Bodyweight Exercises.

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Originally Posted by Salty

Variations for your pleasure (aka pain)

Suspension bridge- Like the plank, but instead of resting arms on elbows, extend the arms so that they are extended like in a rollout for an ab wheel. Works the shoulders and cains your core.

Divebomb pushups- start in an upside down "V" shape, go down into a pushup position and pushup with your head raised into so you body becomes a sort of "L" shape. (should be a smooth 3 step motion)

Diamond Pushups- Simply place your thumbs and index fingers to make a diamond shape, place this on the ground where your middle of your chest is and pushup... enjoy the pain.

Finger Pushups- Should be part of every boxers routine, strengthens hands. Simply get into pushup position except on fingertips and do as normal.

Clap Pushups- For building explosive power, not a pushup but explode-up... normal pushup but launch off the floor and do a clap before landing.

Handstand Pushups- Do these and see your power explode... Do a handstand against a wall, lower yourself till your head is about to touch the ground and then extend. Be careful though as this is difficult!

Leg Raisers- For working those pesky lower abs, lay on your back, feet straight in the air. Let your legs drop while still straight, stop them before they hit the floor and raise them to starting position.

Russian Twists- Great for obliques and torque power, (good for using a med ball or weights. Get in half crunch hands out and swing them from side to side, to increase difficulty just add weight.

V-Ups- Works upper and lower abs, lay straight out bring legs up (straight) and arms straight until you make a V shape and then touch your toes. Great exercise.

Squats- See how many you can do in a row (full ones) the kind of body wieght exercises!

More to come guys to spice up your workout routines!

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Quick point,the leg raises sound like an old football exercise called 6 inches,its mainly banned now, because it does holy havoc to your back,I could be wrong,but thats just how it read to me.
A safer couple of variations is tuck crunches or butt lift crunches

I've never encountered any back problems at all from it, although I do a lot of compound movements which involve strengthening the back, so if people do start feeling pain there its advisable not to do them.

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Originally Posted by Salty

Legs

Squats
Start off with the king of leg exercises, the squat. Everybody should be doing these on a regular basis, as they provide the majority of the power for your legs, without good leg strength you have no power. So basically do your squats.

Firstly start with your legs approx shoulder width apart, lower your ass to the floor while maintaining your posture. As you get closer to the floor I suggest raising onto your toes while keeping your back straight, then use your toes to push your body back up. The lower you go the greater the benefit of the exercise, your only cheating yourself if you do them half assed.

One-Legged Squats
A variation of the squats used to build power and strength. When you first try these you will probably find them quite difficult and probably fall on your ass. So it's probably handy to do them next to something where you use it to balance or assist you, such as a chair.

You start with one leg on the ground, hands and other foot slightly in front of your body. As you start to lower yourself to the floor bring your arms out in front of yourself along with the leg not doing the squat, this is in order for your body to balance. By the time you reach the floor; your squating foot should be up on your toes and your arms/other leg fully outstretched in front. Use the power of your leg to return to starting position and you have done it.

One-Legged Deadlift
This one you start in a similar position to the one legged squat, except with the opposite foot elevated and the foot slightly behind your leg. As you lower your body to the floor, do not maintain the same posture as the squat, but instead lean forward with your arms extending. At the point as which you finish is where the knee of the opposite leg is just off the floor and the calf is parallel to the floor. Return yourself to the starting position and repeat.

Ass Raisers
Lie on your back, one foot flat on the ground, with the other fully extended off the ground. Using your planted foot, push your ass into the air so that your extended leg and body become aligned. Lower yourself to the ground and repeat.

Lunges
I's sure everyone knows what to do here, Stand with your feet shoulder width apart with hands by your sides, keeping your body upright with good posture, Step forward with your right foot. Plant your right foot firmly as you lunge forward. Your right thigh will become parallel with the ground. Do not allow your right knee to extend over your right foot. Your left leg will be extended with the knee slightly bent and your heel raised. Step back with your right foot, pressing your left heel back to the ground. Repeat this movement with your left foot and continue to alternate.

