Body Weight Movements
REACH FOR THE RAINBOW
How to apply Literal Fitness, safely & gradually.
Plank, Hollow Body, Superman
Hand stand, hand stand walk, hand stand push up
Strengthening the core and finding midline stability are both crucial to be able to safely perform all exercises. Be sure to know what it should feel like to properly brace and engage the core muscles. Practice these often to strengthen your abs, back, glutes, shoulders and more.
Planks, Hollow Body, Superman and safer situps:
Negative Pushups and Pushups(with scaling options):
Ring Rows and Dips:
Pull ups (Negative, Jumping, banded, strict and kipping)
Wall Walks and Headstands
V up, Knee Raises and Toes to bar
Handstands, handstand walk and Handstand pushup
Negative push up -> Push up
Ring Row & Dips
Pull ups and variations
Wall Walks, head stands
V up, Knee raises, Toes to bar
These movements do not all necessarily progress off of one another, but do range in complexity from simple(red) to more challenging (white).
Perfect planks must be achieved in order to perform a perfect pushup. Although pushups are touted as primarily an upper body exercise, the core is worked just as hard to maintain strong form to protect the back. Follow the progression in the video to gradually achieve the strength needed to perform a perfect push up.
These upper body exercises are so great for anyone to perform. There a super scalable, but if worked hard, will assist in improving pull up and push up strength.
Pullups seem like a physical impossibility to some, but by using these exercises, strength can be quickly acquired. Do not progress to a 'kipping' pull up until strict pull ups can be performed. Attempting a kipping pull up before appropriate strength is acquired can result in an elbow injury.
Being upside down can be challenging and so much fun. Much research shows that being upside down can actually improve cognitive function!! So have fun, be safe and grow those brains!
These are few more core strengthening exercises that require a bit more coordination.
Again, being upside-down is so much fun. Stepping away from the wall and relying on balancing on your hands can be rewarding with a lot of practice.Please be sure to perform the movements in an area clear of furniture or items that could hurt you. Practicing on soft grass or a mat is ideal.