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raptron

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HOOOO! 

 

It's a wild time world-wide right now. 

 

If you want a place to lean on one another, ask for broader advice, share coping strategies, etc. always feel free to swing by here.

 

As bodyweight pros, we might have a lot of useful things to share. :) 

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Raptron, alot assassin

666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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But what if I wanted to ask you for a lifting program to follow at home by myself.............................................? 🙃

 

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Hello assasins. Following here cause I can't follow every single person's thread.

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Current Challenge Original 1,2,3, R 1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50,51

52

"By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath

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Heeeeeere. Must decide on what challenge-y things to do this round. I imagine mostly how to keep sane, stop panic type things. :D

 

 

tenor.gif?itemid=7529973

 

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Assassin extraordinaire!!

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Just now, dancezwithkittehz said:

Heeeeeere. Must decide on what challenge-y things to do this round. I imagine mostly how to keep sane, stop panic type things. :D

 

 

tenor.gif?itemid=7529973

 

 

I think your goals should include a weekly virtual teatime with me. Just saying. (Extroverts unite.)

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Just now, starsapart said:

 

I think your goals should include a weekly virtual teatime with me. Just saying. (Extroverts unite.)

 

YAAAAS!!! ❤️

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Assassin extraordinaire!!

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Alright you body weight pros. Tell me what I can do with some rings. I've dusted them off since I am stuck at home. So far I've only been doing some ring top holds and ring rows to get used to them again. Any nifty progressions and/or other silly human tricks I should learn?

 

Edit: also, if you have any sources/tips for splits progressions I'd appreciate any. Figured I could work on some flexibility while stuck inside. 

"Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle

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14 hours ago, bigm141414 said:

Alright you body weight pros. Tell me what I can do with some rings. I've dusted them off since I am stuck at home. So far I've only been doing some ring top holds and ring rows to get used to them again. Any nifty progressions and/or other silly human tricks I should learn?

Definitely get used to using them first! The stability is tricky:

 

Highly recommend inverted hanging! It's fun. Maybe see how your skin-the-cat progressions could go? Otherwise, most rings tricks are INCREDIBLY strength dependent -- levers and the like. 

 

14 hours ago, bigm141414 said:

Edit: also, if you have any sources/tips for splits progressions I'd appreciate any. Figured I could work on some flexibility while stuck inside. 

I don't train my splits smartly because I grew up in the age of "just push your oversplits until you cry" so maybe @Mad Hatter or @starsapart have more nuanced, modern takes. :P

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Raptron, alot assassin

666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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4 minutes ago, raptron said:

 

I don't train my splits smartly because I grew up in the age of "just push your oversplits until you cry" so maybe @Mad Hatter or @starsapart have more nuanced, modern takes. :P

 

Gold medal bodies as always has some good tips on splits!  And dude that is a good idea. I should work on that since I am at home and can randomly do some stretch breaks whenever!

 

https://gmb.io/splits/

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                                               35, 36, 37, 38, 39, 40, 41

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14 hours ago, bigm141414 said:

Edit: also, if you have any sources/tips for splits progressions I'd appreciate any. Figured I could work on some flexibility while stuck inside. 

 

2 minutes ago, raptron said:

I don't train my splits smartly because I grew up in the age of "just push your oversplits until you cry" so maybe @Mad Hatter or @starsapart have more nuanced, modern takes. :P

Hah! :lol:

 

Here's a really nice free video:

 

 

I'm also a big fan of Jen Crane, aka CirquePhysio, but while she has loads of free content, it might be trickier to organize into something coherent.

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15 hours ago, bigm141414 said:

Alright you body weight pros. Tell me what I can do with some rings. I've dusted them off since I am stuck at home. So far I've only been doing some ring top holds and ring rows to get used to them again. Any nifty progressions and/or other silly human tricks I should learn?

