• SAPIEN TRAINING

CALISTHENICS PUSH WARM UP

Updated: Apr 8

A BRIEF GUIDE TO WARMING UP FOR CALISTHENICS PUSH TRAINING, AND HANDSTAND PRACTICE

IN SHORT; IT'S ALL ABOUT THE WRISTS, SHOULDERS, AND T-SPINE



THE GOLDILOCKS EFFECT

A warm up should be just the right intensity, duration, & selection of exercises.

Too long and too hard and you'll be fatigued and under performing during the workout...

Too short and non-specific and you'll fail to get the best out of your workout and it'll feel like your losing the battle...


But if you get it juuuuust right then your workout will be productive, feel less arduous, your performance will peak, and therefore yield physiological adaptations and most importantly, PROGRESS.



PHYSICAL AND MENTAL PREPARATION

Every warm up should be different. From person to person and workout to workout. Try NOT to copy some guy off YouTube, but instead explore and find out what works for YOU.


If you have specific injuries, immobility's, or instability's to work on then ensure that you do. A warm up should consist of the following;


  1. A 3-5 MINUTE LIGHT CARDIO ACTIVITY; Skipping, Footwork, mini-circuit. Whatever yanks your crank.

  2. TARGETED JOINT MOBILITY; I have pretty tight shoulders and chest, so I tend to hit these before training

  3. WORKOUT SPECIFIC EXERCISES; Lower intensity variations on the move(s) you're about to practice (eccentrics, reduced range of motion, whatever works for you)

  4. MENTAL PREPARATION; whatever gets you focused, psyched, and feeling confident for the workout ahead. Breathing techniques, music, motivational videos, a word with yourself in the mirror...



PULSE RAISER (3-5m)

Any Heart Rate (HR) increasing activity appropriate for your abilities. Get yourself a little out of breath, loosen off, body temperature up, and HR above 120.


  • Skipping

  • Footwork (sidesteps, high knees, lunges, squats)

  • Dynamic Movement/Flow (incorporate press ups & crawling)

  • Jogging




JOINT MOBILITY & STABILITY

Loaded and Unloaded mobility of the joints we intend to load in our workout.

In this case (Handstands/Push exercises) it's the WRISTS, SHOULDERS, AND T-SPINE



WRISTS

EXERCISE; Full Range of Motion (ROM)Wrist Flexion/Extension from unloaded (in the air) to full loading (press Up position).

TECHNIQUE; Fingers spread and lightly flexed, elbow straight, scapula down.

Neutral Spine throughout

As many different angles as possible (fingers pointing forwards/back)


LOADING POSITIONS;

  • QUADRUPED POSITION; LIGHT LOAD

  • BOX POSITION (QUADRUPED WITH KNEES LIFTED); MEDIUM LOAD

  • PRESS UP POSITION; FULL LOAD


SHOULDERS

EXERCISE; T's, Y's, W's (optional resistance band)

TECHNIQUE; As taught in class, these exercises are targeting the correct alignment/movement of the scapula (generally speaking, retraction and depression).

  • STANDING

  • LAYING OVER A BENCH/TABLE/BALL

  • LAYING PRONE (FACE DOWN)

SPINE

EXERCISES; Bridge, Arch/Hollow Body, Headstand

TECHNIQUE; These complex exercises focus on spinal alignment through varied loaded positions. Focus on perfect form, ease of movement, and breathing throughout.


BRIDGE (Spinal Extension)

Start laying on your back, feet hip width and knees bent, hands by your ears with fingers pointing towards your shoulders.

Push through your hands and feet to arch the body into a bridge, lifting your hips as high as possible. Aim for a uniform level of curvature at the spine, arms and legs as straight as possible.


ARCH/HOLLOW BODY (Neutral Spine, Full Arm/Leg Extension)


HEADSTAND PRACTICE

Practice your spinal & pelvic alignment



PROGRESSION

Progressive Calisthenics exercises working towards your hardest move/workout focus.


Our aim here is to master some easier compound movements that are appropriate for Handstands/Push workouts. WE'RE NOT TRYING TO FATIGUE...yet. Work within a 60-80% intensity and get the technique as best you can.

Below is a typical progression for Handstand Practice.


PRESS UP POSITION

  • Plank

  • Scapula Push Ups

  • Negative Push Ups

  • Push Ups

  • Pike Push Ups


INVERTED/FEET OFF FLOOR

  • Frog Stand

  • Supported Headstand

  • Handstand Practice


Enjoy! R x

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