Urban Gladiators Home Workout: Cycle 1 – Workout 1

Hi, it's Benny from Urban Gladiatos As you can imagine the gym is quite empty right now, but.

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we're trying to create an online solution for you.

I prepared a little graphic for you We work on three different aspects: Workout.

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Skill and Nutrition and were going to prepare something for everyday for you but it's up to you to decide how often you want to train Let's try to use the following weeks to make something positive out of it and get to the next level .

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training more frequently, keeping the nutrition on track .

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and maybe learning even a new skill The workout aspect will consist of multiple workouts, very similar to the previous system in the gym.

The workouts are going to repeat and every iteration you can try to progress in one of the exercises The skill part will consist of certain progressions and exercises to learn step by step, e.

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the handstand And in the nutrition part together with Meli we're going to go shopping and see what we can cook with it Today it's all about the workout aspect We're going to have three cycles, each lasting for 4 weeks In the first cycle we will work in the EMOM style “EMOM” – Every Minute On the Minute It's going to be a 15 minutes EMOM – 15 rounds We're also going to have 4 workouts during these 4 weeks which cycle through e.

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when your training every day you can start with the 1st workout, then 2nd on the next day .

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3rd, 4th and then on friday you start again with the 1st workout So we're starting with Cycle 1 Workout 1 The workouts should be done chronologically, so when you start monday with #1, rest tuesday, then you will continue on wednesday/ thursday with #2 also if you just train two/three times a week, try to stick to the order When you restart with the first workout again, try to increase the difficulty of at least one of the exercises Between the cycles the exercises will stay the same, but the structure of the workout will change into a more demanding form we're startign with ~15 minutes, the next cycle will be ~20 minutes and in the final cycle they will be up to 30 minutes long The intensity will also increase from low to medium and then high In EMOM we have time pressure, but try to keep the clean form even in the final rounds With pushups you could start with a inclination, for example by placing the hands on a table or box.

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then increase intensity to medium by placing the hands on a bed or chair.

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and use the harddest level by placing the hands on the floor in the final level starting with easy intensity to be fast in AMRAP we have more time, but have to use more strength and try to go fore more rounds to train more endurance but you have the option to increase intensity due to the lack of any time pressure in the last cycle we have up to 30 minutes and try to go As Fast As Possible (AFAP) just as an example you have to complete 100 push ups as fast as possible AMRAP = as many rounds as possible in 20 minutes This is our macro cycle with three different meso cycles and the workouts are our micro cycles Most of you will know it already, we use a EMOM, this means we start a new roudn every minute At go in round one (level 1) you try to do 2 pike push ups, 4 jumping lunges (in total) and 6 deadlifts if this takes me 40 seconds, i will have 20 seconds to rest until the next round starts When you notice level 1 is to easy and you have plenty of time left through all the rounds, you can increase one or all exercises to the next level if it was not to intense but close to not making it, you can also only increase only one easy exercise by one level so maybe jumping lunges were the easiest, then you progress only them and then after you managed this workout as well, you can try to increase your harder exercises too But always make sure to stay between two levels, so for example Lvl 2 and the 1st and 2nd exercise and Lvl 3 on the 3rd exercise, but not Level 1, 3 and 4.

I'm goign to show you ways to train these exercises at home in the following minutes since I'm assuming not all of you have weights at home but if you have, you can use them for sure Let's start with the explanation of the workout and the intensity levels You can start with a level that suits you well for the 15 minutes We're starting with handstand push ups or rather pike push ups as a progression in comparison to the push ups were we push forward and utilize mostly the chest instead we push in a different angle and press upward above the head this will put more focus on the shoulders and mimic a handstand like position the first progression will utiliza a ball or bed where we place the feet on a chair or ottoman are also possible elevations it just has to be on sitting height start by placing you knees on it from there you want to achieve a angle similar to a handstand from a push up like position we shift the hip backwards to open up the shoulders That's where the name “pike” push-up comes from – we pike in the hip Try to achieve a straight line from hands over the shoulder to the hip From there you dive forward in the preferably direct way touching the floor with the head and pushing back the same way Try not to place your hands to far away from your knees.

Aim for a triangle shape between hands and your head when touching the floor The head must not be placed between the hands but noticeable in front of the hands in the direction of the fingers Keep the elbows in and do not flare them out This will ensure a safe position for your wrists, elbows and shoulders Again: External rotation (elbows back) Open the shoulders Dive in directly to touch your forehead in front of your hands to the floor If this progression is still too hard, try to decrease the way by placing a pillow in front of you You will notice that you should progress by feeling the elbows flare or if you fail to meet other requirements The next level is the standard pike push up starting from a push-up position walk your feet closer to the hands to get into the pike shape open the shoulders by leaning back aim for a straight line between hands, shoulders and hip From there it's the same movement, elbows stay back, forehead touches the floor in front of the hands Go back as you entered and try not to lift up similar to a regular push ups when coming back.

