(gentle music)
- What's up guys, this is Chris Heria,
welcome to the VLA and today
I'm gonna be training with a friend.
- What's up guys?
- You guys might have remembered Cristi from some
of our previous vlogs, Cristi is our app developer for the
Heria Pro app and the Then-x app
and we've been working super hard on both apps.
We have a brand new release coming very soon for the Then-x
app and today we're actually gonna be running Cristi through
the updated, brand new, muscle-up technique guide.
Are you ready for this bro?
- [Cristi] Yep.
- All right so I guess first things first,
let's see you try and do a muscle-up Cristi.
(gentle music)
All right, that's pretty good man,
you definitely have the strength that's for sure.
All right so let's run Cristi through the brand new
muscle-up technique guide and if you haven't already,
download the Then-x app in the app store to get this
muscle-up technique guide on your phone as well as
all the brand new content
and work out programs coming with the update.
Alright bro, so now that we know where you're at
we can go ahead and get started,
so let's open up to the muscle-up technique guide
and the first thing we're gonna need to do is pass these
requirements, so let's see if you have enough strength
to even start learning how to do a muscle-up.
It says you must be able to comfortably complete
the requirements before moving on
and attempting this technique guide.
So the first requirement is actually gonna be 15 pull ups,
let's see what you got man.
Perfect form, legs straight down.
(gentle music)
All right so you definitely passed that first one
so the next one we have is hanging L- Sit.
You gotta be able to hang
for at least 15 seconds, get up there.
(gentle music)
Boom, core tight legs straight and point those toes.
Look straight, breathe.
(gentle music)
All right man, so looks like you're definitely strong enough
so far, the next exercise we have guys
is gonna be straight bar dips.
This move, as you can see it says you're gonna probably
need some dip bars and we're activating our triceps,
chest, this is how you do this exercise.
Perfect, ready to get started?
Let's go for it man.
We got 15 reps.
Excellent, all the way down, all the way up.
(gentle music)
Awesome, you are running through this bro.
Next you got toes to bar.
You got this, 10 reps, we do these all the time man.
(gentle music)
Excellent, we're almost done man, how are you feeling?
- Pretty good.
- Next we have hanging leg raises, but you just did
a bunch of toes to bars so I'm pretty sure you can do those.
Let's go ahead and skip that one.
We have two more left, it's gonna be negative muscle-ups.
We'll go ahead and do those on the side of the dip bar
and then we're gonna have jumping muscle-ups.
And if you're able to complete all of these then that means
that you actually have the proper amount of strength
required to start learning.
And this is actually super important because a lot of times
people are trying to do something like the muscle-up
and maybe they can do enough pull ups but they don't have
enough strength or skill in other areas of their bodies,
which these requirements ensure
that you actually have the proper strength.
So if you have the proper strength to muscle-up,
then it really is all just based on technique
and as fast as you learn that technique is really as fast
as fast as you can learn how to muscle-up.
Let's go ahead and complete these last two requirements
and if you can do that then we're ready
to start learning how to muscle-up.
(gentle music)
All right Cristi, so you've passed the requirements
and for all of you guys out there that are gonna be taking
muscle-up technique guide, you guys will be going through
the same thing and you need to make sure
that you can pass these requirements.
If you can't, you need to work on these requirements
and once you can then you can begin to start taking the
lesson and there's plenty of Then-x workouts
and programs on that app that will develop your strength to
achieve all the exercises and repetitions
in these requirements in no time.
And you can definitely find my personal workouts
and programs that will build your strength up to pass these
requirements on the Heria Pro app.
The difference between the Heria Pro app and the Then-x app
is the Heria Pro app are my personal workouts
and workout programs and I post them
on a daily, weekly basis.
And you get access to my personal workouts,
that I'm currently working on as well as workout programs
that I've made for myself and other clients in the past.
With specific goals in mind like building strength or
burning fat and in the Heria Pro app we've also created
a workout generator, that creates workout programs
and workouts just for you based on your fitness levels
and fitness goals, Chris Heria style.
Now, the Then-x app is like
the ultimate calisthenics school.
It takes you from the very beginning, from never working out
in your whole entire life, teaching you the fundamentals,
the training in calisthenics starting from zero pull-ups,
zero push-ups, zero squats and taking you step by step,
building your strength your skills and your knowledge
all the way up to mastering advanced skills like the
muscle-up, full plant, human flag and many more
in the most efficient and fastest way possible.
