• Posts
  • Followers
  • Following
  • Share

ISOLATING MUSCLES OR MUSCLE GROUPS ——————————————————— Calisthenics isn’t all about skills. You can actually do real workouts using mostly your own body weight, rings and bars. #bodybyrings Aren’t all of these exercise more compound❓Yes most of them sure are, but there are always possibilities to I isolate a muscle or muscle group.🤸🏽‍♀️🦵🏽 ——————————————————— Negative PELICAN CURL 💪🏽 ➡️I assure you your biceps will burn! ♦️choose a progression that allows you to perform 7-10 reps x 3 sets ♦️Eccentrics: Slow & controlled ♦️keep core engaged and body in one line ♦️have fun and try this even if you’re not that much into calisthenics training👌🏽💪🏽🔥 ➡️progressions: to make it harder start lower (more horizontal) ——————————————————— Visit: www.functionalbodyunit.com and start your training with us now.📲 Subscribe: we are now on YouTube. New videos every Friday‼️ ——————————————————— @gymnasticbodies @gymnastichshoutouts @awaken_gym @yogapractice @handstandnation @gymnasticbodiesflagstaff @calisthenics_fam @insane_calisthenicss @fitnessfaqs @calisthenics.worldwide #strengthtraining #strengthbuilding #calisthenics #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #transformyourbody #gbathlete #bicepworkout #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #mobilitycoach #streetworkout #fitnessmotivation #functinalbodyunit #mobilitywod #onlinecoaching #personaltraineronline #hybridathlete #painfreetraining

Share 389 7

Mobility Workshop at @kraftmanufaktur was amazing yesterday 🤩 ——————————————————— Thanks to all of you who showed up. We had a great time working with you and can’t wait for our next workshop 💪🏽😊 @movefit_monkey ❤️ . . Main topics which we covered: ♦️mobility vs flexibility ♦️what is mobility training ♦️exercises and why we do them ♦️Kinstretch (mobility class) ——————————————————— Visit www.functionalbodyunit.com and book your personal or online mobility training now. No sacrifices - gains only - can easily be done at home - takes 30 min - you can choose how often (3 days, 4 days or 5days per week) ——————————————————— #functionalbodyunit train smart for lasting results💪🏽🔥 . #kinstretch #functionalrangeconditioning #functionalrangeassessment #mobilitytraining #mobilitycoach #mobilitywod @functionalrangeconditioning @kinstretch @functionalrangerelease @movefit_monkey @kraftmanufaktur 🙏🏼

Share 107 2

TIBIAL INTERNAL AND EXTERNAL ROTATION FOR KNEE MOBILITY ——————————————————— This is a very common range a lot of people are lacking. Tibial internal rotation occurs when the knee flexes and ankle dorsi flexes ➡️ #squats 🏋🏽‍♀️ . SETUP ♦️in a seated position on the ground flex your hip and knee. Place your foot on the ground. ♦️place your opposite hand on the outside of your foot ♦️rotate (passively) onwards as far as can #endrange ♦️Stretch for 2 Min — PAILs: Push foot against your hand for 15 sec — RAILs: tray as hard as you can to get away from your hand (close the angle) ♦️Repeat for 1-2 set (including 1 min stretch) ——————————————————— For External Rotation: ♦️same Setup as IR ♦️grab the inside of your foot with your hand ♦️push as far as you can into ER ♦️perform PAILs&RAILs as described in IR . #functionalbodyunit - train smart for lasting results 🔥💪🏽 @gymnasticbodies @gymnastichshoutouts @awaken_gym @yogapractice @handstandnation @gymnasticbodiesflagstaff @calisthenics_fam @insane_calisthenicss @movefit_monkey @functionalrangeconditioning #mobilitytraining #mobilitycoach #mobilitywod #calisthenics #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #painfreetraining #gbathlete #kneepain #kneehealth #tibialinternalrotation #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #onlinecoaching #streetworkout #fitnessmotivation #bemorehuman #mobilitywork #personaltraineronline #hybridathlete #hipmobility

Share 131 2

Ever wondered how to get started with your handstand journey? ➡️➡️ find your alignment and your halfway there ♦️ set up in a handstand position with your back facing the wall ♦️ leave space between the wall and your back ♦️ feet are touching the wall ♦️ use your fingers to lift your feet off the wall into your aligned HS position Rep this out 💪🏽🤸🏽‍♀️ . . Let’s do this together. 2019 will be the year of lots of beautiful handstands 🤸🏽‍♀️🤸🏽‍♀️ ———————————————————want to start your Handstand Journey today? ➡️ www.functionalbodyunit.com ——————————————————— @gymnasticbodies @gymnastichshoutouts @awaken_gym @yogapractice @handstandnation @gymnasticbodiesflagstaff @calisthenics_fam @insane_calisthenicss @calisthenics.worldwide #handstands #handstandseverywhere #calisthenics #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #upsidedownlife #gbathlete #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #inversionpractice #streetworkout #fitnessmotivation #functinalbodyunit #mobilitywork #personaltraineronline #onlinecoaching #hybridathlete

