Daily Routine To Improve Performance

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In this video we talk about what, in my opinion, are the 3 most essential elements to add to a daily routine to improve performance for bodyweight athletes.

Leave a comment down below if you enjoyed, disagree or have any other questions!

Follow me on Instagram @TheBodyweightWarrior to stay up to date with my training and other awesomeness.

ALL EXERCISES LISTED SHOULD BE PERFORMED AT NO MORE THAN 70% OF YOUR 1RM.

PART 1 - MOBILITY - 0:45

WHAT I DO - 1:53
Resting deep squat throughout the day where possible.
A1. Head to toe progression - 72 Pulses
A2. Active Bent Leg Hip Flexor/Psoas Stretch - 30-60s
Repeat 1-3 times. Minimal rest between.
Head to toe tutorial: https://www.youtube.com/watch?v=3HVsDRjOHqU

Method 1 - Full Body Stretching Routine - 2:28
Focus on any areas tight for you.
My stretching routine: https://www.youtube.com/watch?v=pfPlp1Ql1Hs

Method 2 - Yoga - 2:35
Nothing very intense or long. Focus on relaxing and loosening up any tight areas.
General full body routine: https://www.youtube.com/watch?v=szawkQWm7C0

Method 3 - Foam Rolling - 2:46
Focus on areas sore for you. Use a foam roller or lacrosse ball for target release.
Different examples: https://www.youtube.com/watch?v=uyBcYI-BBN8

Bonus Method 4 - Deep Squat - Not Included (oops)
Just get on down there. A good routine to get started is Ido's squat clinic.
Ido's Routine: https://www.youtube.com/watch?v=lbozu0DPcYI

PART 2 - HANDSTAND WORK - 3:11

Handstand Tutorial: https://gmb.io/handstand/

WHAT I DO - 3:53
Wrist Routine (Warm Up) x 1
A1. Chest to wall Handstand - 30s
A2. Hollow Body Hold - 30s
A3. Arch Body Hold - 30s
Repeat 1-3 times. Minimal rest between.
Wrist Routine (Cool down) x 1

Method 1 - Bodyline Work - 4:00
These shouldn’t be really intense but your core can take some
Hollow body / arch body / side arch - 1-3 Sets x 30-60s
Antranik tutorial: https://www.youtube.com/watch?v=44ScXWFaVBs

Method 2 - Overhead Mobility - 4:18
Best example of various techniques to improve overhead mobility is Emmet Louis.
Emmet Louis Overhead Mobility Routine Playlist - https://www.youtube.com/playlist?list=PLXi7slewxuML0TZpk7n_kyLZCZXmpj94W
Original Article - https://emmetlouis.wordpress.com/2014/10/04/fixing-arched-back-in-handstand/
Sets and reps listed in the article and videos.

Method 3 - Wrist Preparation- 4:24
This is so very important, I usually do this everyday in addition to other methods.
My wrist routine: https://www.youtube.com/watch?v=5lStKMq5Chc

Method 4 - Just Do A Handstand!- 4:34
Have fun and play. That is what it’s all about!
Drill examples: https://www.12minuteathlete.com/drills-to-get-better-at-handstands/

PART 3 - HANGING - 4:53

WHAT I DO - 5:36
Hand throughout the day (every hour ish), in between sets at the gym. Just accumulate time.

Method 1 - Just Hang - 5:53
Indoor pull up bar or any bar. Make it a game. Every time you walk under the bar hang for 10-20 seconds or hang for a minute every hour.
Passive hang: https://www.youtube.com/watch?v=iIVg_KK_Uzs
Active hang: https://www.youtube.com/watch?v=HoE-C85ZlCE

Method 2 - Grease The Groove - 6:05
Grease the groove is great for increasing pull up volume or just getting your first pull up
Perform 1-5 pull ups (or jump pull up eccentrics) every hour or so throughout the day. Intensity shouldn’t be more than about 50% of your 1rm.
More info: http://www.100pushups.com/greasing-the-groove/

Method 3 - Grip Strength - 6:14
Pretty simple, hold on as long as you can. Repeat this a few times throughout the day.
More info: http://breakingmuscle.com/strength-conditioning/the-3-types-of-grip-and-the-8-ways-to-train-them

SUMMARY - 6:30

Ardour: http://www.ardour.life
Use discount code “ARDOURTOM” for 10% off.

MY LATEST PROGRAM, PROJECT PLANCHE, DOWNLOAD:
http://goo.gl/PfOoyL

PROJECT PLANCHE PLAYLIST:
https://www.youtube.com/playlist?list=PLXi7slewxuMIVkw0uvCh2Mw1xO7zO3nOT

Music by:

Instrumental - Chuki
http://www.youtube.com/user/CHUKImusic
https://soundcloud.com/yuki-asemota
https://www.facebook.com/pages/CHUKI/534703253224860

Intro - Catas - Limits
https://soundcloud.com/catas-official
See you in the next video!

Видео Daily Routine To Improve Performance канала Tom Merrick