VIDIARY #8 ASSISTED CALISTHENICS
In this video I take you through my latest calisthenic training sesh to include work on planche, front lever and flares. Hope you enjoy and happy training!
Dip L-sit sequence
Straddle press
Assisted planche / Assisted Tuck planche
Assisted front lever
Flares
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VIDIARY #7 QUAD FOCUSED LEG
In this video we go through a quad focused leg sesh. Hope you and enjoy and happy training!
Squat max belt squat
Slant board barbell back squat
Nordic Curls
Assisted plyo pistol squats
Elevated kettlebell lunge
Kettlebell Crossack lunge
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VIDIARY #6 CHEST & BICEPS
In this video I go through basic chest and bicep training sesh using dumbells, cables and kettlebells.
CHEST:
Incline dumbell press (pyramid) 15, 12, 10
High to low cable flyes (") 15, 12, 10
Flat dumbell press (") 15, 12, 10
Low to mid cable flyes (") 15, 12, 10
Seated kettle bell hammer curls 2 x 15
Seated kettle bell curls 2 x 15
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Thanks for watching!
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VIDIARY #5 BACK DAY
In this video I take you through my latest back day sesh.
Training as follows:
WARM UP:
Lateral torso twists
Oblique torso twists
Banded Front & Rear pull over
Banded external rotation
Banded internal rotation
Weighted Front & Rear pull over
Archer stretch (ea. side)
Banded face pulls
Banded pull downs
BACK DAY:
Seated cable lat pull down 3 x 15
Muscle-up transitions 3 x 10
Weighted pull ups 3 x 5 wide grip / 5 neutral grip / 5 prone close grip
TRX rows 3 x 20
Bent over cable rows (ea. side) 3 x 10
Bent over dumbell rows (ea. side) 2 x 10
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VIDIARY #4 BAG WORK
In this video I go over some of the benefits and uses of the double end bag and heavy bag along with alternative techniques to enhance kicking confidence in sparring sessions. Most importantly to have FUN in your training to maximize your overall progress.
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VIDIARY #3 WEIGHTED CALISTHENICS BASICS
In this video, I take you through a basic calisthenics routine using only the pull-up and dip movement patterns.
Effectively working most if not all the muscles in the upper body ranging from the pecs, traps, triceps, lats, core, and biceps.
Routine:
Assisted Pull-ups
x
Assisted Dips
Body weight Pull-ups
x
Body weight Dips
Weighted Pull-ups
x
Weighted Dips
Cool down
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VIDIARY #2 LEGS
Work out as follows:
Rogue echo bike warm up 3 ~ 4 minutes
Assisted Nordic Curls x 10 ~ 15
Banded glute kicks x 10 each leg
SquatMax Belt Squat - 4 x 25
Barbell Hip Thrust - 4 x 15
Cable Rope Pull through - 4 x 10
Single Leg Extension - 3 x 20
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VIDIARY # 1
Running through training from 1/29 - 2/3
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Thanks for watching!
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