 

Edit: also, if you have any sources/tips for splits progressions I'd appreciate any. Figured I could work on some flexibility while stuck inside. 

 

You can work on straddle-ups with rings! Here's an example with split fabrics:

 

This is a great core, shoulder, and even quad exercise (plus grip strength of course!), especially when you get to a straight arm/straight leg inversion. Working on the active flexibility and straightening legs/pointing toes will also help with other flexibility training, I imagine.

 

You can progress to meathooks if you're feeling beastly.

Not everything in that video is going to be applicable to rings, but you can pick and choose.

 

As for splits, which splits are you training, front or middle, and what is your limiting factor, hamstrings or hips?

 

ETA: Would there be interest in some videos detailing my preferred splits stretching routines? I'm not the world's best contortionist by any means, but I do have a pretty good handle on stretching for front splits as well as training active flexibility in same. I'd be happy to make some if people want them.

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Hello! It has been several years since I have frequented the boards, but in that time I have learned a lot about how I like to train and I used to be in the Warriors guild for my challenge, but Assassin I think is much more my style. 

I am used to traveling a lot (though not right now!) and I love doing bodyweight exercises. I am training to get my first pullup and I would love to do handstands too. I think I would do bodyweight all the time, but I do enjoy a good deadlift now and then. 

Mind if I come hang out?

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Level 5 Warrior

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On a Quest to Complete a Full Push Up....the Story of a Person who has Negligible Upper Body Strength

 

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Hullo. I am back from the hole I crawled into a year or three ago. 

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Level 5 Daemon Assassin

Strength - 8.4 | Dexterity  - 6.3 | Stamina  - 7.4 | Constitution  - 7 | Wisdom - 8.5 | Charisma - 7.2

Champion of House Targaryen

 

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23 hours ago, raptron said:

I don't train my splits smartly because I grew up in the age of "just push your oversplits until you cry"

 

That....sounds very on brand for you XD

 

23 hours ago, dancezwithkittehz said:

Gold medal bodies as always has some good tips on splits!

 

I always forget about GMB. I remember a long time ago someone had shared their rings one program with me, but alas it's been lost I think.

 

 

23 hours ago, dancezwithkittehz said:

And dude that is a good idea. I should work on that since I am at home and can randomly do some stretch breaks whenever!

 

Flexibilibuddies FTW!

23 hours ago, Mad Hatter said:

Here's a really nice free video:

 

That was extremely helpful! I liked the KB hip stretch thing. Might have to play around with that today.

 

22 hours ago, starsapart said:

You can work on straddle-ups with rings! Here's an example with split fabrics:

 

That looks....intimidating. But hey, I've got nothing but time to try :D

22 hours ago, starsapart said:

As for splits, which splits are you training, front or middle, and what is your limiting factor, hamstrings or hips?

 

I looks like front might be easier? But middle would be a cool party trick.

 

As for tightness, both hips and hammies. The hamstrings get tight around the knee where they turn into tendons, I can put my leg straight up at 90deg and also put it on the kitchen counter straight out without issue. My hips are definitely a limiting factor, they are mobile for all types of squatting but aren't really great at opening up. That why that weighted KB hip opener thingy in the video Mads posted looks awesome. 

 

For reference I took some photos of my flexibility as it stands right now. My left side is my dominate and I can get a smidge deeper with my left leg out front than my right. Photos behing the spoiler. Apologies for potato quality. Yoga block for scale.