Variations of this include, walking with lunges instead of returning to the start position. Going into a lunge then alternating by jumping instead of returning to the start position (get rather difficult) or lunging out at an angle.

Calf Raisers
Everyone should be doing these as well, as they simply are a great exercise, especially if you want explosive power out of your legs. Simply stand with your legs straight and using your toes lift yourself off the ground. To make this more difficult do it off a ledge so you increase the range of motion. Also try doing it one footed calf raisers and you will see great benefits.

Wall Sits
Great isometric exercise during a leg workout, especially just before Plyo work. Simply sit against a wall with your thigh perpendicular to the wall and your calves parallel. Hold for a time, usually a minute is sufficient.

Burpees
I've written about them before, but should not be forgotten so do them!

Hamstring Curls
Don't really know what to call these, but they are from infinite intensity and as the name describes they are basically for the hamstrings. Lie on your stomach with your feet/calves well secured to something. Using your hamstrings pull your body up so that your body from the knees up are almost perpendicular to the floor. Lower yourself to the ground (bracing with your hands) and repeat.

The difficulty of this is quite large and usually you will have to start off the movement by pushing off the ground with your hands.

Plyometrics

Squat jumps
Basically you do a squat as described above, but as you reach the floor explode up and jump as high as possible.

Straight ups
Keeping your legs straight jump as high as possible, repeat.

Frog Jumps
Similar to the squat jump but instead of jumping into the air leap forwards and repeat.

I know this is not all the body weight leg exercises in the world, but they are more than satisfactory in covering your needs, so enjoy ;D

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Somebody has obviously been taking classes;D
I was kind of suprised to see how many of those were in our routine regiment as well.

But since we're concentraiting on legs now some to add
Drum Majors-A basic sprint,but get those knees up as high as you can(like a drum major)
Grapevines,or Crossovers(different name same thing)A side ways sprint where you shift one foot over the other the entire time,teaches balance and abilitly to change direction on a dime
The Ball-Crunches done over the excersize ball hurt like hell but get results

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Originally Posted by Salty

I've never encountered any back problems at all from it, although I do a lot of compound movements which involve strengthening the back, so if people do start feeling pain there its advisable not to do them.

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It used to be a really common routine,but the NSCA and other fitness organizations have been banning them.
Hell I had to do the damned things for Football many a moon ago,but theyve fallen out of favour with most major fitness orgs.
Again I also could have just read it wrong,but if its the routine Im thinking of,its mainly on the banned list now

Bench dips

Main Muscle Worked: Triceps
Other Muscles Worked: Chest
Equipment: BodyOnly
Mechanics Type: Compound

Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance!


(Bodybuilding.com - Triceps: Exercises, Anatomy And Tips!)

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Originally Posted by Trainer Monkey

Somebody has obviously been taking classes;D
I was kind of suprised to see how many of those were in our routine regiment as well.

But since we're concentraiting on legs now some to add
Drum Majors-A basic sprint,but get those knees up as high as you can(like a drum major)
Grapevines,or Crossovers(different name same thing)A side ways sprint where you shift one foot over the other the entire time,teaches balance and abilitly to change direction on a dime
The Ball-Crunches done over the excersize ball hurt like hell but get results

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haha no they are all mainly from my basketball days of wanting to jump higher and higher, which I succeeded in doing.

I love grape vines, always do them as part of my warm up. But if anyone wants a good leg schedule for building power, especially jump height just let me know. I think I gave it to ICB before, it improved my vertical leap by like 6-8 inches in 6 weeks, so it is quite effective.

bumpity bump

Great thread guys this is very helpful
One i like is the neck bridge i do a couple of versions of it depending on how strong i am on the day does anyone no anymore for the traps or neck

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Originally Posted by mrodub

Great thread guys this is very helpful
One i like is the neck bridge i do a couple of versions of it depending on how strong i am on the day does anyone no anymore for the traps or neck

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I've heard of some bad soties associated with this kind of neck work. I'm not sure if any are really considered safe anymore are they?

