what's up it's chris heria welcome to
the vlog today i'm with my boy jesse
what's up last time you guys saw jesse
on the channel we were on south beach
and i was teaching how to do a muscle up
jump on the bar which he learned how to
do in just a couple minutes so then i
bet him a thousand dollars to backflip
off the bar which he did that too that's
right best thousand dollars of my life
so i was so impressed i think jesse
really has potential in this so today i
want to show a bodybuilder how to start
training for calisthenics let's do it
let's get it go baby
all right so first off we already warmed
up and everything i want to show you
four advanced calisthenics exercises
that we use to train with in weight
training you can use the same exercise
just add weight to progress in
calisthenics you have to use different
progressions to apply more body weight
increase the overload and that's how you
progress to eventually using all your
body weight with each repetition and
that would be kind of like maxing out
the barbell in a sense so when you're
training someone in weight training
you'd first assess how much they can
lift right well in calisthenics i'm
going to assess how much you can lift by
finding where you land in the
progression treat that's going to show
me how much strength you have and where
you can actually start so these are the
four exercises i want to teach you today
that's going to be the handstand push-up
the front lever the human flag and the
full planche now before we get into that
i'm going to show you what each exercise
looks like first the first one we're
going to get into is going to be the
front lever all right be my guest all
right so you just hold on to the bar
raise up lean back and hold arm straight
so it's that easy right
yep
that's pretty much it it looks pretty
easy but it does take a couple months
even a year to master this movement
right here it takes a lot of lats takes
a lot of lower back core rear delts
pretty much your entire upper body now
before we find out where he lands on the
progression tree first let's see you
attempt one jesse oh gosh
all right here we go just lean back and
hold
damn that's actually pretty good for
your first time
normally people don't really have like
that lower back engagement when people
try this for the first time they try to
lift up their legs and lean back
normally looks like something like that
kind of like a boat but you did that
really well and that's good to point out
for other people trying this exercise as
well now let's find out where you land
on the progression tree so that you can
start mastering this move and hopefully
in a couple weeks you have some time to
train and we'll bring jesse back and see
if he's mastering these moves for real
the first progression i want to test is
going to be the upside down deadlift so
it looks like this
hold it tight grip shoulder width apart
activate your scapulas bring a toes to
bar
and then engage your lower back kind of
like a a deadlift you see yeah
so when you just do that and hold that
as close as you can all right to the bar
just upside down hold it
yep
yep legs close the bar then
push your lower back oh yeah dude keep
your feet together
if you can do that for reps even better
because that's how you strengthen the
lower back for the front lever oh my
gosh now hold it hold it hold it and
keep your body in a straight line really
engage right there
good
like you're holding the top
you're getting there boy
let's go
sounds pretty good you can actually do a
couple reps right now to get to the next
harder progression the progression that
you can't yet do you want to practice
the one that you can do like the one we
just did until you fatigue and as soon
as you fatigue you go down to the easier
regression and continue on past the
point of fatigue to create hypertrophy
create more strength and eventually
you'll be able to do the next harder
progression so with that said let's see
if you can do at least one rep
progression after this one that one's
gonna be a single leg front lever drop
i'll show you what that looks like so
you needed the first progression to get
into the position boom bring one leg in
lean back and allow your body to just
come down
as low as you can
like that right come back up
you gotta train both feet now both sides
yup you wanted to do the complete
negative control the entire eccentric
portion
go all the way up
push up
one foot in make sure to get that
exactly now even if you drop fast that's
perfectly fine
at the beginning i was dropping super
fast yeah alternate leg push that more
in there you go
good
the point is you don't want to be like
bent like that coming down it feels more
natural to want to do that yeah
but for now you've got to the hardest
progression that you can do you just
chained it so now you would go straight
into the regression which would be
upside down dead list for reps let's do
at least five you got this bro
there you go
up boom
back down
back up
two exactly make sure to really put
those hips in when you get to the top
boom push those hips that's where the
front lever comes oh
you got this
excellent that's perfect that's
perfectly fine and that's going to
happen some days you're going to be able
to do like a lot more reps sometimes
you're going to do a lot less especially
because you're fluctuating with so much
weight with every single progression so
now no rest we're gonna go right into
the easiest progression toss the front
lever hold so you're gonna retract the
scapulas bring your knees to your chest
lean back
just hold that for time
yep retract boom a little lower
boom right there
hold that for time but essentially you
would do this until you can do more reps
of the hardest progression you can do at
least five reps for each single leg drop
then you would move on with both of your
legs and by that time you should be able
to front lever but you could still move
on to progressions like front lever
raises and stuff like that yes sir
killed it so as you can see it's
basically all drop sets with your body
weight but you did a really good job bro
honestly i would say that you're only
just a couple weeks away you're
definitely above the beginner level for
this exercise but how did you feel i
feel like the weight training really
helped like doing lat pull downs and
rows like strengthen my back
i would have thought i'd be stronger but
it's longer you'd think it would like
translate more like for how much weight
that you're actually doing in the gym
exactly yeah sure
yeah like doing that with like two reps
which is crazy because that's like 200
that's more than you weigh exactly all