 

Spoiler

Left Side

Us3P4yAx6jiG3_lOLBHOomlKJ5OdSXt0C0mjYGW0QfeFi0tQ4GzVZi5eu9tyrvi4q4fmC_fib6LpTPChR1BuZM8AS_UZoMvQiWJBW00N5L4bE9F2KY-6ZXWdM-N_xribK6aCt8LnFHlloYGikunL-WIiyZ8LgKABB6fB-L9zNp7PSGKuvm52BFChRyhuaOsHvyTaBV5dly8o7eBZancwLVPQxp2RN6DYocaRUpq1iutdWjkXUgiUfwYEA6zAqn9Y07qvGkObn2DHN6TKKkTwvDFsMZG4PgrGH5OsH57ElWfScvGKYBII4ANw6hNQXs_ftWaVLUpRY8DepfxRJYDiW9Qc62wuFLBjlHMdL0_7BFonjHera8jqTQ9ObCV9n1H1dguQKZbUJnjei1oCLF54VzC-Ip6SbkkJRsbmxN00bOxncibkU8jkH5iLUaIgw_8bC9mF9CYgzrKv5m5h5VUSdcS-fRNgMORNYqu88fu9G2VbYcI1fADM0E4rAXBY9uhLySyKf_XxtaeWugAn0ZZe8PdHD1HUsUoWM1-rwqf4fzwPNK-y2p5Qe9ATpZMPTBVBwIW4zme0MygWjrK3i2cHlyW1L9Eww_YDkQEAfVQWkFvxQK63CSwwQ-TyFyhcMPILb3BN8KMWk9LxVNZLLuKhSOUJSEG-nz25adrqZNUvlmc1rUQuIaOXgpZVo-1S=w1061-h707-no

 

Right Side:

zddCVvKTYzkj6pS4tquTCF5S665ZpCtdqsP-kDiobMqn9UaaD0giIHs6waXWtdap0uGAnn_Rf6wN0-STDU1NQzjF7Py_kbaw-m7SzyNs1qP2xaZnYPsM7dLFOUgqYaPe4d5oSmhKuXtArzPGkMcyEEImMrDucTlRlr80-UVwIN2Plbiq0mCeC8DaRZdih6KSHt-St3H7W4wBWNfvBcj08JaeD1C6jLMXkmiaf_ZIYNLQmy7RGJ6698JKdf0kA83lrAY4aGHSA9dKHcMCR6EjnYWDuDplWTu5Lto0OsvAwS7JNalaokGTTj5h61t7jxitq-YRNTKAsmPH-rjN2QcNBbrS9ICC-JT1uZgWgkVTY2SkkcveXz1YQaUNMcobtvpVB36d0Z41rxJa3ZpZZdfPceY53XQXVI_v4GhsRo4uuaQJuPF60jjDvIx0p1taoCUIcaylAy21y3lsue-lArVPbP7wJTCKbyAExq7VTafXmg0djFvFeLURLUHC9K58BsRzTvbCfhFoHhXf4xDR8tNTFp9NRbbgbdRmSPIfD5bIRmmPAKp8JpyoGs3sQYiPAWjdWnC0T2Zbgm0IBVeL9eFMDizgmkaN0rsmzOlnQirHDTLRe1PxB1CllLk9HYRZ6ogJwKIAcSNE2y6MQMg4oCXJhbYZ4wsYPwxDgSQsrOpfhQsoX-axPnNC8Hsqj_bg=w1061-h707-no

 

Middle:

4cZMQQyvy_jSzhcAUAp6dP3e-o4YoZxGh02H58KSsXPCBHJHqoPlPtRgdia2-Vf99kD2uqfopkjEfpuzmGwDNgHdmyXAM_SsYl6Hda0Hdx_7ceG32VeU5dl3k1r127mAVUwGUOgFyMgutcwxUmRTDtm3uava2ZDlRmjbBwP3xFB7ZMvcq_nDkEVdTFbYtHpLKbnG1AvnfpXZNv8s9KVdd3SmL5IsTZQKO3EcILwZbcG2OGoEch0EnXpoTxilrp65SJDdCfik7UlpZgzhWJHxcnPiTEaF2Gb1wx00Nte_6H-EvwwYn4rPPpfwg0w8KDIzWdPv0wSCQvqJGBEUYBJ54fNsO1At4XKZ0gS3qKvG7sD0qhj3rPu71B3_E6KqFmDn1VEwP9YEDYYv8atS9HKJ6qOHI16c8FOIfGwUt4lUABQJdZ12qqe4i2rYl5SQK4MPJ8_OnoYE4qG6_WFhSRF94j9G_1zzYDJFRzP7IOfqqjE7pVahDsJMVX7u6QJu3ktLQw1H-8DkfC31pBldefaQfzG7IWsOfjvBgZKA-gG_MVoGy0QlMe6K1jmcnj7E2GkGolvs3qDG2K_csFKAjiMytNiA4O2ennGV92YV6PjsnjhLOY0W6IUg5335AFYH0-hpoAN_yeTP_ZrfYt9wgcHaE9sxD3fGlqHKg2lO0defnRtVgUbpAgjwO3nEn3w9=w1061-h707-no