I have used it for years and i am fine nearly all wrestles use it tyson used it i think people try to do the hard version to quick and they get hurt but there are half version which are very good and would be safe for all levels of strenght

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Originally Posted by mrodub

Great thread guys this is very helpful
One i like is the neck bridge i do a couple of versions of it depending on how strong i am on the day does anyone no anymore for the traps or neck

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For traps you can do shoulder shrugs, but you need dumbbells.

i can believe you guys forgot the wrestlers bridge. thats some hip, back and neck strength right there son.

also, can someone make a section for the back muscles? pull ups are the only thing i can think of. oh and the bridge.

bumpity bump for awesomeness and more plz.

Im not getting on here much, because at the moment Im Filming something that might interest some of you. Its about 5 Hours long to do with Bodyweight exercises with a Difference. People have been asking me from the uni and Football clubs to do it for sometime. Got to be honest Im loving it, Im remembering things Id forgot ;D. Theres a lot of resistance Stretching involed, the lads doing the stuff its blowing their minds and their Cardio ;D Two guys are explaining it one the Unis Sports and Conditioning Coach and a Brazilian FA Skills Coach two Pals of mine, Im no good on camera ;D. They are so excited about it they are doing it for nothing just to get involved, Did you know there are 17 ways to do pressups. Some of the stuff for what People call the Cor make the eyes water, these 3 lads are Fit who I call my Models, Trying to get it ready for Christmas ;D

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Originally Posted by Scrap

Im not getting on here much, because at the moment Im Filming something that might interest some of you. Its about 5 Hours long to do with Bodyweight exercises with a Difference. People have been asking me from the uni and Football clubs to do it for sometime. Got to be honest Im loving it, Im remembering things Id forgot ;D. Theres a lot of resistance Stretching involed, the lads doing the stuff its blowing their minds and their Cardio ;D Two guys are explaining it one the Unis Sports and Conditioning Coach and a Brazilian FA Skills Coach two Pals of mine, Im no good on camera ;D. They are so excited about it they are doing it for nothing just to get involved, Did you know there are 17 ways to do pressups. Some of the stuff for what People call the Cor make the eyes water, these 3 lads are Fit who I call my Models, Trying to get it ready for Christmas ;D

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That's awesome Scrap. :)

edit : Slight alteration just cuz. Doing mainly bodyweight now. Will see how it goes.

Feel like jello after a hard workout. haha

;DThe Skills man Has just left the premises, with Ive been and seen things all over the World, this stuff has Blown my mind. I cant Fucking sleep at night thinking about it, He is here again Today got the Day of He tells me ;D

Just heard, that Sheffield University Sports Science Department ,are going to make a 3 year Study of some off the things Ive invented in relation to ,the Pupils PH D, I am Honoured. Should be an interesting Study, must cost a Fortune ;D

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Originally Posted by hitmandonny

An undersetimated tset of tools in training as a boxer.
Bodyweight increase the body's overall strength as opposed to the isolated concentration that weigjht training offers.


Push Ups
Fior the shoulders, Chest, and the arms, these are a highly adaptable excercise which when performed can provide excellent results.

Pull Ups
Pull ups are a demanding excercise that I feel are excellent when developing the arams, back and oblique area muscles. The "drag" feeling creates a tough, but rewarding process.

Planks
These stationary bodyweight excercise are an excellent method of improiving core and abdominal strength. There is no manual required, for difficulty just add time!

Situps/Crunches
Essential in any boxers routine, these should be employed in my opinion not only to strengthen the abs in expectation of punishemnt, but also as to develop the core and condition essential pivoting muscles.



There's a start guys, what more do you guys like?

