- What's up guys, it's Chris Heria.
Welcome to another vlog.
And you guys know I'm always switching up my routines
as I learn new things that work best for me
and today, I'm gonna show you
how I've been currently working out back
and how I achieve my personal goals
using particular exercises and techniques
that have really made a significant difference
for me over the years.
So we're actually already getting into
my back workout right now.
I just wrapped up my jump ropes
and I normally warm up with jump rope
for about nine to 10 minutes.
So today I started off with nine minutes on the clock.
It's a great exercise to just start off,
get your blood flowing,
and start bringing up your heart rate,
loosening up the muscles, joints,
and ligaments in your body,
preparing you for a real workout.
Now one of the things I specifically like to do when I train
is start off by hitting the antagonist muscle first
for the muscle group that I'm gonna be training that day.
For example, if I'm gonna be training back,
then I'm gonna be hitting the antagonist muscle first,
which is gonna be chest.
So today for my back workout,
I'm gonna be starting it off with explosive push ups.
Let's go for 25.
Now the reason why I always engage my antagonist muscles
before getting into the main muscle group
is because you need your supporting muscle groups
fully warmed up as well.
And if they are, you're gonna feel stronger
when it comes to pulling and more muscle engagement.
And it's also gonna help you prevent injury as well.
If you're doing a heavy lift on pulling for example,
your antagonist and supporting muscles
are gonna need to be very well warmed up,
otherwise, there may be a muscle
that can possibly strain in the process
of doing a more demanding exercise.
Now specifically doing this,
along with all the other techniques
that I'm gonna show you today,
made me significant more progress
getting a whole lot stronger, faster.
All right, there we have 25 explosive push ups.
Now I'm gonna do this two more times
for a total of three sets
before moving on to the next exercise.
And I'm gonna do that for every single exercise
and once I've gotten to the last exercise
and completed that,
I'm then gonna go ahead and do it all over again
as one set in a circuit.
The way that you guys have normally seen me do my rounds,
but this is how I've been currently structuring my workouts.
I'm always switching it up to make sure I never plateau.
Now we're gonna go into the first exercise
that actually engages our back,
a special exercise that gives you
a lot of lat and explosive strength,
L-sit high pull-ups.
Let's go for 10.
All right, now this L-sit pull-up I'm gonna do
on a low bar starting from a seated position.
I'm gonna show you guys why.
We're gonna be working on our explosiveness.
As you can see from this position,
we're in a dead hang but we're also fighting zero resistance
which means that we can really focus on our form,
really focus on how hard we're gonna explode
and pull up as high as we can.
So this is what we really wanna focus on
when doing this exercise.
It's okay that you're completely relaxed
all the way down at the bottom,
but when you're ready to go,
you wanna start firing up and activating all your muscles,
kind of like a Pendlay row.
When you're doing Pendlay rows,
you rest the weight on the ground
and then you focus on exploding the weight off the ground.
We're gonna do the same thing for these L-set pull-ups.
Start off with a really good overgrip,
I want you to explode.
Bring the bar all the way up to your lap.
Just like that.
So if you can't go that high, of course,
you're gonna focus on this move.
You're gonna really practice this over time,
getting higher and higher,
eventually being able to pull harder and stronger.
So I'm gonna do a couple of these sitting down
and then I'm gonna do a couple of these on the pull-up bar.
Let's go for it.
(chill instrumental music)
All right.
Now let's try these on the pull-up bar.
And like I said before,
now the first time you try this,
you're definitely not gonna bring it all the way up
to your lap but you wanna keep trying.
This is gonna increase your pulling strength
and explosiveness for your back.
And the reason why we're doing it dead on the floor
is because there's no momentum.
When you're hanging on the bar,
a lot of times you can help with a little bit of swing
or a little bit of momentum.
We're taking that out completely
by sitting down on the ground
and we're also being able to focus on
just being as explosive as possible
without risking our form.
So now let's go ahead and apply it to the pull-up bar.
All right, so there we have L-sit pull-ups.
So I'm gonna do these L-sit pull-ups two more times
and then I'll be moving into the next exercise,
which is one of the fundamentals for back.
That's deadlifts.
All right, moving on to the next exercise.
We got deadlifts.
This is one of the fundamentals for back
and really all training.
Whatever type of fitness goals you have,
this is definitely an exercise that's gonna help.
Now, when I get into deadlifts,
I like to do a drop set or a pyramid, something like that.
So today, I'm actually gonna be doing a quick set
of 15, 10, and five.
The first set is gonna be 15 reps with one plate,
the next one will be 10 with two plates,
and the last one we're gonna go with
three plates for five reps.
Now drop sets come with many benefits.
In fact, I've done a whole video on drop sets.
So if you guys wanna check that out,
check out the video that's highlighted in the card above.
So with that said, let's get right into the first set.
Now for this drop set,
we're gonna be starting off
with lighter weight and higher reps,
and moving up with heavier weight and going into lower reps.