So download the one that aligns best with you
and your fitness goals or download them both
and take your training to the next level.
And with that said Cristi, you've passed the requirements so
it's time to move on to the lessons, we have three
progressions and each progression comes with a lesson
and an exercise that you need to master.
Now the first progression is gonna be the magic button.
I'm gonna try and break down this video lesson really quick
for you, so the first thing that we wanna do is grab
something that will indicate us a mark on the floor.
Now we're gonna go ahead and grab the bar,
shoulder width apart and we're gonna walk out to as far
as we can and wherever we can't reach the ground,
that's actually where we're gonna be,
where we place that marker.
So that's gonna be right here.
All right, so first let me show you
what the magic button looks like, alright?
(gentle music)
Alright so that's the magic button and as you can see
I'm coming with the forward momentum
and I'm trying to step in with as much force as I can
into that button right there.
The harder you press down and you feel
that tug in your chest,
that's an indication that you're doing this correctly.
You wanna build up as much energy
as possible when you press down.
Now when you bring your foot forward,
you wanna make sure that your foot
is going straight and then down.
When you go straight down,
that's what actually puts the spring into your body.
If you go like this, you're not going to really
be causing that effect.
Once your body starts to go and press into that spot,
you're gonna go ahead and match your other foot up with it
and press down with both feet at the same time.
You wanna make it feel like, almost as if you're stepping
on like a dollar bill that's trying to fly away in the wind.
Alright, let's see you go for it man.
Hands shoulder width apart, have a tight grip on the bar,
squeeze your core, press straight down.
Pretty good, now, press and step right into it.
You see how it went right on top.
As soon as it goes on top press down.
Boom, there you go.
Now you see there's a tug in the chest.
So try one more time.
Bam, exactly.
All right, so now that you know how to do it,
I want you to do at least 10 in a row, with perfect form
before you can move on to the next progression,
okay let's go for it.
(gentle music)
Alright Cristi, you passed man, this is actually pretty
quick, we only have two more progressions.
That's only three progressions to master the muscle-up.
You passed the requirements you're able to move on
to the next progression.
That's gonna be L-Sit pull back.
This moves starts where the first progression left off.
Let me show you really quick what it looks like.
(gnetle music)
Alright, that's the L-Sit pull back.
This is an extremely important move,
now just a little tip to add in there,
have you ever seen me do those explosive moves?
Explosive muscle lessons, stuff like that?
I always know how high I'm gonna go on those movements
with this move right here.
As perfect as you get the timing,
as perfect as you get this move is as much
as you're gonna explode when you go into a muscle-up
the better your technique will be to get up there
which means it'll be a lot easier
and it will definitely increase your repetitions.
So let me go ahead and break down
exactly what I'm doing here.
So it all starts with how you're hanging you wanna make sure
that your scapula's are activated when you're hanging,
you don't just want to feel it in a dead hang like this.
You actually want your scapula's activated and retracted,
pull back with a slight lean like this, see that?
So this position right here is how we're gonna go into
the magic button, now if you remember, we were working
on building that pressure when we stepped down.
The harder we feel that pressure in our chest,
the better that, that move is gonna be.
And now we're really figuring that out.
And the deeper you can go into that movement,
the more range of motion you have to explode out of it.
So when you're doing the magic button and you start to feel
the pressure in your chest, as soon as you feel your body
start to swing back, you're gonna start to lift your legs
into an L-Sit, not any higher, not any lower.
Directly into an L-Sit and stop on that L-Sit,
squeeze your core as tight as you can.
When you stop on a dime when you're moving backwards on that
L-Sit that actually gives you an extra momentum up
and that actually helps a lot to catapult your body
all the way up, versus just pulling straight up
with no momentum at all.
The better pop you have with this move, the less you have to
pull and the easier it will be to get to the top.
So when you pull back into that L-Sit and you start swinging
back, ride that all the way to as high as you can,
squeezing your core and with your arms,
kind of giving it a lat pull down
and when you feel your body start to come back down
you're gonna control that as well.
Squeeze your hands, squeeze your core and keep your legs
straight, not drop your legs down right away
or you won't be able to do consecutive motions of this.
