- What's up Thenx Athletes, it's Chris Heria.
Today I'm gonna be showing you six advanced exercises
that people never attempt to learn because they think
they're way too difficult to ever achieve.
But today I'm gonna show you how you can train
these advanced exercises right now, from any fitness level.
Now in calisthenics you'll come across some advanced,
very difficult exercises that will require an extreme amount
of strength and body control.
For example, Full Planche Pushups,
Front Lever Pull Ups, Hefesto and even Muscle Ups
and when you're just starting to learn these exercises,
it can feel pretty much impossible to perform them.
And truthfully, it may even take years
to unlock some of these skills.
But the only way you'll ever be able to do them
is if you start training for them
and the best way to start
is training in a progressional state.
Starting off with the first easiest progression
to perform for that exercise, learning the correct form
and building your foundation along the way
to eventually work yourself up
to harder and harder progressions
and as progressions help build your strength
to be able to do the exercise,
the best way to understand the movement,
and have your muscles simulate the correct movement path
of the exercise before you have the strength
and capabilities to actually perform it.
is going to be doing the movement
with the help of a resistance band.
We're gonna be able to place our bodies in the exact angle
and positions that are required for these advanced exercises
allowing you to work the muscles exactly how they should be.
Developing a proper form and control
as you build your strength through the progressions
which is gonna have you excel your progress
and have you achieving these movements twice as fast.
And eventually you'll get stronger and be able to reduce
the amount of resistance from the resistance band
working your way down from a thicker band to a thinner band
eventually not using a band at all.
So we're gonna get right into these exercises
and you wanna make sure before we start
that you're picking the right band for each exercise.
Each exercise is gonna require a different level
of assistance depending on where your strengths and
weaknesses are so choose a band that's gonna challenge you
but allow you to perform the exercise with perfect form.
We really want to simulate the exact movement
of each exercise to really develop that muscle memory
and if you need resistance bands to get started
you can go ahead and pick them up at Thenx.com/shop.
We're gonna be doing each exercise for five reps
so if you feel like you can do more
of that with a particular band
try reducing to a lighter band to where it challenges you
to reach that fifth rep.
So if you have your bands,
let's get started with the first exercise.
Full Planche Pushups.
Now Full Plance Pushups is one of the most advanced
upper body pushing exercises.
It requires you to balance, control,
and lift your entire body weight.
So for this exercise we'll be hanging our resistance bands
to elevate our feet off the ground.
I'm gonna put it around.
Put it through.
You wanna get them at your ankles
and then we're gonna assume the Full Planche position.
Remember you want to have your entire body straight.
Arms straight, locked out,
and you wanna bring your palms by your waistline.
("Smoke")
All right there we have Full Planche Pushups.
The goal is to use the resistance band
the least amount as possible.
When you're doing this exercise you want to pretend
as if you're not using the band at all.
Trying to engage your muscles
and simulating the proper movement
that it would take to do the actual Full Planche Pushup.
When you're just starting off, make sure you record yourself
when you're doing the repetitions.
You wanna be constantly checking your form and making sure
it's perfect for this really to be effective.
Eventually training this with the proper progressions
you'll be able to build up your strength
and be doing Full Planche Pushups in no time.
Now moving on to the next advanced exercise.
we have Hefestos.
For this exercise I'll be using a thicker band
with more resistance.
All right, now just like Full Planche Pushups
are the ultimate pushing exercise for your upper body,
the Hefesto is the ultimate pulling exercise
for your upper body.
With Hefestos you're gonna have to control and lift
your entire body weight from behind you.
Now when you're just starting, training with this exercise
and using a resistance band you want to start off
on a low bar before you bring it up to a pull up bar.
So we're gonna be starting on the side of a dip bar.
Let's go ahead and get up.
We're gonna hold our resistance band over our lap.
Give it a nice tension on both sides
and squeeze our hands onto the bar.
From here we're gonna slip off.
Keep a nice concave in our body and our elbows back.
Now you can get your arms all the way down.
All the way back up.
("Focus")
All right, there we have the Hefesto
and you can see when you put the resistance band
over your body when you come down it catches your weight
and allows you to perform this exercise,
do more repetitions and gain the benefits
that the Hefesto has to offer.
All right now we're moving on to the next exercise.
That's gonna be Impossible Dips.
Pretty much the hardest exercise when it comes to triceps.