It's not like a Hindu-Push-Up The next progression will be the standard handstand push ups against the wall To have some progressions you can utilize a couple pillows and stack them to decrease the range of motion The higher the pillows the lower the range of motion, resulting in less intensity I'm going to demonstrate it quietly Key points: Hands and head form an icosceles triangle Aim to open shoulder completely in the top position and come back into the triangle shape when coming back down again Avoid extensive arching in the back and counter this by keeping a hollow position If you can't avoid the arching, consider a easier level Since the reps in the workout are quite low, you can try to choose a preferably hard progression I'm going to show it now Keep the spine straight (hollow body) Contract the glutes, suck the belly in open your shoulders completely and then we stat to close the shoulders and build a triangle with hands and head pushing back up into completely open shoulders Now we're coming to the second exercise: Jumping Lunges In case of the the intensity being too high, you can use lunges instead or if your knees do not allow any lunges, you can go for standard Squats instead or jumping squats I'm going to show the jumping lunges first We're round about at 90° in the knees This means the step should not be too long Instead we use a shorter distance where both knees should have 90° keeping the upper body upright When bending over too much, the load on the front foot as well as the risk of lifting the heel increase resulting in too much pressure on the tip of the foot which likely overloads the knee Important reminders: Keep our bodyweight centred at your front foot, neither on heel nor toes The upper body should stay in the center as well to load both legs To avoid falling out of balance a wider stance is recommended Instead of placing the feet in one line we keep some distance between both legs, similar to a wider squat stance To enter that stance: Start with feet together Slide one foot diagonally back to the outside Keeping the body centered and keeping the core tight Without bracing the core the hip will tend to move sideways excessively Keep this core tension throughout the whole movement, but especially during landing Recap:1) Load both legs and keep 90° in both knees 2) Spread load on front foot evenly between heel and toes 3) Scissor the legs sideways to maintain balance Non jumping lunges will be the same, just gently touching the knees to the floor without the jumping We're coming to the third exercise: deadlifts I'm going to demonstrate and explain it with a kettlebell, but you can use a barbell as well or some other alternatives for training at home, that i will show later.

The barbell technique is slightly different, so if you are not experienced with it, I recommend spending some more time to learn the right technique The kettlebell or dumbell will allow you an easier technique since the weight can be placed directly below the centre of mass This is already the first point in the set-up: position yourself above the weight, not behind The weight is now below the body's center of mass From there we bent down with a straight back, mainly moving from hip and knee avoiding any rounding of the back Sticking butt and chest out, without falling in and extensive hyperextension For this reason you, maintain your core tension Brace your core and stay in a hollow body position When you notice your posterior chain (hamstrings) are not mobile enough, it'S recommended to elevate the weight For example by suing a stack of pillow or anything else So: the weight is below you, you bent over with a straight back Now you grip the weight and focus on your shoulders being actively pulled back and down So you pull the shoulders back, but not to the ears So away from the shoulders and against gravity backward Straight back, shoulderblades active In this phase we try to keep the angle between back and floor consistent by just extending the knees When the hands pass the knees, we start to erect and push the hips forward To come back down, we first bent over with the upper body until we pass the knees again and now we bent the knees more to get down to the floor A common mistake: starting with passive shoulders and then shrugging in the final position focus on keeping the shoulders back during the whole movement to keep them stable Now we're coming to the home training alternative A box with water bottles is an awesome tool, since we can change the load at will by changing the filling level and the amount of bottles Our only limitation is the total weight and since the deadlift is a potential strong lift, we adapted the volume accordingly That's why we use only few reps on the hardest exercise: handstand push-ups a medium rep amount for the medium hard exercise: jumping lunges and a lot of reps for the exercise with the least load – the deadlift.

So the weight should be below the body You can scale the exercise to your mobility level by changing the grip To make it easier you can grip the top of the box Or if your mobility level is more advanced, you can grab below the box to use a bigger range of motion Pulling shoulders back again going as low as possible lifting until the hands pass the knees and then standing up erect bending back over, then bending the legs and touching down.

So it's always “legs → back” on the way up and “back → legs” on the way down Even if it may seem super easy in the first round, this will likely challenge you over the 15 rounds Especially your lower back and your hamstrings will get a nice workout from that So we're goign to start with the training now The training will consist of a warm-up, mobility, a workout and a cool down I invite you to join me live in the warm-up I will give you some explanations during the warm-up The Warm-Up will go 6 minutes with 3 exercises, always 1 min per exercise with a beep every 30s at half time On one of the exercises we have two sides, for this one we will switch already after 30s to the other side There is not rest time planned, so try to switch fast Let's go We start with a plank Active plank, shoulders over the hands, hollow body rounding the back, pulling the pelvis to the ribcage, contracting the glutes core tight, shoulders away from the ears Straddling the fingers and pressing them into the floor to keep active hands and to protect the wrist 30s over, 30s to go Were going for two rounds in total Keeping the core and glutes tight, pressing the fingers down We're switching to sprawls jumping forward from the plank landing with a straight back don't drop the hip to low to keep the heels on the floor Also on the way down, keeping the hip high Similar rules to the plank Shoulder stable, fingers pressing into the floor Half way Hands have to stay between the hands Keeping the legs too close will force your back into rounding Legs wide, hands placed between feet And trying to avoid a hyperextension of the back by keeping the core tight – moving from the hip Next exercise: Standing scale Spreading the toes wide to get a stable foundation to balance on and keeping the ankle tight Avoid twisting the hip and keep it parallel to the floor instead Keeping the rear leg and upper body parallel as well.

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