30 to 45 seconds.
Now I'm gonna show you a progression
that's gonna build your strength
and allow you to lift your lower body off the ground.
That's gonna be reversed leg raises.
All you need is a surface.
I'm gonna be using the countertop,
and you just raise your legs off the ground
like you would in a 90 degree hold.
So I'm gonna go for 15 repetitions.
Hold on.
All the way up.
Squeeze your glutes.
Squeeze your back.
All the way back down.
You don't wanna rush this one.
Last one.
Hold it.
All right.
There we have the reverse leg raises.
The reverse leg raises
emphasizing on lifting your lower body
and the pushup hold emphasizing and raising your upper body,
in combination is beginning to build your strength
to be able to hold your entire body weight off the ground.
So once you've been training both of those exercises
for a while and you've mastered them,
you're ready to move on to the third progression,
which will be pseudo planche pushups
where that new strength is gonna be required.
This is the exercise
that's gonna develop your pushing strength
to be able to push your entire body weight
from your midline.
And that's one of the main keys
to unlocking the 90 degree hold.
You're gonna need to be holding
from the center of gravity
for any object to be able to balance from a single point.
And from the bottom of a push pushup position,
we're gonna slowly transition our hands
to be able to push from further down
with the pseudo planche pushups.
I'm gonna go for 10 repetitions
and then break it down for you guys.
As you can see, I wanna get them all ready
by my waistline.
(upbeat music)
Alright, there we have the pseudo planche pushups.
Now just trying those for the first time,
it's gonna be very difficult
to start pushing from your waistline.
So I just want you to just gradually get there.
Work on this exercise for a while,
as well as the previous progressions.
Start trying to get your hands a bit lower and lower
as you do your pushups,
and after some time with training this,
eventually you're gonna build the strength
to be able to push as low as from your waistline.
And once you can do that with perfect form
for at least five to 10 repetitions,
you're ready for the next progression.
And that's gonna be the pseudo planche pushup hold.
It's basically the same thing we just did,
except holding the bottom position.
I wanna see if you can get down
and do at least 15 seconds with me right now.
Lean forward, come all the way down.
(upbeat music)
Five,
four,
three,
two,
and one.
All right, there you have it.
If you were able to easily complete that
without cheating yourself and your hands by your waistline,
you're definitely ready for the next progression.
Otherwise you wanna practice this progression for a while
as well as the previous progressions
and be able to hold this for at least 20 seconds.
Remember, you can do these holds every minute on the minute
for about five to 10 minutes
before drops setting down to the easier progressions.
Make sure you've mastered all the previous progressions,
because you're really gonna need it for this next one.
The fifth progression is gonna be
90 degree hold toe taps.
So I'm gonna get down and go for 10 reps,
show you what it looks like,
and I want you to try it with me.
(upbeat music)
You can also just put them down and switch.
This would be an easier version.
There you have the 90 degree alternating toe taps.
When you're first starting off with this exercise,
you can start by just lifting one foot off the ground
and then alternating.
Eventually the stronger you get,
you'll be able to tap the ground nice and controlled
and have both of your feet at least for a moment in the air.
And after time I'm working with this exercise
and the progressions,
you're gonna be able to hold that moment
for even longer and longer,
starting off with a one second 90 degree hold,
and working on increasing that time
with all the progressions.
So you wanna be able to master this progression
for at least 10 reps in a row.
And by that time, you should be able to do
at least one to three seconds of a 90 degree hold.
And if you still haven't gotten it by then
or to increase it even more,
I'm gonna show you the last progression.
This progression is called the 90 degree lean plus raise,
where we're gonna be raising both of our feet
off into a 90 degree hold at the same time.
So by this point, if you've comfortably mastered
every single progression,
you should have the strength to be able to do this last one.
We're gonna get into a 90 degree hold
from the pseudo pushup position just for a moment
and then come back down.
We're gonna go for at least eight repetitions.
So let's go down, lean forward,
till our feet come off the ground,
and come back.
(upbeat music)
There we have it,
the last progression to unlocking your 90 degree hold
and building some insane upper body strength.
And these are the routines that are gonna have you
not just looking strong, actually being strong.
So by the time you've practiced this for a while
and be able to complete this entire workout,
you should be able to hold a 90 degree
for at least 10 seconds.
I'm gonna get down and show you guys what that looks like.
(upbeat music)
And there you have it.
90 degree hold just like that.
And with just seven exercises,
I already have an insane pump.
This is an exercise that will benefit absolutely anybody.
Do not get intimidated or discouraged by this exercise.
I have laid down the guide step by step
with the workouts to be able to unlock it,
even if you're a complete beginner.
This is the same exact routine and exercises that I use
to unlock my 90 degree,
which as I mentioned before,
eventually led me to training
a lot more advanced calisthenics
and incorporating that into my training
like the full planche pushups and 90 degree pushups,
full planche and so much more.
Now lastly, for a smoother transition into each progression,
allowing you to build your strength
and get to the next level with ease,
you can always pick up a resistance band at thenx.com/shop.
Using a resistance band with any of these progressions
is gonna leave even more body weight,
allowing you to get comfortable
and work any of these progressions
and eventually unlocking and mastering them
and moving up the progression tree
and reaching your end goal of mastering the 90 degree hold.
And the resistance bands will also help you
with well throughout your fitness journey
adding assistance or even resistance
to any of your workouts.
I've been using resistance bands for years,
and they're super effective
when trying to progress to harder exercises
like the one-arm pull-up,
muscle-up, full planche and even full planche pushups.
Pick up one resistance band or a full set
all at thenx.com/shop.
And right now, we have our biggest sale of the year.
That's 25% off shopwide.
We only do this one time a year.
So if you've ever wanted to get your hands
on our workout equipment
or workout apparel at its lowest price,
right now is the time to do that
with our Black Friday sale of 25% off the entire store.
and Cyber Monday sale.
Right now is the lowest price you're ever gonna find
our Heria Weight Vest.
So if you wanna take your training to the next level,
we just dropped a brand new collection:
the 3M Heria Weight Vest,
the Iridescent Heria Weight Vest and so much more.
Make sure to go to chrisheria.com
as well as the thenx.com/shop,
get your weight vest, get your workout gear,
before we're all sold out.
And thank you guys so much for watching.
If you enjoyed the video, definitely smash that like button.
Leave a comment down below.
Let me know what you want the next video to be about
or what you'd like to see in the next series
of How to Start Calisthenics.
We really appreciate you commenting
and engaging with our video,
and it helps YouTube share our videos
to more people out there.
And to show our appreciation,
if you comment down below within 30 minutes of any upload,
you always have a chance to win some free Thenx gear.
So make sure you hit the subscribe button right now
with the bell notifications on
so that you never miss a video.
We post every single Sunday, 8:00 PM USA Eastern time.
And don't forget to get this workout on your phone
as well as full access to all our workout programs,
technique guides and daily workouts
are gonna have you in the best shape of your life.
Download the Thenx app in the App Store or Google Play Store
and join the millions of other Thenx athletes
around the world.
And lastly, before I go,
for more of my content,
make sure to follow my vlog channel,
that's youtube.com/chrisheria,
and make sure you're following me on Instagram and TikTok.
Every single one of my platforms,
I always do a giveaway on every upload.
So if you want a chance to be a part of that,
make sure you're following,
and I will see you next Sunday,
8PM USA Eastern time.
Mad love and peace out.
(upbeat music)