Unconventional Athletes Issue 9

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10. L Sit Exercise
1. Sit on the floor with arms extended,
palms touching the floor and extend
your legs.
2. Try to lift your legs and hips with
full body to create space between your
body and the floor.
3. You can use a push ups stand or
stepper to make it easier.
11. V Sit
1. Start in the L sit position.
2. Lift your legs until your body and
legs resemble a “V”.
3. Hold the position for as long as you
can.
8. Plank and Plank Variation
1. Start in the push up position.
2. Drop down with your forearms to the
floor, make a straight line with your
body from shoulder to ankles and hold
the position as much as you can.
Try this from various variations like
shown in picture.
Target: Core Force Generation Capacity
and Strength
9. Mountain Climbing
1. Start in the push up position.
2. Bend your knee and bring it towards
the chest
3- Do one at a time, alternating the
legs like cycling.
Progression - Front Lever and V Sit
Front Lever - One of the best
calisthenics and core exercises. It
requires more effort but provides more
support to our core muscles.
1. Hang on a pull up bar.
2. Keep your spine straight in a line
with your legs and body.
3. Contract your core muscle tightly
and try to pull your body up until it
becomes parallel to the ground.
Tip: Try starting in the negative
position. Pull your body up vertically
and try to hold it straight while coming
down into a static hold.
The importance of Reps Range in
Calisthenics and Core Training
Your reps range is a very important
factor to build your core and Abdominal
muscles.
Note: You need to train the abdominals
with and without weights. It’s not
easy to achieve hypertrophy of the
ab muscles. It requires high rep range
exercises without weights, and also
low rep range exercises with weights. I
will explain how you can apply both of
these methods in your training.
Without weights : You will perform five
to eight exercises for your abs workout.
This includes four sets of every exercise
with a rep range of between 15 to 30
per set. This is going to burn your core
and abs deeply on the interior.
With weights: Try to add a standard
weight during your abs workout. It
shouldn’t be either too much or too
little. You will perform five of either
exercises. There will be four sets of
every exercise and your reps range will
be 8 to 10 per set.
Issue 09 - Volume 1 | 2016 Page 47