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What is a plank? (I probably already may know what they are, I've just never heard of the term. :-[ )

I think He means staionery exercises, example, Lay sideways resting on your elbow, feet together body straight, lift your hips in line with the Head and feet so theres a straight line and Hold. Theres a few others like getting a Fit ball and putting your feet on that and keeping a straight line. Great for Posture. You can take these things a step further, but you have to be fit.

Here is a pic of a plank I just googled. Yea it is stationary. You just hold it and feel the burn. I am doing this in my regiment now. Wayy harder then they look.

A variable of them is the superman, which Salty posted about. Where you extend say your left arm, then right leg and hold. Then vise versa.

Killer.

http://cdn-write.demandstudios.com/u...50/6/19756.jpg

They have all these exercises too I see Scrap on fitballs. This pic might be sorta huge, but was one of the best ones I could find. A superman on a fitball.

edit: haha yea that was HUGE. let me resize it.

http://i290.photobucket.com/albums/l...anfitball2.jpg

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Originally Posted by Scrap

Just heard, that Sheffield University Sports Science Department ,are going to make a 3 year Study of some off the things Ive invented in relation to ,the Pupils PH D, I am Honoured. Should be an interesting Study, must cost a Fortune ;D

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I've been reading about this, had no idea that it was your stuff thy were working on!

I've done 4 weeks weight training, now dipping back into the bodyweights before the fights.

One I've found a killer, plyometric pushup using two gym steps.
Explode from the floor using a clap pushup (no clap obviously,)
Land with a hand on each step, perform one deep pushup but explode back to floor.

Donny, try it with 2 medican Balls together, push on to the medicine each time press up then move them 2" apart until you can go no further.Then move them back each time 2" Lovely, should get them 2ft apart. ;D

I normally give the plank out to newbies. Starts to teach the motor neuron's in the core to activate. The complete beginning of any muscular development is actually teaching the nervous system to be able to fire up the muscle fibres... only once you've done that will the muscles start to develop as you increase the stress placed on them.

Anybody who has been doing some serious press up training, with correct technique will have essentially been activating the core in the same way anyway.

Oh and Clubber, to answer your question: You're a plank! :p ;)

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Originally Posted by AdamGB

Oh and Clubber, to answer your question: You're a plank! :p ;)

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;D

Yea these are a good intro. What I like about this thread and the nice work Salty and others put in is the variety. You don't need to be doing the same sets of exercises time after time, but can rotate them with others. For eg, one time I might be doing one minute planks in my routine, and the next, be doing supermans, or something similar. So even if your form is off a bit, with that variety you are still likely to be hitting the target area.

Donny, I too hit the weights this summer, and as well am having a go at bodyweight now, and different sprints then before. Already am seeing the gains, with another 3 1/2 weeks in till fight time (last fight 2 weeks ago).

I've coupled that with a very thorough dynamic stretching routine.

I feel the strength stuff is still there, those gains, and now this hopefully will compliment it, with range of motion and explosiveness on top. That's the goal any how!

You feel it if you do a Plank for a couple of minutes. :D There's a variety of different planks (exclude 2x4's) that can give you your money's worth.

Anyways here's a post by Lords that he put a lot of effort into, and it deserves to be in a prominent thread such as this.

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Originally Posted by Lords Gym

Here are some killer Ab exercises for your work-out pleasure ;) no pain no gain, your going to pray for death before your finished ! :o I like to mix things up for ab workouts, the idea is to fool the abs, trick them, work them out in many different ways, that’s how you get results. its not anyone thing, but a combination of exercises that will gives you that ripped look, and a strong core, this coupled with a good diet ! if your slamming cheese burgers and fries on a daily basis your not going to see the results. ;)
alot of these are exersise used in gymnastics to strengthen thier cores, Strong core applies to boxers also , I love getting training ideas from other sports and bringing them to life in the boxing gym !