So to use the resistance band for this exercise
we're gonna place it on top of the dip bar,
hold on tight with your hands,
and we're gonna go ahead and jump over the band.
Now here you wanna have your arms locked out.
We're gonna lower as slow and controlled as we can.
All right now for this exercise we're only gonna be using
our triceps to lower our bodies down
and the way we're gonna do that is to lean back
throughout this exercise to really put
all your body weight onto your triceps
and to make sure that you're not being helped
by leaning forward or assisted by any other muscles.
If you feel like you need to lean forward
to achieve this exercise
that may mean that you need to get a thicker band
and that's gonna give you more assistance in doing it.
All right, there we have Impossible Dips
and without the resistance band and exercise
that definitely feels impossible.
This is a very difficult exercise
but if you're looking for a move that's gonna build
your triceps and create extreme strength
that's gonna transfer over into other parts of your training
you definitely want to be doing Impossible Dips.
All right next exercise we're gonna be getting into
is Front Lever Pull Ups.
Now just like the Full Planche Pushups
the Front Lever Pull Ups are very similar.
Instead of pushing from our waist line
we're gonna be pulling from our waistline.
This is another very difficult pulling exercise
that will give you a strong muscle connection
and insane pulling strength that will transfer over
into other training styles.
So for this exercise we'll be using a low bar again,
the side of the dip bar and when you're doing this exercise
make sure that you remain in a front lever position
with a straight line in your body
from your feet to your shoulders
and the best way to maintain that is to make sure
that you're pushing your hips up through your belly button.
And to be able to remain in this flat position
while doing Front Lever Pull Ups you have to be pulling
from your waist line not from your chest or any other angle.
It'll also help if you have a slight over grip on the bar
versus grabbing the bar right underneath.
So let's start by placing the band around our hips,
getting a nice grip on the bar,
coming down to front lever position.
("Run It")
All right there we have the Front Lever Pull Ups.
A very difficult exercise
but you can always start with the thicker band.
Eventually build the strength and work your way down
to a lighter and lighter resistance band.
Eventually not needing the assistance of one at all.
All right now moving on
to the next advanced exercise I have for you guys.
That's gonna be the One Arm Pull Up.
One of my favorite exercises
for developing strength in each arm individually.
You're gonna need to pull your entire body weight up
with just a single lift.
Now let me show you guys how we're gonna do that
with a resistance band.
We're gonna start by hanging a resistance band,
put it through the loop,
now place our feet inside.
Now when I grab it, I like to grab it right on top
of the resistance band or a little bit over
that way your body isn't twisting around.
If you grab it on this side
your body's gonna want to sway this way
so you wanna make sure to grab it
right on top of your center weight.
("Sinner")
All right there we have One Arm Pull Ups.
Now there's another way to do this one.
Let me show you guys.
If you take the resistance band and you put it around
you can use this hand now as assistance
to complete some repetitions.
But the way I first showed you is the way
to simulate the actual movement of a One Arm Pull Up.
That's gonna get you closer to achieving
your One Arm Pull Up without the band.
Now moving on to the last exercise,
we have the Muscle Ups.
Ill be using a lighter band. All right now not only is this
one of the best ways to get used to the Muscle Up
but this is also one of the best ways
to increase your Muscle Up repetitions.
A lot of times what I do is
I max out as many weighted Muscle Ups as I can
then I max out as many body weight Muscle Ups
and then when I can't do any more body weight Muscle Ups,
instead of just giving up and waiting to recover,
I keep that time under attention
and I go straight into resistance band Muscle Ups.
Let's go for it.
("Woke")
All right there we have the Muscle Up
with the resistance band.
If you've never done a Muscle Up before
this is gonna give you the first feeling
of what it would feel like to do one.
Something that have may once seemed impossible
now you're able to do them
and receive the benefits from them.
Progressions to an exercise are always gonna help you
build the strength to eventually get there
but if you want to feel the feeling of the move
and start simulating your body in that position,
to start already learning the form,
and training your muscles the correct way,
to excel your progress
then you need to start using a resistance band.
And remember even when you can already do these exercises
you should still be doing them with the resistance band
to be able to work past fatigue and add in those extra reps
that you otherwise wouldn't have been able to
or can even be used to correct your form
and that's how you're gonna make real progress
and real gains and stop watching people do this
and actually start doing it yourself.
Not just looking strong anymore, actually becoming strong.
Getting the best shape of your life
and that's gonna cut it for today's video.
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Mad love.
Peace out.
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