Strength Endurance 1

Let's make sure you're not only able to fly, but also able to fly for longer periods of time!

Workout info:

While you're performing the exercises below, make sure to take No rest in between the different exercises. It's important that you go immediately to the next exercise in order to challenge yourself in the right way.

Perform the full set 3-5 times

Estimated workout time (without warming-up & cooling down):

3 rounds → 30 ± min.

4 rounds  → 42 ± min.

5 rounds  → 56 ± min.

To make sure you get the best of this workout, first watch this short explainer video:

Exercise 1: Leg Raises

Form check:

-- Control your way down. try to focus on slow but controlled reps

-- Push your belly button in your body

-- Breathe out when your legs go up

-- breathe in when your legs go down

-- Tilt your pelvis so your back is not hollow

If you are not sure about your position, you can get extra feedback by watching this video:

https://www.youtube.com/watch?v=Sjf-s5bFgnk&t=25s

Exercise 2: Tricep extensions

Form check:

-- Control your way down. try to focus on slow but controlled reps

-- Keep your body straight

-- Do not twist your hips, keep them straight with the ground

-- Push your belly button in

If you are not sure about your position, you can get extra feedback by watching this video:

https://www.youtube.com/watch?v=4Y9UWwjoDdU&t=77s

Exercise 3: Inverted Row

Form check:

-- Control your way down. try to focus on slow but controlled reps

-- Keep your body straight --> Push your hips to the front/up

-- Aim to pull your chest to the bar, not your chin.

If you are not sure about your position, you can get extra feedback by watching this video (03:55):

https://www.youtube.com/watch?v=Sjf-s5bFgnk&t=25s

Exercise 4: Superman Swims

Form check:

-- Try to focus on slow but controlled reps for maximum benefits

-- Try to look down as you engage your back muscles

-- Keep your shoulder in their sockets. Don't pull your shoulder to your ears but psuh them to the back and down.

-- breathe in when your legs go down

Exercise 5: Jack Squats

Form check:

-- Keep your knees in an angle of 90 degrees (Also while stepping/jumping)

-- Breathe out when you push UP

-- Keep your weight on your heels

-- Keep your chest open, shoulders to the back

-- Point your knees in the same direction as your toes

If you are not sure about your position, you can get extra feedback by watching this video:

https://www.youtube.com/watch?v=_dNsRfTLeEQ&t=40s

Exercise 6: Head Shoulder Knee Toe Push-up

(HSKT push-up)

Form check:

-- Control the whole movement. try to focus on slow but controlled reps

-- Keep your body straight when doing the push-up

If you are not sure about your position, you can get extra feedback by watching this video about push-up forms:

https://www.youtube.com/watch?v=4Y9UWwjoDdU&t=77s

Exercise 7: Calve Hip Thrust

Form check:

-- Control your whole body. try to focus on slow but controlled reps

-- lay flat on the ground with your upper body.

-- Keep your hips square with the ground at all times.

-- Tilt your pelvis and push your belly button in your body so your back is not hollow.

Awesome!

You can take 90 seconds of rest and then repeat this set of exercises again until you completed 3-5 sets of exercises to complete this workout!

Let's FLY!

👇 You can leave a comment on this workout down here 👇