Share 179 6

SHOULDER PROTRACTION - SUPINE FRONT RAISES —————————————————— Really focusing on protraction and hollow body position🔥 •Choose a light weight (I use 4kg DBs) •Go into a hollow body position • #protract while raising the DBs up. •Go a little past 90 degrees • Repeat fit reps (at least 6 reps) or holds (try and choose a weight with which you can perform clean 12-15 sec) #staytruetoyourself . . This is a great way to boost your protraction. Get it rock solid and make them #caliskills look easy👌🏽🤘🏽 . #functionalbodyunit train smart - gain hard ——————————————————— ➡️Visit www.functionalbodyunit.com for programs and coaching ♦️ . . @gymnasticbodies @gymnastichshoutouts @awaken_gym @yogapractice @handstandnation @gymnasticbodiesflagstaff @calisthenics_fam @insane_calisthenicss @calisthenics.worldwide @calisthenics_worldwide_ #handstands #mobilitytraining #calisthenics #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #upsidedownlife #gbathlete #shoulderhealth #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #protraction #streetworkout #fitnessmotivation #personaltraineronline #mobilitywod #frontlever #backlever #planche #hybridathlete #onlinecoaching #prehab

Share 207 6

Make scapula retraction your best friends! ——————————————————— With Arching Scapula Pulls • retract from the active hang position • arch into retraction as much as you can (PULL) • slow and controlled back into starting position. ♦️ Master this and all skills requiring good scapula retraction will be so much easier (especially important for Front Lever training)🔥 ——————————————————— ➡️ for programs, personal training or mobility coaching visit www.functionalbodyunit.com . #functionalbodyunit train smart. Gain hard . . @gymnasticbodies @gymnastichshoutouts @awaken_gym @yogapractice @handstandnation @gymnasticbodiesflagstaff @calisthenics_fam @insane_calisthenicss @calisthenics.worldwide @calisthenics_worldwide_ #retraction #frontlever #backlever #planche #calisthenics #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #upsidedownlife #gbathlete #scapularstability #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #sustainableliving #streetworkout #fitnessmotivation #onlinecoaching #mobilitytraining #personaltraineronline #hybridathlete #totalhumanoptimization #strengthtraining #functionalfitness

Share 196 8

Shoulder Protraction & Retraction ——————————————————— What is used when?🤔 Calisthenics Skills require both. I often see people not knowing what they should use when performing a skill or exercise. The first part of the vid is showing you the difference between pro & retraction. And then I show you a activation drill for each! (1. Protraction 2. Retraction) And here a lil list for you to get an idea of which to use when💪🏽 . ♦️Protraction: • Backlever • Planche • Tuck (Planche) • (Ring) Support Hold ♦️Retraction: •Front Lever • Rowing • Pull Ups . ——————————————————— #functionalbodyunit visit our website to book your online coaching for mobility, personal training or get your handstand program💪🏽➡️www.functionalbodyunit.com ——————————————————— @gymnasticbodies @gymnastichshoutouts @awaken_gym @yogapractice @handstandnation @gymnasticbodiesflagstaff @calisthenics_fam @insane_calisthenicss @calisthenics.worldwide #calisthenicsskills #hybridathlete #calisthenics #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #shouldermobility #gbathlete #protraction #retraction #shoulderhealth #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #rawvegan #streetworkout #fitnessmotivation #onlinecoaching #mobilitywork #personaltraineronline #skilltraining

Share 226 3

It’s been a long time for me doing ring muscle ups & have just gotten back into it. ♦️ To increase volume during your muscle up training my number one tip is to incorporate lots of sets (and reps) of slow negative muscle ups🔥 This will require all the muscles involved in a RMU to activate and get to work & will strengthen them! 💪🏽💪🏽 . I did this for the last two weeks aaaand ➡️ Yesterday I unlocked the ring muscle up for the first time after injuring my elbow at the end of summer. Sooo yeah i think my year ends pretty good 🎉🎉 I also do lots of chin ups and pull ups (primarily because I my personal goal is to be super strong and awesome at pull ups) BUT for muscle ups in general having a decent amount of pull ups is a must. . I recommend working on pull ups or chin ups as a separate exercise prior or after working on muscle ups, to get more pulling volume in, become stronger at pull ups and have enough strength to just rep out several muscle ups in a row. . #functionalbodyunit . How did your year (2018) unfold? What goals did you achieve? Any Goals for 2019? Leave me your comments and thoughts below ⤵️ . . @gymnasticbodies @gymnastichshoutouts @awaken_gym @yogapractice @handstandnation @gymnasticbodiesflagstaff @calisthenics_fam @insane_calisthenicss #muscleups #ringmuscleup #calisthenics #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #chinups #gbathlete #pullups #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #sustainableliving #streetworkout #fitnessmotivation #hybridathlete #personaltraineronline #skilltraining #strengthtraining

