The only ABS guide you need for CALISTHENICS - DRAGON FLAG & OTHER EXERCISES

[@azagedon]

The biggest takeaway from this video: Your body will look different throughout the day and month. Focus on what you can do not how you look. 🙏

[@playgroundinvader]

amen

[@asherlasiewicki1861]

Stoic ah take. I like it

[@milan_beyenech]

@@playgroundinvader Hey, if you didn't know already, Jesus is real. He lived, died, and resurrected so that we might be reconciled to God. As His word says, "for God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life." So then, He saves us from perishing because the wage of sin is death and gives us the gift of life through His Son when we believe. If you don't believe Him, I pray you would seek Him, because He says, "call to Me and I will answer and show you great and mighty things which you do not know." But if you do believe, then here's a reminder that you were washed, sanctified, and justified by the Spirit of our God, and by the blood of our Lord Jesus.

[@zillionradzy]

I've been waiting for a dragon flag tutorial 😈 Thanks bro, your calisthenics content is pure gold 👑

[@playgroundinvader]

Thank you!

[@lukajavakhia9271]

i saw ur video at last night and i couldnt sleep from thinking about my future ur best calisthenics chanell ever ❤

[@terrahelldiver]

I've been waiting for another video of yours for sooooo loooooong. Finally it dropped :D, Glad it's about abs, am currently not really sure what exercises to do for core strength and this helped .

[@freehatespeech6804]

For a long time I just did all of my pull ups and chin ups in L sit for free ab real estate with no extra time spent. I did no other ab training. I only started training dragon flag to get the shoulder flag recently, and I got an 8 second maxed out dragon flag with legs just barely above the ground, in a few months

[@hw_pranay]

Dragon flag my fav core exercise tbh it's way for fun than any core exercise

[@dust7001]

​ @playgroundinvader As someone who has started working out more for actual usable muscle and flexibility, with looks as a distant second Channels like yours are a godsend. 90% of the fitness content I find, and even personal trainers at gyms are all geared towards aesthetic based body builders which is fine if you goal is to gain that look, but I'm not a fan and value my mobility too much to go down that route. Thanks for the down to Chill Videos mate! Keep it up!

[@OetziOfficial]

Get well soon! I Hope your exams go well, good luck! Thanks for the videos you do

[@ninogrunon]

Bro your progression is absolutely inspiring, thank you for your content and keep putting out 🫡

[@klubhead7070]

Impressive that he’s so young but already pretty knowledgeable.

[@just_aman67]

Bro literally I was going to ask for this video and you made it ❤

[@moreno66666]

sound quality is way better than the previous vids

[@mrtin5523]

what a great channel name. i know from experience that it can be really weird to start doing some calisthenics skills among them kids that just came there to play because for some idiotic reason it is the only place with a pull up bar in your area haha. great video btw, I've had a variosly defined six pack for the majority of my life and it's definitely overrated and you will get some sort of it anyway if you're lean enough (I'm not talking nothing abnormal, haha pun intended), which is ideal for calisthenics anyway and your body actually tries to stay lean when you do bodyweight automatically.

[@OfficialSparkTark]

I don't even train abs, but I know I engage them in most pushing and pulling exercise's because the other day I was doing my pull day and I had just got done with my dumbbell curls, I moved onto pullups and Idk why but my pump got me so energized, as soon as i set the pull up bar up, i immediately did a chin up as fast as i could, I heard a pop, I pulled a muscle in my abdominal region. Any time after that I tried doing a push up or a pull up, it hurt like crazy, but that just goes to show how much your core is activated in every exercise. So personally I don't recommend training them, unless its for an advanced move like a front lever or something.

[@playgroundinvader]

yep, exactly why i chose this particular progression

[@dexterkun4307]

so you guys don’t abs? but other exercises have target abs too?

[@OfficialSparkTark]

@@dexterkun4307 Mostly every caliisthenics exercise targets abs if your doing proper form. Pushups target abs, pullups target abs, dips target abs

[@molequedospaporetoslk4425]

Exactly when I needed it. Great video and you're handsome, how about myhouseinvader? Nah, just kidding, im straight

[@playgroundinvader]

hahaha careful what you wish for

[@takeotodoroki307]

Can you show us your warm up routine?

[@playgroundinvader]

certainly :)

[@zer0k4ge]

When are you dropping another video bro, I’ve been following your program.

[@playgroundinvader]

i gotta get my planche rn, will be back as soon as i get it

[@hhgxmiing9247]

Do you plan on making glutes/thighs exercise video? Im curious what you got cooking there. Im a beginner & i feel besides squats or lunges, there seems not much variety for the lower body, for working out from home. I do have few weights & a barbell.

[@playgroundinvader]

i barbell squat for leg day, i don’t care about muscle growth there so i just do for health

[@freehatespeech6804]

Honestly this is some fatalist loserism. You can train abs for hypertrophy like any other muscle. Getting leaner will make them more visible like any other muscle. L sit -> Dragon flag -> Standing wheel rollout is a progression that will take you far.

