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LITTLEBEASTM

@littlebeastm

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LBM
LITTLEBEASTM
Original Calisthenics Heavyweight
Coach, Teacher.
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Lowerback activation

- 20 reps alternating
- 10 reps both arms and legs
- 20 arm circles keep legs and arms from the floor
- 10 open and closes, keeping legs and arms from the floor.

this routine is great to do before any training, lower or upperbody, it has been one of my consistent warm up for years.

#lowerback #lowerbackpain #lowerbackwarmup #littlebeastm #calisthenics by @littlebeastm

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11

9 months ago

LBM MILITARY PRESS full build up towards 90KG 3x3. The road to new PR continues. Feeling good! #littlebeastm #militarypress #overheadpress #strictpress

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Littlebeastm.com by @littlebeastm

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a day ago

Lowerbody day #squats #jumps by @littlebeastm

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15 days ago

Add these to your daily walk for some nice mobility gains! #mobility #dailywalk #psoas #hipflexors #splitsquats by @littlebeastm

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a month ago

100kg #littlebeastm #militarypress #overheadpress #2plateoverheadpress by @littlebeastm

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2 months ago

Strength is coming back! The goal is to beat my PR of 105kg. #militarypress #overheadpress by @littlebeastm

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3 months ago

Great training session
A1- HSPU 5x5
A2- Chin ups 20kg 5x5

B1- close m press 8x3 60kg
B2- neutral pull ups 10x3

Plus accessories. by @littlebeastm

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6

5 months ago

Circuit training day 2
Hspu
Pull ups
Pseudo pp
Towel rows
5 rounds

Accessories:
Riser curls
Bw tricep ext
Shoulder raise side to front
3 rounds by @littlebeastm

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5 months ago

Circuit training
-pause hspu 3 reps
-chin ups 15kg + top hold 5 reps
-dips 25kg 5reps
- OA DB fatgrip rows 40kg 8 reps
No rest between exercises, full rest between circuit, repeat for 6 circuits

( 2nd workout back on HSPU, 1st workout back on Dips, BW 105kg) by @littlebeastm

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5 months ago

lowerbody training day:

prep:
front feet split squats 40kg x 8 x 3
kb deadlifts 40kg + bands x 10 x 3

strength:
constant tension frontsquats build up sets 60kgx10, 90kgx10, 100x10, 110x8.

deadlift floor 150kg x 5 x 3

accessories:
deadstop back extensions 10-12 x 3
Peterson step ups 10-12 x 3 by @littlebeastm

114

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6 months ago

months of rehab, patience and sticking to the plan is paying off. today increased the weight and moved on to hspu, feeling good. but still being patient and just feeling it out.
here is today's workout:

A1- M Press 60kgx8 70kgx8x3
A2- N Pull ups 20kgx5x4

B1- HSPU Belly to wall x6x3
B2- N Pull ups 10kgx10x3

C1- BB ROWS 70KG X12X2
C2- BW TRI EXT X12X2

D- Powell raise 5kg x12. 11kg x8x2 by @littlebeastm

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7 months ago

One of the most effective workouts you can do, PUSH/PULL. it will target strength and hypertrophy.

Perform this workout once a week for 4 weeks and notice the progress in gains and strength.

A1- M press sets of 6-8, heavier each set, 4 sets.
A2- Neutral pull ups sets of 6-8. 4 sets

B1- Pike push ups 4 sets of 8-10
B2- BB Rows 4 sets of 8-10

C1- SIDE Raises 3 sets of 20
C2- OA CUB knee rotations 3 sets of 10-12

ofcourse the workout changes slightly each week, rep ranges, professions, grips, etc. but you get the idea.

( slowly increasing the weight, shoulder feeling ok ish)

LBM by @littlebeastm

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7 months ago