right next move we're gonna be moving on
to is gonna be the handstand push-up so
first let me show you what that looks
like
all right
your turn oh boy here we go
what
it's pretty damn good
this is going to make you way more
aesthetic bro
damn that's pretty good i love that
fearless attitude oh always baby there
you go
now first if you're trying to learn how
to do a handstand push-up you should
definitely learn how to handstand i got
a bunch of videos on how to do it step
by step i'm just going to jump you right
into the handstand push-ups we're going
to see where you land in the progression
stream let me start you off with the
handstand push-up against the wall it's
just like overhead press it'll be easy
exactly you want me to show you how it
goes and you want to go for it i got it
chris say less
i'll be here to support you bro
excellent feet together
excellent
it's a good press
it's a good press there's a lot of blood
in my head all right so if you can do if
you can do a significant amount of reps
of this progression that means that you
can actually move on to the next
progression so the next progression will
be doing the same thing with your chest
facing the wall this is going to
simulate more of a realistic position to
do your handstand push-up it's also
going to stack you up a lot more it's a
lot harder this way this one i'll show
you because this one
takes a bit of technique you want to get
as close to the wall as possible you see
and then you want to come down
and come right back up
see this is also going to keep your form
in a straight line too
all right you can walk down or you can
just jump off to the side
all right
yeah maybe try walking up
you got this bro
there you go
get close to the wall
close close close close chest touching
feet now you go down
there you go and back up
damn that's really good
keep going
one more
excellent so we know you can do at least
two reps of that so you would basically
max those out there's two ways i would
normally do it the way i just showed you
the drop sets we would go immediately
into the regression after this or before
going into the regressions doing a
couple sets of this first every minute
on the minute so in another minute from
now technically you would be trying to
do it again another two and you can do
this for all the way up to 10 minutes if
you wanted turn your two reps into 20
reps and then you start doing all the
regressions but for today we're just
going to keep going straight into the
drop sets so let's go to the next
regression that's going to be a
handstand against the wall facing the
other way
yep
feet tight
boom there you go point your toes feet
tight
and the closer you are to the wall for
next time at least the better uh form
you're gonna have
push push push
and you bring one leg down at a time
when you're ready to come out exactly
perfect i feel like a gymnast no you're
killing it bro there's a whole bunch
more technique that goes through this
but we're just running through this if
you guys want to see more in-depth
breakdowns you can always check out all
the videos i have on this channel all
right jesse i'm gonna get you an
elevated surface we're gonna jump right
into the next regression and for
everyone watching maybe this would be
the hardest progression that you can do
so you just start here all right so
you're going to put your feet up
crown of your head down feet tight
you're going to go for reps just like
that
this is going to build your strength to
be able to do handstand push-ups
effortlessly
yep
you got it boom crowning your head down
perfect form bro make sure you keep
those legs straight there you go
[Music]
excellent
all right don't stop we're gonna go
straight into doing it right on the
floor so you walk all the way up
as piked as you can get
down all the way up
let's go there you go perfect pike now
go all the way down hell yeah that's
really good for him stay in your tiptoes
sheesh now we're gonna see jesse doing
some real handstand push-ups just a
couple of weeks how does that feel
it burns more than over my breasts yeah
do you feel like you would start
incorporating these moves into your
heart
i'd have to start with them because it's
really tough yeah of course but
i feel more of a burden
okay yeah
right now all right so that would
basically be like the first progression
that anyone would really start on for
trying to get the handstand push-up just
the one on the floor like you just did
and if you can't do that you should be
trying to learn how to do a handstand
anyway and the first progression i'm
trying to learn how to handstand is just
to hold that position for time
eventually move on up to the wall
without the wall now you're really good
bro if you knew how to handstand i'd say
you'd be doing a legit handstand push-up
without the wall in just a couple weeks
but handstand push-up does require that
balancing factor and that may take some
separate training to get the handstand
balancing part but if you just do that
both at the same time in three weeks
you're gonna be doing handstand pushups
i promise you the next one is gonna be
pretty tough this is the one that
everybody always wants to get it's gonna
be the full planche let me show you how
it looks
[Music]
seems easy no let's go for it it's
really hard you got this
good i like how you move those shoulders
down
that's really good done it's really good
you don't need to do it
no that was good this is probably one of
the hardest ones that you can try to
learn and for most people this one is
like a two-year journey the first thing
that you want to do is master the tuck
planche then you master the straddle
pledge that's with your legs out to the
side and then eventually you close your
legs and you master the full plan well
i'm going to start you off at the very
very first progression because you want
to make sure you're doing it right so
that you gain your strength with the
right technique so
when you're training full planche your
arms need to be locked out right so
that's why i'm going to teach you the
first progression so you want to see
turn the ditch of your elbows out
depress your scapulas bring your knees
to your chest
lean forward as you push down
[Music]
that's super good form you see you
twisted it out you push this down and
your body went up like a scared cat
yeah you see how it starts to bend now
don't bend it no matter what
even if you feel like you can go more
forward
keep it straight just go as far as you
can
while keeping your arms straight okay
all right but i'm gonna have you hold
that position for at least three seconds
to see what you got