Advanced leg lift - Lie on your back with your legs straight. Place each hand palm down, just under each respective glute. Keeping your head in, and body hollow, lift your toes towards the ceiling. Just before your legs reach vertical extend your torso to lift your lower back off the floor. The top point is a candlestick.

Basic sit-up - Lie down on the floor on your back with your knees bent or straight, and someone or something holding your legs or not. Sit up to an upright position.

Crunches - Lie down on the floor on your back, knees bent or straight, legs elevated or not. Bring your head up and in and lift your shoulders off the floor by rounding your back as much as possible. Holding your arms above your head will add to the resistance.

Hanging Sit-ups - Using gravity boots or simply hanging by your knees do sit ups. Compress as much as possible at the top..

N-ups - Yet again, on your back. This time lying flat and completely stretched out. Bring your arms in and shoulders forward while simultaneously bringing your legs up and in so that the top position is a tuck balanced on your butt.

Side conditioning - Lie on your side using your hand to balance. Lift your legs and shoulders and return to the start position.

V-ups - Begin like N-ups. Bring your arms and shoulders up while lifting your legs keeping them straight to finish in a V position.

V-ups variation - This exercise is a v-up except you use a gymnastics ball. Place the ball between your legs, lift legs and pass ball to hands, then lifts hands and pass ball to feet. (DAS note: This can be done with a medicine ball for additional load) Submitted by Beth

Medicine Ball Work - Medicine balls are a great way to help build power. Also many of the other exercises can be done holding a medicine ball. eg. try the squat jumps holding a 10 pound medicine ball. Do pull ups holding a ball between your knees.

Hollow rock tossing - This exercise requires 3 medicine balls. You and a partner each hold a medicine ball between your feet. Lie on your backs with your feet facing eachother about. (distance depends on how far you can throw the ball) Take the third ball and throw it to your partner. As you catch the ball rock back in a tight hollow then rock forward and throw the ball.

Lower Torso Conditioning - Sit in a pike. Hold the ball out in front of you with straight arms. Twist side to side fairly slowly, but with a wide range of motion. (If you do this too fast you can hurt your back)

Rear Overhead Throws - Go get your partner again. Stand 10 feet apart. Whoever has the ball turn around. Throw the ball backwards over your head to your partner. Turn around to receive their throw.

Reclined Throws - Get a partner. Lie on your backs with your feet towards each other, knees bent, about 10 feet apart. (increase the distance to increase difficulty) Throw the ball to your partner. Use an overhead throw similar to an overhead soccer throw, except you are lying down.

Russian Twist Variation from the one listed above - Lie on your back with bent knees, feet flat on floor. Have a partner hold your feet. Hold a medicine ball with straight arms directly in front of you. Sit up so that your lower back is slightly off the floor. Twist back and forth as far as you can.

more ab goodies for that killer 8 pack ! 8)

Arch Rocks - Lie on your stomach in an arch with your heels squeezed together and arms by your ears. Rock back and forth.

Candlestick extensions - Roll back into a candlestick with your arms by your ears. Lower your toes to the floor, then extend your toes to the ceiling. This also has the advantage of stretching your gludes, hamstrings and lower back in the process.

Hip abduction - Start lying on your right side then lift your left leg as high as possible and return to start position. Repeat on left side.

Hip adduction - Start lying on your right side with your left leg bent and left foot on the floor in front of your hips and your right leg still extended. Then, should lift your right leg as high as possible and return to start position.

Hollow Rocks - Lie on your back in a hollow position with your arms by your ears. Rock back and forth. Your lower back should be curved so that the rocking motion is smooth.

Hollow Rock to Arch Rock - Start in a hollow, do three hollow rocks, then roll onto your stomach without touching the ground with either your hands or your feet. Then perform three arch rocks and roll in the same direction back onto your back. Traverse the floor repeating this pattern, then be sure to go back the other way as the roll is not symmetric.

