 Welcome back to School of Calisthenics. We're going to take you through a beginner's bodyweight workout with Tim, Georgie and Jaco wherever he is. We're going to show you six exercises using a portable pull-up rack set in three different positions. There's loads of different movements we can get involved in, so let's get going. So we're going to use a chin-up and we've got the rack set on its highest position and we're going to use a band for the first exercise and then we're going to show you a couple of progressions on from there. So Georgie just looped the band through, she's going to pull it down, feet are going to go into support it, this chin-up grip is taking its underhand position nice and strong and she's just going to drop in and then pull herself up to the top position. If you need more support you can just use a thicker band and if you just start to then feel that position, conscious that we are lowering down under control and we're not just allowing ourselves to go slack and fall into the bottom position. If we're feeling stronger we can do this as well, we can just take our feet out of the band, slide it to the side and we'll just get Georgie to show us a progression as she pulls through and again you've got an opportunity here to work that eccentric phase as you pull up and then lower yourself down under control as Georgie comes up and then she's just going to drop in nice and slow as she drops down into position and that's our chin-up progressions using a band or going for it with body weight only. Faye going through the hanging leg raise, Tim's just going to hang from the bar, make sure that his shoulders are active so his ears lift up and then from this active position he's going to tuck the knees into the chest and lower back down. When he lowers down he's lowering down nice and controlled and if he wants to make it more challenging from here he can extend the legs out and take them all the way up and then back down again lowering down nice and controlled to avoid any swinging in the bottom. The other thing you'll notice is he's looking forward the whole time he's not letting the head fly all the way back. So that's your hanging knee raise or hanging leg raise. So first two exercises are done, let's take it from the top level and drop it down to the halfway point. So we've lowered the beginner's rack to the middle height and then we're going to go through some dips. So to begin with just take a band and as you place it across the two bars first of all pull it quite tight, make sure that you've got a full palm grip over the top so that band doesn't go in anywhere and then from there we're going to get the knees into the band to support some of our body weight. From here Jaco's just going to send the elbows back and the chest down and then push back up to full extension at the top. Notice at the top what he's not doing is sinking down into the shoulders he's really pressing his ears up to the ceiling and then from there he goes back down into his dips and then the elbows behind and pushing back up to full extension. So from here we can give a negative dip variation ago just take the band away, jump your body to the top nice and active through the shoulders at the top and then from here send the elbows back nice and slow down into the bottom. If you've got plenty of strength here feel free to push up to the top and do the full dip. Just like that. And that's your dip. Alright so I'm hanging out with Georgie on the beginner's rack at this second level where one of the great things I love about the versatility of this height is some of the rowing and pulling exercises that they can do and you get to support yourself and build up some of that strength gradually rather than just constantly trying to do pull-ups and they feel too hard. So this is a great one where Georgie is going to use her feet to assist her and help get up for the pull-up. So all the same coaching cues are applied so the shoulders are going to be put into that active position from there she's going to drive the elbow down to the side that's what's going to raise it up. Chest touches the bar and slowly controls back down we're trying to rush these, we're trying to build strength. So we are going under control, keep intention through the shoulders, through the arms nice active position, do another nice one with the elbow when the elbow drives down and reaches and goes back behind to the side that's her getting up to the top. Your job is not to try and stand up with your feet and just use your hands slightly and do it nice and fast like that because we're not going to be building strength. So your feet are there to help you and assist you to do the action of this pull-up that we're trying to do but we're not there to do the job for you. If that starts to feel good and when that starts to feel good you're going to pull yourself up to the top using as least amount of effort for your feet as possible once you're at the top can you actually take the feet off the floor hold and then slowly lower down without any support so we're just working on that eccentric portion as you build up the strength to do our full pull-ups that is a great way to use a little bit of assistance at this lovely middle height for the beginner's row. Let's drop it down to the final height. So we're down to the lowest side on the rack and we're going to go through some push-up variations Jaco's going to take us through that now. And we're having an awesome time with it as well. So yeah this low high one of the nice things about this position is yes it's down low but if you think about where our hands are in relation to feet they're slightly higher up so the body angle is above horizontal just making our push-up a little bit easier and we can play with different hand positions in this shape. One of the things George is going to make sure what you're doing is shoulder blades are nicely in place so shoulder is not up by the ear so not into that shrug position where we've got a nice active position through the shoulder blades Tommy's stuck the entire way to take a punch and abs are on a bombs on tight imagining you've got a 50 pound note between your butt cheeks those that are English and it's a windy day and she doesn't want to lose that so we're really clamping that, clamping those glutes on that's going to keep this in a nice straight line so it's going to drop then down into a position where elbows stay close to the body shoulders in a nice position, drives back up so that's in a normal sort of position we can explore with the hands a little bit wider and drive back up we can explore with the hands a little bit narrower or even take them on to the side position which you think what that is like is a lot more like that dip position we had earlier but because of a horizontal it's going to be a little bit easier feet supported on the floor and it's nice because they're having to maintain a nice body position so your core is working to maintain that trunk angle the last exercise that I'm going to demonstrate is going to challenge our core as well as in this press up position where we're going to be stepping up and down in this plank position George is going to explain what's going on so if Jago starts on the floor in a plank position nice and active through the shoulder so he's pushing up through the upper back belly switched on I'm going to punch him in the stomach and then squeezing his butt nice and tight like he's going to crack a walnut between his butt cheeks and then from here all he's going to do is go down to the bars and back down again take a look at his hips because actually what we want to try and avoid doing is rocking the hips excessively side to side so instead he's going to make sure he stabilizes his midline, controls his hips moves his hands up and down onto the bars and back to the floor and that's a fun plank step up very easily so there are the six exercises we have for you today for this workout but obviously they can vary and they can change so depending on where you're doing this at home, at the gym, what type of equipment you've got available to you feel free to adapt those but what we want you to do is work with the principles that we've put in place around how you can make them slightly easier so regress them or make them a little bit harder as you try to explore your different range of motion different ways that you're moving and building strength at the same time you've got a bit of freedom when it comes to reps and sets and how your structure will work out you might want to do those individual exercises do two to three sets you can do the repetitions in each of those or you might superset them so the two hanging ones from the bar you might work through one exercise do the pull ups and then go straight into the hanging leg raises with no rest and you maybe give yourself 60 seconds after that or you can go through a big circuit and do top to bottom six exercises on the balance mixing it up, keeping it all fresh it's entirely up to you do whatever you feel is going to have a nice effect on what your training goals are what you enjoy but most of all are progressively more challenging exercises in different positions if you like the look of the beginner's rack and the versatility that it gives you we have those available on our website so check those out they ship worldwide so anybody anywhere can get them and if you haven't checked out the virtual classroom where all of our online training and programs are make sure you have checked out at schoolclassenics.com you'll see the link through to the virtual classroom where you can find out everything that are working hard to redefine their impossible alongside us until next time, class dismissed