arms have to be locked out remember
boom don't release that
so knees up
i'll tell you now you're bending it
there
that's perfect form i hope you guys
watching notice the big difference that
he just had there
that's huge bro
so now let's work directly to the easier
regression that's going to be pumping
that position so you're going to go from
like that l-sit position then lean
forward get into the position or even
higher if you can and then control the
incentric keeping your arm straight so
even if you can only pump like to right
here
with your arms straight just do that
okay go as only as much as you can
while keeping your arms straight because
the whole point is you're training your
straight arm strength
depress and then yep keep it depressed
the whole time you can't
excellent
excellent all right stay right there i
got some weights for you all right so
you're gonna do straight arm raises and
you're gonna keep your arms locked out
exactly you should feel it in the ditch
of your elbow
well
i want you to stop halfway to make sure
that you see that feel that yeah
yeah exactly i want to make sure that
you're lifting it all with your arms
straight make sure other arms like that
too
and to simulate the real movement of a
full plan you would do it lying down up
like this boom this by your waistline
because that's where you would hold the
full footage
just like that hold that for time bro
you're already getting crazy shredded
from that
insane
yeah point the chin
and then you can also do that for reps
too so you'd come right above exactly
right above boom now of course there's
more things that you can do to train for
this exercise you have extra pieces of
equipment as well like doing a lot of
weighted stuff or every progression that
we just did with the weight vest on
that's going to take your training to
the next level another thing too is if
you have a resistance band you can train
a lot of these movements before you can
actually do them because the resistance
band will give you assistance to be able
to do it the reason why this is so hard
is because every progression has a
drastic amount of resistance you can
start off doing push-ups which is only
like a portion or percentage of your
body weight and then all of a sudden
you're moving on to 90 degree holds
which is like you're just holding your
entire body weight so don't get
discouraged if some days you can do a
lot of reps of one of these progressions
and some days you can't even do the
progression at all just like if you were
to walk into the gym maybe some days you
can squat three plates for reps and some
days you feel like you can't even squat
three plates so for this exercise where
you're at i would say you're definitely
above a beginner eventually we're going
to see jesse james doing some full
planches that i need to see that
i wanted to see that yeah
how did you feel about it this is the
most challenging one that we've done
today
and i feel a lot of pressure more the
joints and the tendons because those are
different things that i'm not used to
working right i'm used to like doing a
curl i'm losing my bicep right full body
grip everything right but i gotta pump
my arm on my chest so yeah bro and once
once you learn this one you master this
one you see it's always about leveling
up next you're gonna do some push-ups
now the next one the last and final one
is gonna be something pretty cool i feel
like this is another one that everybody
always wants to learn that's gonna be
the human slab find the pole
all right
you want to go for it yeah straight arm
yeah here we go
push pull
bro
nice dude after seeing what you just did
i think you can at least do this
progression it's just hopping up from
this position and come right back down
okay okay so the way i just did it i
came up put my feet together and then
come right back down if you can do it
like that go for it if you can't then
just pop up with both of your feet up
you don't have to put your feet together
so this one you could start off like in
front of the bar like that this one's
straight so you see how you're starting
sideways already yeah kind of start more
like in front of it with your foot like
that too
there you go now you're going to go in
like that
you see you want to give room for your
head so
exactly you can close it up get some
room for your head and then this one
would swing up and you tap the floor
with that other one pump up and come
down that's it
now if that's too difficult don't put
your feet together just use that one and
tap up like a star
and bounce in the bottom one yep
exactly and swing that one up every time
and try to sustain that
that height with every rep boom
all right
excellent bro
excellent now that one is like a lat
killer obliques shoulders right your
whole upper body but that one definitely
gives you crazy strength and crazy
aesthetics you just work two
progressions in a row we're gonna go
down to the first progression that's
gonna be just coming down right here
holding this
rock it if you want to go for reps
or you can even grab the bottom of the
pole like you're doing a real flag get
into the same position
go up
all right all right
let's give it a shot let's go for it
nice bro perfect for him
sheesh
all right
how does that feel gonna burn everywhere
is there anything that you've done in
the gym that has maybe helped train you
to be able to do that i would say a
single arm lat pull down yeah for sure
actually typical hanging leg raises but
i mean yeah it's all sort of
calisthenics now when it comes to the
human flag hold honestly bro you did
really good with that one i would also
say again that you are above the
beginner level so my conclusion is if
you are already weight training from
before and you do have some type of
strength base or foundation you're
definitely going to be able to
transition into calisthenics 100 i think
bodybuilding has played a huge role in
being able to do every certain exercise
being the same distance away because i'm
always training my legs just as much of
my arms and my chest everything so i'm
very like well sound in my strengths and
everything and you killed it man got a
pump baby congratulations yeah we
definitely have to bring jesse back on i
want you to train for a couple weeks and
let's see where he's at when we bring
him back on jesse thank you so much hey
thank you bro of course man i'm sure
everybody cannot wait to see you level
up including myself i need to see jesse
do a full punch let's do it for sure
brother that's gonna be the end of this
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mad love peace
[Music]
that's that like button guys