Share 224 12

3 part of the Handstand Series 🤸🏽‍♀️ . Today’s video is about alignment. This may not seem as important than it actually is. Question: how many banana shaped handstands have you seen so far in your gym, on Instagram or wherever? One of the reasons is lack of alignment and no PPT 🤸🏽‍♀️💪🏽🔥 Here are 3 different core/alignment exercises to work the PPT, your handstand core strength and your alignment. ♦️ suspended Arch to Hollow Body ♦️ Hollow Body Holds (progressions) ♦️ Plank - keep the PPT, protract your shoulders. 1. Progression on your toes (Dorsi flex) 2. Progression is harder (Plantar Flex) . . #functionalbodyunit your goals are our passion. . . @gymnasticbodies @gymnastichshoutouts @awaken_gym @yogapractice @handstandnation @gymnasticbodiesflagstaff #handstandpractice #handstands #healthyandfit #calisthenics #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #controlyourself #personaltrainers #gbathlete #corestrength #gymnasticrings #gymnastics #frc #poweredbyplants #healthylifestyle #alignment #streetworkout #fitnessmotivation #hybridathlete #mobilitywork #personaltraineronline

Share 375 5

Hope you guys had beautiful, peaceful and yum Christmas holidays. 🌲🌲 I’m introducing you to the second part of the Handstand Prerequisites series - Wrist Mobility and most importantly Wrist Extension PAILs&RAILs: ♦️set yourself up at your end ROM as shown in the video ♦️hold the stretch for ~2Min ♦️contract your core. Irradiate and build tension ♦️PAILs contraction: dig your hand into ground (15sec) ♦️immediately followed by RAILs: try and lift your hand off of the ground (flexor muscles should be working hard) ♦️repeat stretch in newly acquired range for ~1Min ♦️repeat PAILs&RAILs 2-3x a week and your wrists will thank you (good for overhead pressing, handstands, and bench pressing) . . Enjoy the last days of 2018. Stay hungry and ambitious 🔥💪🏽 Leave your thoughts in the comments below. #functionalbodyunit . . @gymnasticbodies @gymnastichshoutouts @awaken_gym @yogapractice @handstandnation @gymnasticbodiesflagstaff @calisthenics_fam @insane_calisthenicss #handstands #handstandpushup #calisthenics #calisthenicsgirls #girlswholiftheavy #wristmobility #mobilitytraining #movementculture #upsidedownlife #gbathlete #totalhumanoptimization #prerequisites #gymnastics #frc #poweredbyplants #veganathlete #hybridathlete #streetworkout #fitnessmotivation #onlinecoaching #mobilitywork #personaltraineronline

Share 243 4

Handstand Alignment Series 🤸🏽‍♀️🤸🏽‍♀️ 1. SHOULDER FLEXION . Performing PAILs&RAILs: 🔥🤸🏽‍♀️ ♦️Set yourself up at your endrange of motion (in this case shoulder flexion) ♦️ using a stick makes it easier to find your end ROM. In this case Travel with your hand up as far as possible with your head and chest still touching the floor ♦️remain 2 min in this stretch position. ♦️inhale. Trap air in lower abdominal region ♦️PAILs (10-15 sec)Push the stick into the ground as hard as you can Immediately followed by ♦️RAILs (10-15sec): try and lift the stick off the ground (when you’re at your end ROM you can’t lift the stick off of the ground)!!! Hold the stretch for another minute and repeat your PR . . #functionalbodyunit Train smart. Get results! . . @gymnasticbodies @gymnastichshoutouts @awaken_gym @functionalrangeconditioning @handstandnation @gymnasticbodiesflagstaff #handstands #handstandpractice #alignment #calisthenics #calisthenicsgirls #totalhumanoptimization #injuryprevention #bodyweighttraining #movementculture #upsidedownlife #gbathlete #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #rawvegan #streetworkout #fitnessmotivation #onlinecoaching #personaltrainers #mobilitywork #personaltraineronline #totalfitness

Share 300 14

Part two on how to make mobility goals. . Also check out our website for our new offerings on online coaching. You can now book our online coaching on a monthly basis. And per per month (you decide how many months you wanna go for). This means you can book one month at a time and can add a (and pay) another month if you want to. . . ♦️it’s your health and our passion #functionalbodyunit♦️ . calisthenics #hipmobility #mobilitytraining #girlswholiftheavy #bodyweighttraining #movementculture #mobilitycoach #mobilityspecialist #totalhumanoptimization #rehab #prehab #hybridathlete #frc #poweredbyplants #veganathlete #healthyjoints #streetworkout #fitnessmotivation #onlinecoaching #onlineprogram #mobilitywork #personaltraineronline