Hug a Twinky/Gag a Giant - Yes, it's an odd name. This is for lower back, hamstrings, and glutes. On a vaulting horse lie down so that your legs are dangling and the edge of the vault is at your lower abs. Lift your heels as high as you can, so that you are esentially standing on your chest, lower slowly. Some other object can be substituted for the vault. (The gag a giant term comes from the new vault).

Leg Lifts - Hanging from a bar, bring your toes to the bar keeping your legs straight and breaking your shoulder angle as little as possible. This can also be done by bending your knees and lifting your knees to your elbows. It can also be done straddled lifting to a stalder position. (This is one of the best ab exercises around for strength.) See it.

Leg lift straddle down - Start lying on your back in a hollow and lift your legs to vertical, then straddle both legs out to the side to swing them down to the start position. Then the motion should be reversed, straddling and bringing your legs around to vertical, and lowering your legs together to the start position.

Rear leg lifts - Start lying on your stomach. Then, lift one leg as high as you can and return to start position. Legs should be kept straight throughout. Repeat with opposite leg.

Seated Straddle Leg Lifts. - Sit in a straddle position, lean forward slightly and place your hands on the floor. Lift your legs up and back as far as possible. The farther forward your hands are placed, the more difficult the exercise will be.

Seated Piked Leg Lifts - Sit in a pike, reach forward so that your fingers are past your knees. Lift your legs. Again the farther forward your hands are placed, the more difficult the exercise will be.

Standing leg lifts - Stand and lift one leg as high as you can. Try to minimize the kick involved and lift your leg. This should be done with both legs and in all directions, forward, backward and to the side. The standing leg should be kept straight throughout, and the torso should be kept aligned. Leaning is to be discouraged. This should also be practiced holding onto a stable object, and free standing..

Straight Body Lifts - Lie on your back with a sturdy support within arms reach above your head. Hold onto the support and lift your body straight to a candlestick position. Try and stay as open as possible with no arch. Lower back to the floor slowly.

Tuck Ups - Lie on your back lift your knees towards your chest aggressively so you roll back into a tuck with your lower back off the floor.

Windshield Wipers - Hang on a bar. Lift your toes to the bar. Then rotate your body back and forth so that your legs behave like windshield wipers. Your hips will rise a little as your toes go to the side and down.

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I like some the gymnastic exercises, as it works the whole body. I've been experiencing with L-Sits from a parallel dip par, and although it's a static hold, it's also a good exercise. O0

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Originally Posted by Scrap

Donny, try it with 2 medican Balls together, push on to the medicine each time press up then move them 2" apart until you can go no further.Then move them back each time 2" Lovely, should get them 2ft apart. ;D

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That sounds like a good one. I've tried press ups with one medicine ball before and I found it made it a little challenging, two of them must be Tough. ;D

Planks can get too easy and time consuming after a while, but doing them straight after a set of sit ups, or any other core excercise, gives it its bite back. Core routines can become a chore if it's repetitive so I also try to change things around like Youngblood.

Adam, The Body is a team game with a Hell of a lot of Players, on my way out get back to you on this. If certain players arnt pulling there weight the rest of the team wont play as well, its that old Chestnut Feel. ;D.

Interesting subject Adam came up with, doing a Vidio at the moment which covers this issue. I mentor a Sports Skills coach, who is about to get one of the best jobs in Football Lucky C##t ;D. Doing it with all Sports in mind. Its great teaching skills, but where the problem lies is teaching the Nueromuscular System to cope with the messages they are given to perform actions, without getting injured while performing intricate skill manouvers. It just wont happen without good Biomechanical foundations without it its not happening. Too much stress and confusion will stop the flow of the movement. How this is enginered is the good bit`and Ive been told the best bit by the students. The bottom line is its all done on the principal of Feel.

One technique is moving without moving :o.

Are you busy sunday day time mate? I've called a few times but nobody's been in!

