SPORT

www.unconventionalathletes.com
My name is Samer Delgado, I’m also known in the social media world and Street Workout
community as Fitnessblazt. I am a Personal Trainer as well as a Pro Bar Athlete and
Calisthenics Competitor.
Today I will be taking you through a tutorial of the infamous backflip. You will learn all
the progression and exercises towards achieving this advanced skill. Enjoy.
The Backflip is an advanced compound move that should be done with spotters when
first learning it and proper technique to avoid injury. First and most important you must
strengthen the right muscles and work on your flexibility to have good body ability
before attempting the actual skill.
The Backflip is
an advanced
compound move
THAT should
be done with
spoTTERS when
first learning
it and proper
technique to
AVoid injury
Exercises and Skills to work on:
1. Back Bends/Bridges
It’s important that you have good lower back and over all flexibility. Best way to achieve
this will be by working on your back bends and bridges.
Lie down on your back. Place hands by your head, fingers pointing towards your
shoulders, knees fully bent and feet planted on ground. Now press your body up by
pushing down on your hand’s and feet. Make sure you’re breathing through the entire
exercise. Hold that position for about 10 seconds. Go back down. Repeat 5 times.
2. Explosive Squat jumps
This a regular squat with an explosive
jump on top of squat then always landing
back on that squat position. Remember to
always push through your heels. Do 3 sets
of 25 reps.
Issue 03 - NOVEMBER/DECEMBER EDITION 2015 Page 31