 

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"Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle

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17 minutes ago, bigm141414 said:

For reference I took some photos of my flexibility as it stands right now. My left side is my dominate and I can get a smidge deeper with my left leg out front than my right. Photos behing the spoiler. Apologies for potato quality. Yoga block for scale.

 

 DARN IT. It says you can't receive DMs. Quick diagnostic based on pics alone: from what I'm seeing, you're not squaring your hips on your better side, and I'm not sure the level of engagement you're getting through the legs because your feet aren't engaged in your photos. The good news is, where you currently are as far as space from the floor is a great place to see big gains if you train consistently (kind of like awesome newbie gains when you first start lifting, haha).

 

I'm happy to walk you through a good stretching routine via video sometime if you'd like some tips/corrections real time. It's much more of a pain to find a video online for every single tip than to just do a quick 15 minute chat over WhatsApp or FB Messenger or whatever... so let me know. 😊

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23 hours ago, starsapart said:

ETA: Would there be interest in some videos detailing my preferred splits stretching routines? I'm not the world's best contortionist by any means, but I do have a pretty good handle on stretching for front splits as well as training active flexibility in same. I'd be happy to make some if people want them.

HECK. YES!

 

 

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 Ballroom dancer, data nerd, calisthenics dabbler

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1 hour ago, bigm141414 said:

As for tightness, both hips and hammies. The hamstrings get tight around the knee where they turn into tendons, I can put my leg straight up at 90deg and also put it on the kitchen counter straight out without issue. My hips are definitely a limiting factor, they are mobile for all types of squatting but aren't really great at opening up. That why that weighted KB hip opener thingy in the video Mads posted looks awesome. 

It's good stuff! I'd say hip extension is more limiting for now. I'd recommend getting something higher than yoga blocks (or nothing) and stay more upright, in addition to what @starsapart said about squaring your hips. Not squaring your hips is not wrong per se, but by squaring them you get much more into your hips.

 

Also ditch the phone. :P In all seriousness, staying focused on the stretch is super important as a lot what you're doing in flexy training is negotiating with the nervous system. There can be some benefit in chilling in a stretch, but that's more for relaxation purposes. When you're training to improve your flexibility, it's important to pay attention.

 

But agree with Stars, that's an excellent start!

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8 minutes ago, Mad Hatter said:

Not squaring your hips is not wrong per se, but by squaring them you get much more into your hips.

 

Of for sure! I open the hell out of my hips in active splits in the air to get a better line/fake an oversplit on my bad side. 😋 But training square really helps figure out engagement and target areas of weakness and tightness.

 

8 minutes ago, Mad Hatter said:

Also ditch the phone. :P In all seriousness, staying focused on the stretch is super important as a lot what you're doing in flexy training is negotiating with the nervous system. There can be some benefit in chilling in a stretch, but that's more for relaxation purposes. When you're training to improve your flexibility, it's important to pay attention.

 

this-gif-11.gif

 

Unless you were using it to remotely control the camera, anyway.....

