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I appreciate it man but i haven't done any mobility training for 6 months I'll show you guys my mobility routine when i start it again

Thank you, I will

3-6 months i guess

pixel 6

yea because it builds the base level of core strength needed for dragon flag

Thanks 🙌🏻

yea why not if u have any idea hit me up on Instagram 🙌🏻

5'6 (168 cm) & 55 kg

nothing bro

it was nice meeting you at the comp bro 🙌🏻

only statics

focus on pulling explosively as high as you can do 2 reps of explosive ones for a few sets and after that u can do a few sets of half range pull ups and overtime you'll get strong enough to touch the bar

yea I've been greasing the groove with the half lay planche for like 5-6 days now

for some reason the straddle maltese feels a lot easier than the full planche idk why but it's easier than full planche for me

yea maybe that might help

@@abdullah_csw th-cam.com/video/LKILCDBRE_0/w-d-xo.htmlsi=BqeFGvwnMzawaHq0

@@abdullah_csw th-cam.com/video/LKILCDBRE_0/w-d-xo.htmlsi=BqeFGvwnMzawaHq0

now try to do an extended adv tuck it's basically like an adv tuck but with your legs extended even further at 45 degree angle

doing cross and hefesto just to maintain and i only do like 2 sets of each with moderate intensity

W cameraman fr ☝🏻☝🏻☝🏻

ik what u mean i just posted this one to give a lil update on the planche progress and this also gives people the idea that progress is not steady and sometimes you can regress and lose strength. I think sometimes it's okay to show the regression alongside the progression

warm up your wrists, shoulders and biceps with resistance bands and i recommend you to train hefesto in the middle of your workout sessions when your body's warm like if you have some skills that you're working on alongside with hefesto do a few sets of that skill beforehand that could be planche or front lever or any other skill or even regular basics like push ups pull ups muscle ups. after doing a few sets of those you can now start your hefesto sets that's how i used to do it

@@abdullah_csw okay bro tq after i do warm up and some back lever attempt i can go with hefesto routine right ?

yea and make sure to keep the intensity moderate, training hefesto at a high intensity can cause a lot of issues

@@abdullah_csw okay tq brother

already made a video on tuck planche bro

Islamabad

Thank you so much 🙏🏻

Thanks man

appreciate it man I'll try that out

hahaha finally

yea imma try that out my mid traps are pretty weak so that's why it hurts a lil bit

yea attempted the FL with a lil bad form kinda held it for 2 secs

hey wsg

Thanks 💯

nope I'm from Pakistan

his front lever is a lot cleaner than that he was just a lil tired

try the pike or the L front lever progression it's just like an adv tuck front lever but your legs are straight and feet are facing up the sky so it's a lil easier than the adv tuck train that to build some strength and for retraction strength start doing body rows and it's variations with focus on full scapulae retraction and you can also use bands to learn the adv tuck front lever as well

@@abdullah_csw thanks bro i tried it i was shocked that was able to do 4 pullups with that L fl hold =)

sorri i try to make lambi next time ☹️

indeed strong

he bery stronk athlete

🌝🌝

Thank you so much 🙌🏻

most probably but personally it took me quite sometime to unlock the adv tuck front lever even though i was able to do 15+ pull ups and could hold the tuck for like 20s so it varies person to person

white boy essa in next video in Sha Allah

Ma Sha Allah Mahh Brutha 🤓☝🏻

Bro 😂😂

perfect push ups

@@abdullah_csw yes its very rear to see someone doing pushups at that age .

i was able to do it when i got to 10+ pull ups