This is gonna build a great amount of strength
and you're gonna see this start to transfer over
into a whole lot of other areas in your training,
but if you're just getting started,
the weight is definitely not what's important.
You wanna be able to choose a weight that will challenge you
but will allow you to complete
the required amount of repetitions.
In this case, it's gonna be 15 for the first step.
All right, there we go.
15 deadlifts.
Let's rack up another plate.
We're gonna go for 10 reps.
Quick 10 set.
Lastly, we got one more plate to add on.
Five reps, let's go for it.
Now in case you guys are wondering,
I have about 30 seconds of rest
between every single exercise.
But really, you wanna be taking as much time as you need,
of course, to recuperate.
But don't take too long
and let your heart rate go back down.
All right, let's go for this last one.
Five reps.
All right, there goes the deadlifts.
Now we're moving on to the next fundamental
when it comes to back, pull-ups.
Do I specifically love them weighted.
Let's go for it.
All right, now we're gonna do these weighted pull-ups
just like the deadlifts.
The first set, we're gonna go for 15.
Then we're gonna put up the weight, go for 10.
Add some more weight and go for five.
Let's go for it.
All right, quick little 15 set.
Let's add some more weight, then we'll go for 10.
All right, there we have a quick 10.
Now, let's add one more thing to this
for the last five reps.
We're gonna add the Heria weight vest.
All right, now this is gonna be a lot heavier.
And of course, if you guys need your own weight vest
to take your calisthenics game to the next level,
you can go ahead and pick one up chrisheria.com.
Add some weight to all your calisthenics exercises.
Take your training to the next level.
Here we go.
Now that last one was a little tough,
but we made it through.
All right, you guys should definitely be feeling it by now
and this is actually what a typical back workout routine
of mine would feel like, would be like.
If there's some of you out there
that think that it's way too difficult to train like this,
just remember I didn't start off like this.
It's like I always say,
you always wanna master your own body weight
before applying and using external weight.
So don't get discouraged.
If you're trying to get in shape,
you can download my HeriaPro app
in the App Store or Google Play Store
and you're gonna get full access to all my workouts
and workout routines.
That will give you the right exercises as a beginner
to build your way up to this point the same way I did.
So now we're gonna be moving into bent over rows.
And I'm gonna do these three sets with the same weight
because I am feeling a bit fatigued at this point.
And if you noticed, I'm against the wall.
I'm gonna be using the wall for assistance
to make sure that I can really emphasize on my back
as I pull up and not use any momentum to help me.
All right, now moving on to the last exercise.
You guys know I always apply some type of technique
into my workout routines.
So today's technique is front levers.
And for front lever,
we're gonna be using front lever raises.
Remember guys, I'm showing you my workout routine.
This is a very difficult exercise
but there are lot of progressions to work your way up
and achieve the front lever.
We have technique guys that will show you how to do it
step-by-step on the THENX app,
which you can get on the Apple Store or Google Play Store.
And we also have a lot of videos on YouTube about that
over on the THENX channel.
So I'm gonna get right into these front lever raises.
Let's go for 10.
All right, there we have front lever raises.
Definitely a tough move.
I got two more of those to go,
and that's gonna complete the set for this workout.
Next, I'm gonna complete the whole round
one more time as a circuit,
going through every single exercise just one last time,
maxing each one out,
trying to bring myself to fatigue.
And lastly after that, I'll do some type of cool down.
But really,
I'll save that for another video.
Or you can get the full routine on your phone right now
by downloading the HeriaPro app
in the App Store or Google Play Store.
You'll also get full access to all my workouts
and workout programs that I create
on a daily and weekly basis with specific goals in mind
like getting shredded and building lean, solid muscle.
So I'm gonna go ahead and finish up my workout now,
but thank you guys so much for watching.
If you enjoyed the video and like seeing me workout
what I do on my back day,
then definitely smash that like button.
Leave a comment down below
and let me know if you want to see another way
on how I train.
If you guys have any other questions at all,
leave them down below
and I'll definitely reply to the comment
or maybe even make a video about it.
Also, share this video with a friend
that can use some new ideas for their back workouts,
and of course subscribe if you haven't already.
I post every single Thursday, two pm USA Eastern time.
And if you comment
within the first 30 minutes of any upload,
you always have a chance to win some free Heria apparel.
And guys don't forget,
for more of my content during the week,
make sure you're following me on Instagram.
That's chrisheria.
Almost every single post I always do some type of giveaway
so if you guys want a chance to be a part of that,
make sure you're following me on IG
and if you're digging the music here on this channel,
these are all the songs that I just released
on my brand new album called "Workout Music".
It's available on all platforms from Apple Music,
TIDAL, Spotify, TikTok, Soundcloud, all platforms.
Listen to all these songs off the album while you workout
to give you the motivation to train hard.
And lastly guys, we have brand new items
and another big sale coming to the shop chrisheria.com.
Make sure you stop by and pick up some Christmas gifts early
before we're all sold out.
So with that said, thank you guys so much for watching.
I'll see you next Thursday, two pm US state Eastern time.
Mad love, peace out.