So, a good indicator is as soon as you pass the pull up bar
line then you can begin to drop your legs right back down
into the same exact spot that you previously
did the magic button and that should put you into a
continuous motion to spring you right back up
into that L-Sit pull back.
Alright, so, you think you understand
the mechanics of this movement?
- [Cristi] Yeah.
- Let's see what you got bro.
Remember you gotta get that super sharp when you feel it.
Dude, that's it right there.
Right in, real extension.
Wanna get that full range of motion.
(gentle music)
That's super good dude, excellent.
Alright, so I mean you're pretty much there dude,
we've completed this progression,
we're on to the last progression,
that's gonna be lay over the bar.
Alright, first let me show you what that looks like.
We're gonna put the previous two progressions together,
the magic button and the L-Sit pull back
and then lay over the bar.
(gentle music)
One more.
Just laying right over the bar.
Alright, so to break down this exercise right here,
you already can do the magic button, you can already do the
L-Sit pull back, at the end of the L-Sit pull back
when you've reached your highest point,
you're gonna pull your body so close to the bar
that you're gonna try to lay over the bar.
Make sure you're keeping form while you start to pull
your body into the bar though.
You cannot let your legs drop, if you do your whole body
will just shoot down really fast.
In fact if you lock out your legs and you keep your legs
straight, your body will be able to come over the top,
lay over and you'll be able to collapse along the bar
like a book, this is gonna hook you onto the bar.
This is coming all the way up to the top
and then just coming back down 'cause if you can already
pull up to your chest area, that's already enough to come
over and lay on top of the bar.
Once you get to this point you can really just
take a moment to rest, catch your breath
and then you just push down like a straight bar dip
which was one of the requirements.
The requirements is just like micro movements of the
muscle-up broken down into individual exercises.
And that's why it's so important to master the requirements
before you even start learning any of these moves.
I guess one of the last things to tell you is that when
you're moving up into this movement, make sure that you're
not pulling straight up because you'll just bang your chest
and come right back down.
This move is actually like a C-motion.
You need to get actually around the bar,
so when you're going on the L-Sit pull back this time
it's gonna be a little bit different because as you're going
through the pull back you're actually starting to pull
the bar into your body,
versus just keeping your arms straight.
You think you got it?
- Let's see.
- Dude, let's go for it.
I know you got this bro, let's go.
Magic button, L-Sit pull back, oh you got this man.
You got this, come on, lean a little more forward.
Don't let your legs drop, keep your legs tight
and keep them up at the top so your body doesn't drop down.
Boom, boom.
Whaaaat? (laughs)
Crazy! (cheering and clapping)
That's insane bro.
There you have it guys,
this technique guide definitely works.
Congratulations Cristi, bro, you killed it man.
You killed it on the app and you killed it right here
just doing these muscle-ups.
And if you guys have gotten this far as well,
you're not done yet 'cause coming up next
we have a master workout that's gonna show you how to take
your first muscle-up, increase them into multiple
repetitions and eventually you'll be doing weighted
muscle-ups and a whole lot more.
But with that said you guys definitely have to see it for
yourself, download the Then-x app in the app store.
If you guys wanna learn how to muscle-up as fast as possible
and how to plant, human flag, handstand, handstand push-up
and so much more.
Again the brand new Then-x app release is gonna be
in just a couple of days, coming super soon
and we also have a brand new update coming really soon on
the Heria Pro app we're gonna be adding challenges
with prizes and a whole lot more so definitely make sure
you have the Heria Pro app from the app store as well.
To get my personal workouts and workout programs as well as
access to my workout generator that will have you training
Chris Heria style and getting you
in the best shape of your life.
Thank you guys so much for watching, smash that like button
if you enjoyed this video.
Comment down below, let me know what you want the next video
to be about and share this video
with a friend just like Cristi.
Thank you so much for joining me in this video bro.
You killed it.
If you guys wanna see more of my content during the week
then make sure you're following me on instagram.
On almost every single post I'm always doing some type of
giveaway so if you wanna chance to be a part of that then
make sure you're following me on instagram.
If you guys are enjoying the music definitely make sure
you give me a follow on soundcloud, as soon as I reach 10K
subs I'll be releasing all the music you guys hear on this
channel as well, some unreleased music
you guys haven't heard yet.
And I'll see you guys next Thursday,
2pm, USA Eastern time baby.
Peace out.
(gentle music)
Smash that like button guys.