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Originally Posted by Scrap

Adam, The Body is a team game with a Hell of a lot of Players, on my way out get back to you on this. If certain players arnt pulling there weight the rest of the team wont play as well, its that old Chestnut Feel. ;D.

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heh I realised this in the gym tonight.

My right leg has been taking all of the weight that my now recovered left leg couldn't take when it was injured.

Back in the gym for the first time in over a week and my RIGHT calf is as solid as a rock my right side felt all over the place!

BAD LEFT FOOT! :p caused me nothing but bother! ;D

Always in about 8 mate

Plank variation.

Bring up your knee to your chest then rotate your knee across your body. If that's too easy, extend the leg when you twist, if that's too easy do it on one arm.

I have more but I don't really know know to describe them properly. :-\
I'll try and get a vid.
Sit facing a wall. Either extend your legs so your feet are on the wall or bend your knees. You are balancing on your butt with your feet up the wall. Put your hands behind your knees or on your thighs and sit up now hold it there. Try twisting as if doing crunch twists - take your hands off to work harder etc.
Doesn't seem like much to begin with but it burns;D


Watch the clip

Amazon.com: Exhale: Core Fusion Body Sculpt: Fred DeVito, Elisabeth Halfpapp, James Wvinner: Movies & TV
See 0.36-0.38
0.40 is more of a yoga pose
0.49-51

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Originally Posted by Scrap

Donny, try it with 2 medican Balls together, push on to the medicine each time press up then move them 2" apart until you can go no further.Then move them back each time 2" Lovely, should get them 2ft apart. ;D

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Tried it Scrap....
Did them ordinarily first and found them tough enough, so I'm going to try pump them out quick next, maybe even in tabata format.

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Originally Posted by Youngblood

Donny, I too hit the weights this summer, and as well am having a go at bodyweight now, and different sprints then before. Already am seeing the gains, with another 3 1/2 weeks in till fight time (last fight 2 weeks ago).

I've coupled that with a very thorough dynamic stretching routine.

I feel the strength stuff is still there, those gains, and now this hopefully will compliment it, with range of motion and explosiveness on top. That's the goal any how!

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Yeah the bodyweights seem to add functional strength to the strength I've built with the weight training.

Dynamic stretching is the business too.

Scrap taught me a stretch for the shoulders with two dumbells- little ones - it is amazing, but hard to describe without a visual.

Last few weeks got hold of one of those Double Fit Balls, anybody got one. A very handy Tool, been playing with it, lots of fun ;D

im not sure if anybody has mentioned these yet, but no footed planches are an amazing workout. i learned them through gymnastics. and a couple backtucks, or "backflips" will rape your abs. trust me if you can do 10 good slow no footers and 10 backtucks your upperbody will feel like its being ripped in two.

by the way, no footed planches are not for the weak lol.
you go into a normal pushup position, then move your hands back to around your hips, then slowly extend as if doing a normal pushup when you go up lean forward and lift your legs off the ground keeping them perfectly straight.

its nice

along with

-around the world pull ups.

hang on a pull up bar, then do a circular motion around the bar your neck should be even with the bar at the highest point, do 5 each way, clockwise then counter. or vise versa w/e w/e
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-hood Jesus pull-ups. (NOT FOR THE UN-FLEXIBLE) can cause shoulder problems

do an extremely wide pull up but when you go up make sure the bar goes behind your head, and it should touch your shoulders at the peak
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-hanging push-ups (NOT FOR THE UN-FLEXIBLE) can cause shoulder problems

these are not easy, do a regular pull up, but stop halfway up. your elbow should be at a 90 degree angle. the top of your head should be about even with the bar. now keeping your body fully rigid, move in towards the bar as if doing a "hanging" push up. its a burner and if it hurts at all STOP.

those are my top 3 fav. pull ups

Great thread guys. :thumb:

For anyone looking for different ideas you may want to check out Ross Enamaits book Never Gymless.