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2 hours ago, starsapart said:

It says you can't receive DMs

 

 😮 That explains things. I just figured no one wanted to slide into them XD

 

 

2 hours ago, starsapart said:

from what I'm seeing, you're not squaring your hips on your better side, and I'm not sure the level of engagement you're getting through the legs because your feet aren't engaged in your photos

 

Makes sense. I've not had much need or use to ever square my hips in such a fashion before so I'll need to figure out a) what that looks like and b) how that feels vs what I am currently doing. I also think I was just pushing too far into the stretch.

 

2 hours ago, starsapart said:

The good news is, where you currently are as far as space from the floor is a great place to see big gains if you train consistently (kind of like awesome newbie gains when you first start lifting, haha).

 

Awww yeah! Noob gains are the best!

 

1 hour ago, Mad Hatter said:

I'd say hip extension is more limiting for now. I'd recommend getting something higher than yoga blocks (or nothing) and stay more upright, 

 

Yeah I liked the tip in the video about using ski/trekking poles. I just so happen to have 2 long wooden dowels that I use for shoulder and squat warmups that can be used for this. This will help ease into the position and focus on my squared hips more (it's hip to be square! hah!). I also tried that KB stretch thingy, and holy heck that was hard. I did try it with my 20kb, which was a dumb idea, as I was unsteady as hell. I shamefully went and got my 8kg and it was better but my hip/quad region was dismayed I was attempting to stretch it out.

 

1 hour ago, Mad Hatter said:

Also ditch the phone

 

1 hour ago, starsapart said:

Unless you were using it to remotely control the camera, anyway.....

 

 I was using it for that exact purpose. I couldn't get into the stretch properly within the 10s self timer count down.

 

As far as goals, in a couple of months this'll be me #barbellsANDsplits: 

 

image.png.2567510b1855cd4b4faafe7165a62e64.png

 

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"Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle

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1 hour ago, starsapart said:

But training square really helps figure out engagement and target areas of weakness and tightness.

Completely agree, I just wanted to mention that it’s for a good reason and not because the splits police said so. Just in case. 🙂

 

4 minutes ago, bigm141414 said:

I was using it for that exact purpose. I couldn't get into the stretch properly within the 10s self timer count down

Ah ok. Personally I prefer taking a screenshot of a video so I don’t have to stress.

 

5 minutes ago, bigm141414 said:

As far as goals, in a couple of months this'll be me #barbellsANDsplits: 

Can’t wait! 😄

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On 3/26/2020 at 1:09 PM, starsapart said:

ETA: Would there be interest in some videos detailing my preferred splits stretching routines? I'm not the world's best contortionist by any means, but I do have a pretty good handle on stretching for front splits as well as training active flexibility in same. I'd be happy to make some if people want them.

 

Way late to the party, but yes, there is interest! I hit a wall with stretchiness many years ago and I've never figured out if it was just bone structure or that I've been doing the same stretches for.... >cough<.... 27 years-ish? Haven't really tried to advance, but I'm always open to new ideas from stellar people. :D

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Manarelle the Level 55 Amazon Assassin

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On 3/27/2020 at 10:58 AM, Mike Wazowski said:

HECK. YES!

 

 

 

2 hours ago, Manarelle said:

 

Way late to the party, but yes, there is interest! I hit a wall with stretchiness many years ago and I've never figured out if it was just bone structure or that I've been doing the same stretches for.... >cough<.... 27 years-ish? Haven't really tried to advance, but I'm always open to new ideas from stellar people. :D

 

I'll try to make something for you by next weekend!

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13 minutes ago, Mike Wazowski said:

You're a rock star. :D

 

❤️

 

Just now, Mad Hatter said:

I'd love to see it too! Not because I don't have enough ideas, but because I'm always curious about how different people approach flexy training. There's always something to learn.

 

Yeah, I love seeing how other people train flexibility skills, too! Maybe you should make a counterpoint video and with our powers combined we will bless the entire world with splits.

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