- What's up elite Thenx athletes?
It's Stefan Heria.
Welcome to another video of official Thenx.
("Ship Wrek, Zookeepers" by Ark)
Today I'm gonna be taking you guys
through a back workout using the newly updated Thenx app.
Although today's workout is designed
to build strength and muscle in your back,
we'll also be incorporating skill training
and progressional exercises towards
achieving your front level.
This workout will consist of both isometric
and eccentric exercises, and will mainly focus
on your arms, back and your core.
Alright, so you can find today's workout
in the Thenx app.
If you don't have it already, you can download it
in the App Store or the Google Play Store.
So once you have the Thenx app downloaded,
head to today's daily workout and let's get started.
The first exercise is front lever negatives five times.
Go for it.
Alright, that's the front lever negative.
Make sure when you're doing this exercise
to squeeze your glutes, keep your cores tight
and lock out those elbows.
Alright, so let's move on to the next exercise.
Tuck front lever raises eight times.
Let's go for it.
Alright, when doing this exercise,
you wanna make sure you're keeping your core tight,
your elbows are locked out, but you also
wanna think of a lat pulldown,
so you're pulling down with your lats
as your core lifts your lower body up.
Alright, let's get into the next exercise.
Next, we have tuck front lever, max hold.
Let's do it.
Alright, now with this exercise,
you wanna make sure you're squeezing your chest,
arms, again are locked out, you're pulling down
the entire time as your core is tight and pushing up.
You wanna maintain that pulling down force
as long as you can.
Alright, let's go for the next exercise,
we have jumping one arm pull ups.
Now if you ever run into an exercise
you don't know how to do, you can simply click
on the video and it'll show you exactly how to do it.
Alright, we're gonna be going for five reps each.
When doing this exercise, you wanna make sure
that you're pulling towards the opposite shoulder.
Other arm, five times.
Alright, next exercise, tuck front lever pull ups.
We're gonna be going for five reps,
and this exercise is very similar
to the tuck front lever hold, except
we're gonna be adding a pull up.
Alright, when doing this exercise,
you wanna make sure that you keep your core tight
so that your hips are not dropping as you pull up.
Let's get into the next exercise.
We have pull ups, and we're gonna
be doing three reps each of wide, shoulder and close grip.
Start with the wide.
Alright, when doing these pull ups,
you wanna make sure that you're doing full range of motion,
so that's locked out elbows at the bottom
and chin over the bar at the top.
Alright, next exercise we have is chin ups,
and we're gonna be doing three reps of wide,
shoulder and close grip.
Alright, same thing as the pull ups,
you wanna make sure you're getting
full range of motion on each rep,
and make sure to keep your core tight
so that you're not swinging
and using any type of momentum.
Alright, let's get into the last exercise,
chin up hold, max hold.
Go for it.
Alright, the chin up hold is a great exercise
to finish off each round as it keeps
that time under tension and really works
your back and your biceps.
So that completes round one.
You're gonna repeat this round two more times
to complete this workout, and remember,
at the end of each workout, press
the Complete Workout button to keep track
of all your progress, and with that being said,
thank you so much for watching.
If you liked this video, definitely smash that like button
and let me know what you would like
the next video to be about, and if you want
more workouts like this, head to thenx.com,
become a member to get full access
to all our workout programs, technique guides
and daily workouts that's gonna get you
in the best shape of your life.
Download the Thenx app in the App Store
to take our workouts with you everywhere
and join the millions of Thenx athletes around the world
changing their lives today,
and remember guys, we always post every Sunday,
8 p.m. Eastern Time, and if you comment
within the first 30 minutes, you always have a chance
to win some Thenx gear.
Again, thank you guys so much for watching,
and I'll see you next Sunday.
- What's up Thenx athletes, it's Chris Heria.
We've just released the update
to the brand new Thenx app.
So if you haven't already, download
the Thenx app in the App Store,
make sure you're updated to this final version
and become a member to get full access
to the brand new features, brand new programs
and all new content.
Join the millions of other Thenx athletes
around the world, gaining the best shape
of their lives today.
If you like the music that you hear on this channel
then make sure you're following me on Soundcloud.
As soon as I reach 10,000 subscribers,
I'll be releasing all the music you hear
as well as some unreleased tracks
that you guys haven't heard yet,
and thanks again for watching.
Mad love, peace out.