Share 141 13

How can I achieve my mobility goals? 🤷🏽‍♀️🏋🏽‍♀️🤸🏽‍♀️🏃🏽‍♀️🧗🏽‍♀️ . Thinking about it’s like any other strength training - you need a STRUCTURED PROGRAM. For best results this is the way to go. A structured customised program basically means hiring a personal trainer who is an expert in this field. #functionalbodyunit . ♦️ we strive to give you content of value ♦️ train smart. ♦️ become part of our team. . #mobility #mobilitytraining #hipmobility #healthyjoints #girlswholiftheavy #bodyweighttraining #movementculture #strengthtraining #injuryprevention #personaltrainer #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #rawvegan #fitnessmotivation #mobilitywork #personaltraineronline #onlinecoaching

Share 183 6

Every wondered what the difference between mobility and flexibility is? ♦️ In this Video I explain to you (using an example) what the difference is. Now it gets a little bit more complicated once you understand what mobility training is, because flexibility becomes a part of it. ♦️ Mobility gives you the control over movement and with that you can move easily and freely 💪🏽🏋🏽‍♀️🧗🏽‍♀️🤸🏽‍♀️🏃🏽‍♀️ ♦️ Give me your feedback in the comments below and make sure to sign up 📲 to our newsletter for extra specials In the upcoming week. ♦️ #functionalbodyunit transform your biggest dreams into achievable goals. ♦️ #mobilitytraining #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #flexibilitytraining #gbathlete #healthyjoints #hipmobility #frc #functionalrangeconditioning #poweredbyplants #veganathlete #streetworkout #fitnessmotivation #mobilitywork #personaltraineronline #hybridathlete #totalhumanoptimization #painfreetraining #personaltrainer

Share 395 25

CONTROL. END RANGE. STRENGTH. . . Got new merch today and very happy about that. We’re thinking about offering Fair Trade and Organic Active Wear sometime in 2019. Would you guys be interested in that? Have you ever thought about Fair Trade and/ or organic clothing. . We are very passionate about that. And think of sustainable fashion as “right” way to go. Please do consider what you buy and where. Every choice every single one of us makes has an impact on our tomorrow. . . 📸 @movefit_monkey #bouldering #napaliyogamats #sustainablefashion #sustainableliving #organicclothing #veganathlete #functionalbodyunit #climbing #strengthtraining #bodyweighttraining #hipmobility #strengthgains #bouldergym #bouldern #fingerstrength #plantbaseddiet

Share 263 9

HOW TO IMPROVE YOUR DEEP SQUAT 🏋🏽‍♀️ ——————————————— 🎙sound on for coaching cues🗣 . We’re targeting the depth of your squat by performing PAILs and RAILs. . @movefit_monkey Is targeting Ankle Dorsi Flexion to improve your squat in his new videos. Go. check it out. . ➡️Leave me your thoughts and comments below📲. Always appreciate your feedback guys. . . ♦️We’ve got a few spots left for our mobility workshop in January. Sign up to save your spot. (Go to our website or the post before this one for further information)♦️ . . #functionalbodyunit CONTROL.END RANGE. STRENGTH . . @gymnasticbodies @gymnastichshoutouts @awaken_gym @functionalrangeconditioning @movefit_monkey @gymnasticbodiesflagstaff #deepsquat #asstograss #pailsandrails #mobilityworkshop #hipmobility #calisthenics #calisthenicsgirls #girlswholiftheavy #bodyweighttraining #movementculture #upsidedownlife #gbathlete #kinstretch #gymnasticrings #gymnastics #frc #poweredbyplants #onlinecoaching #mobilitytraining #streetworkout #fitnessmotivation #fitnessworkshop #mobilitywork #personaltraineronline

Share 281 11

We have some exciting news for you guys🗣 STUTTGART peeps we are hosting a MOBILITY WORKSHOP in January. (Stuttgart, Germany) Happy to finally announce this. 💯😊 Where: @kraftmanufaktur When: 12.January. 2019: 3pm - 6pm Price: 60€ p.P . . You are up for this? Head over to our website and book your ticket now! www.functionalbodyunit.com . PS: spots are limited 👉🏽 10 attendants only! #crampcity here we come 🔥🔥 . . 📸: @mx.visualarts . #mobilitytraining #mobilityworkshop #strengthtraining #endrangestrength #girlswholiftheavy #bodyweighttraining #movementculture #calisthenicsworkout #gbathlete #workshop #gymnasticrings #gymnastics #frc #poweredbyplants #veganathlete #pailsandrails #streetworkout #fitnessmotivation #functinalbodyunit #mobilitywork #personaltraineronline #onlinecoaching

Share 678 24