 Welcome back to the School of Calisthenics, Jaco here and welcome to literally my front room where we're talking about training at home and movement is life. Check out the new gear and we need to be moving well and being able to train at home is one of the great things we love about calisthenics but in terms of movement if you only do the same movement patterns you get tired and stiff in those movements and if you're training at home and we haven't got any way to do any pulling or rowing exercises then we're going to overload our pushing muscles so one of the great things about calisthenics is yes we don't need any equipment at all for lots of the training but there are certain things like our rowing and our pulling that's going to be good for our shoulder posture if you spend too much time pushing and doing um and press-ups and all of your handstand work which is great but you end up with your shoulders riding forward even more and you have not doing anything to strengthen those muscles at the back then we're going to have a problem with our movement and that movement isn't going to necessarily going to be life which i'm going to feel good so that's where by the way yes it is new in the shop details will be below but yeah these are as well this is um you know home training straps so these are great for anyone working on our body weight basics program i'm going to show you some of my favorite exercises with them they are great because they literally just hang over your door so if you're anything like me like yeah i've got my rings to train outside with big rig and all that but there's times where if you're in the uk the weather is terrible and you need to be able to train at home but one a bit like DIY david your DIY might be rubbish and also mrs jacko might not want you like bolting stuff to the wall or drilling into the wall so this is a non-invasive no installation or anything required just hook them over the top of the door and you are good to go and then literally like you have got all of your pulling and the rowing exercises that you could love and imagine and i'm going to show you a couple of my favorite ones to do with this and some of the ways variations that you can use to help change up the positions to make them applicable to you so using the tools and locker some of the body angles that we love at the score cast say it allows you to train at a level that is applicable to you so the simplest and most basic the body weight row which is one of our favorite pulling motions great if you're working on building up to do your first pull-ups it allows you to work on those nice pulling mechanics shoulders engage to the back rowing and squeezing imagine you're pinching a pound behind you you drive the elbows back rather than jumping the shoulders for you you can work your feet in a position that makes it easier if you're higher up or harder if you come lower down and then what i really like about this one is we can bend the knees to make yourself even more horizontal in that rowing motion but at the same time you can push through your legs a little bit to help you up to make it more or harder or easier for you through these push pulling patterns the other thing we love is working on some variations so rather than staying in the same positions what about taking my arms and going out wider working a little bit more on that sort of posterior del there's one nice little variation and options for us what about one where i screw in i come from that pronated into that nice supinated position so i'm talking up at the shoulder getting some of that external rotation happening as i'm pulling through into that position and then i form a normal neutral grip position there just a couple of variations on your grip to use the straps to change up your grip position whether we're pronated whether it's you play if you spend a lot of time in front of your computer in this pronated position spending some time when you're pulling and rotating outwards it's going to be good for that shoulder and good for that posture opening ourselves up now this second one is a reverse fly so it is still a pulling pattern and all your notice is rather than pulling straight up the arms are coming out to the side in a fly type shape arms never staying straight i'm driving up and utilizing that posterior del so as i'm pulling it's the guy back here that's helping drive that shoulder abduction so taking away from the body that is a great exercise to get that posterior del fired up and strong which is a great one for stabilizing the shoulder and offsetting all of that pushing work that we may also be doing for working on things like our handstands and and frog to handstands and then even push up and dipping work i fit things i've been facing forward now so this isn't a pulling exercise but it's a great one for working the stabilizers of the shoulder and linking into the core because one of the great things we get about this type of of home training where we integrate into the core so we're going to link through a couple of movements one would be our roll out where we're going to work on being you know your angle that the further forward you are the easier it's going to be as i walk my feet back i can make the strips the straps longer to make it harder as well but i can work through into the shape i'm making sure my tummy stays tight imagining i'm going to take a punch in the stomach so there's out to go tight and squeeze in my butt cheeks as hard as i can sometimes i like to like lay their hands go up rather than gripping so hard when we don't necessarily have to so i can work on extending my fingers in that rather than overdoing gripping too hard some of the time it can be nice to to mix that up as well so there's one shape coming forward and then the other one we like is coming into an actual fly but controlling the shoulder blades on the back of the shoulder as you work into that shape and then what's really nice when you get comfortable with these two things is actually linking them together so we roll out forwards we sweep around and we come back we roll out forwards sweep around and come back and then we can also reverse that so come down sweep around feel their shoulder blades wrapped around the rib cage and then drive back and you can link these in one big nice motion called these ring fly sweeps great for the core great for stabilizing the shoulder and feeling what their shoulder is like when they're moving as i come around here those arms coming up and around mimic that nice upward rotation of the shoulder is that they wrap around the rib cage if you've never tried that one get that one in your training program as little bit of accessory for your shoulder stabilizers it's getting hide in here we're getting decent workout done so the top's coming off what's going on why am i trying to take my jumper off beautiful in general you get a beautiful new jumper sweaty the hair is an absolute diabolical mess that is what happens when you can't have your hair cut for every year right so yeah i was getting on here so now we're we're stripped off we're getting the workouts basically getting done doing this video so last one lower body i love a flip in shrimp squat why because in a shrimp squat we get to work on the stability of the strength of that single leg whilst challenging the flexibility around that hip flexor of the back now to hold that yourself can be challenging these work is a bit of a variation on that a little bit of a Bulgarian split squat type position where imagine rather than holding my leg like in a shrimp squat i'm able to go down control drive back up you have to work your balance and your control and stability around the pelvis control the knee in front and line in line and driving over that big toe working the strength on that side of flexibility on the back gradually over time let that go you'll be able to work on being able to hold that back leg come down and drive up it's a nice little progression from or building up towards a full pistol one line about shrimp squat i just said at the beginning building up towards a shrimp squat so there's a few great exercises to show you how it can be used for yes pulling and rowing which is so important for our shoulder posture and making sure that we are moving well for the for all of our our life but also showing how it can be used great for some of the core exercises stabilizing the shoulder and some pushing motions and also working into our lower body i mean obviously the the catalog of exercises that you could do with these types of training is unbelievable it's just a lovely addition that doesn't require you to hammer anything or drill anything it's all you can just hook them over your doors and if you're not blessed enough to live in a place where the sun is shining all the time you can just hang your rings or whatever outside over a tree or whatever and you've got to train inside sometimes because you're like this you live in the uk and it's cold and it's wet and it's raining then this is a lovely one so just drop in your own front room a bit like mine so hope you enjoyed seeing what my front room is like as well as some ideas for your training and if you're following my bodyweight basics program this is a great one to add into that so that you can get those rowing motions and actions into place and if you have any questions about any of your training whatsoever hit us up in the comments below if you haven't yet subscribed subscribe if you're interested in any of the new kit or in terms of clothing there's new designs there's the hoodies there's jumpers and everything or if you're interested in this um those straps themselves then head over they are available on our online shop right now and there's a 10 percent launch offer that is available till Easter Monday so celebrating Easter with 10 off as well as the project product launch this product with uh crank it so massive thank you to them for the discount for that Easter weekend so if you're interested the link will be in below and you can drop grab them at the shop at schoolofcalisthenics.com until next time class dismiss