Core Triplet with Antranik (Rollouts, Pallof Press and Reverse Hyperextensions)
68.3 هزار بار بازدید -
6 سال پیش
-
The end of the r/bodyweightfitness
The end of the r/bodyweightfitness recommended routine has a core triplet which consists of ring rollouts (or ab wheel rollouts, anti-extension for the abs), banded pallof press (anti-rotation for the obliques) and reverse hyperextensions (extension for the glutes/back/posterior chain). This is a follow along video for those exercises.
00:00 - 00:20 Intro
00:20 - 01:20 Forearm Plank
01:40 - 02:30 Ring Rollouts Explanation
02:30 - 03:20 Ring Rollouts, 8 reps
03:25 - 04:00 Pallof Press Explanation (35secs rest)
04:00 - 06:00 Pallof Press, 8 reps (both sides)
06:00 - 07:00 Reverse Hyperextensions Explanation (1min rest)
07:00 - 08:00 Reverse Hypers, 8 reps
08:00 - 09:00 Outro/Explanation to do these 2 more times.
⭐ My Programs
► Smart Core Program: http://antranik.org/register/core/
► Easy Hamstrings: http://antranik.org/register/hamstrings
► Hip Flexibility: http://antranik.org/register/hips
► Hypertrophy routine: https://antranik.org/register/hypertr...
► Rings-oriented training routine: https://antranik.org/get-rings-routine/
► Slackline program: https://antranik.org/slackline/
⭐ Personalized Online Coaching: https://antranik.org/online-coaching/
💛 Follow me at:
► Instagram: Instagram: antranikdotorg
► Facebook: Facebook: antranik.org
► Mailing List: https://bit.ly/30E0m3w
⭐ Patreon: Patreon: antranik
⭐ I Use a Foam Roller Daily for Self-Massage!
► How I use it: http://antranik.org/foam-roller-exerc...
► Which one to buy: http://antranik.org/foam-roller-guide/
⭐ I also use a Lacrosse Ball for Self-Massage!
► Lacrosse Ball Guide: http://antranik.org/lacrosse-ball/
⭐ The BEST Bodyweight Training Book:
► Overcoming Gravity 2: http://amzn.to/2yOzFLy
00:00 - 00:20 Intro
00:20 - 01:20 Forearm Plank
01:40 - 02:30 Ring Rollouts Explanation
02:30 - 03:20 Ring Rollouts, 8 reps
03:25 - 04:00 Pallof Press Explanation (35secs rest)
04:00 - 06:00 Pallof Press, 8 reps (both sides)
06:00 - 07:00 Reverse Hyperextensions Explanation (1min rest)
07:00 - 08:00 Reverse Hypers, 8 reps
08:00 - 09:00 Outro/Explanation to do these 2 more times.
⭐ My Programs
► Smart Core Program: http://antranik.org/register/core/
► Easy Hamstrings: http://antranik.org/register/hamstrings
► Hip Flexibility: http://antranik.org/register/hips
► Hypertrophy routine: https://antranik.org/register/hypertr...
► Rings-oriented training routine: https://antranik.org/get-rings-routine/
► Slackline program: https://antranik.org/slackline/
⭐ Personalized Online Coaching: https://antranik.org/online-coaching/
💛 Follow me at:
► Instagram: Instagram: antranikdotorg
► Facebook: Facebook: antranik.org
► Mailing List: https://bit.ly/30E0m3w
⭐ Patreon: Patreon: antranik
⭐ I Use a Foam Roller Daily for Self-Massage!
► How I use it: http://antranik.org/foam-roller-exerc...
► Which one to buy: http://antranik.org/foam-roller-guide/
⭐ I also use a Lacrosse Ball for Self-Massage!
► Lacrosse Ball Guide: http://antranik.org/lacrosse-ball/
⭐ The BEST Bodyweight Training Book:
► Overcoming Gravity 2: http://amzn.to/2yOzFLy
6 سال پیش
در تاریخ 1397/07/15 منتشر شده
است.
68,322
بـار بازدید شده