[@galaxy9689]

i think side abdominal muscles should be trained separately cause these exercises don't train them AFAIK. I think a good excersise is side to as high as you can go (like goes to bar but with side first)

[@playgroundinvader]

I mean these exercises are heavy on abs, i dont like separately because then your core will be fatigued on other days where you need it fresh. As for the side thing, if you mean obliques, obliques are targeted by these exercises but not directly. Unless you trying to learn the human flag, there really isnt much obliques in calisthenics so i didn’t include it :)

[@Antonio-nn2kq]

Thanks for the video. Is there a way you can talk about food? I started doing calisthenics, I gained 10 kg, but I gained a lot of abdominal fat, I was taking hypercaloric because I had difficulty gaining weight, but after the fat I suspended, however, I am afraid of losing the muscle mass I gained.

[@playgroundinvader]

hi, im no authority to speak on food, i just eat a lot of protein but otherwise whatever i want

[@danielfeyto8345]

talk about the grip( to the bar)

[@playgroundinvader]

any grip is fine, you can even use hooks to focus on abs more and less on forearms cause those can be a limitting factor. (or with a false grip to make it harder)

[@christianlogan161]

Engagement

[@pasteldepombo4819]

Can i add that to the push/pull program?

[@playgroundinvader]

Yes of couse, I’d do them after pull day :)

[@moqaso4255]

Im sorry its not about the video but in the calisthenics program you posted a while ago in the level 5 push it says 3x8-10 planche leans all the 8 to failure or for like 10 seconds somethings , also great video i was struggling with the dragon flag progressions thank you! Also i hope you did well in your exams becease i didnt 🥲😂

[@playgroundinvader]

exams went fine, thanks. was that a question? im not sure i got it

[@moqaso4255]

@@playgroundinvader yea about the planche leans it says 3x8-10 what you meant by 8-10? (Like 10 consistent holds or untill failure etc)

[@playgroundinvader]

@@moqaso4255 oh yeah choose what you prefer. you can either do leans (dynamic) so you only hold the hardest part for like a second, or you can do a static planche lean hold for about 10 seconds. choose whatever you prefer! hope it makes sense

[@moqaso4255]

@@playgroundinvader it does thank you once again for your impressive tips and knowledge!

[@SaahilNadeem]

Can you give me your thoughts on this routine i want to do onnce ive done that plan u gave us. Push day-(i like to keep my workouts short and minamal) strength exersice/ dynamic skill planche pu max progression eg. Tuck planche push ups , next endurance exercise using diffferemt ways to get more reps eg. Ring pushups( one day doing ring dips but starting without rings EMOM every minute on the minute), last isolation /hypertrophy, ring tricep extension (do i still add handstand pushups in the workout or no and im trying to learn planche so maybe i add isometric hold as well). Pull day(trying to learn front lever) strength- tuck fl pullups(like u reccomend) Endurance-pullups usig different methods to get more reps), last isolation hypertrophy- body weight bicep curl

[@playgroundinvader]

hey, overall i like your approach, but im not sure if endurance and strength in one session is so good, i mean the whole point of training short strength sessions is to collect less fatigue and progress more weeks. i’d probably do cycles for example 4 weeks strength, deload, 4 weeks strength, deload, 4 weeks endurance deliad and repeat or something like this. i personally keep all my exercises in low rep range high intensity in a strength cycle (3-6) even bicep curls and such

[@SaahilNadeem]

​@playgroundinvader so I cannot combine skill training and endurance (with isolations) wouldn't my skills get worse if I stop for 4 weeks to do endurance

[@SaahilNadeem]

If not push days could look like planche hold max-isometric then planche push up max progression-dynamics then handstand pushups for strength and finish w bodyweight tricep extension or something else for hypertrophy

[@playgroundinvader]

@@SaahilNadeem you can train skills with emom method, very effective. check out sasa venos’s chanel he does insane skill training with emom (high endurance)

[@angele.sorianojr.9693]

Where can i put abs workout if i copied your workout plan in your last video?

[@playgroundinvader]

i like to do them on pull days

[@padhakubhaiya-n8p]

Calenstatics pushup positions is so hard make it more clear as i had already watch your pushup video 😢 pleasw

[@playgroundinvader]

can’t make it clearer than in that video

[@orwellmadera]

My arms & shoulders seem to hurt more than my core after doing dragon flag is that normal?

[@playgroundinvader]

yes in the beginning as you’re getting used to it but there is a fair amount of biceps in there for sure

[@lennoxlyt2368]

How do you train lower back and mid back and do you sometimes train legs? If yes how?

[@playgroundinvader]

reverse hypers for lower back, barbell squats for legs

[@fifeflare3220]

U strictly do calisthenics or do u sometimes do regular weights

[@playgroundinvader]

Strictly calisthenics, but once a while i do legs for a couple weeks with weights

[@knight193]

How do you grip the bar and how long can you stay on it?

[@playgroundinvader]

just a tight grip (sometimes overgrip)

[@iii___iii]

😮

[@yel8500]

my question is do you do this every day and how many mins to maintain the abs?

[@playgroundinvader]

i do them twice a week on pull day just 3 sets

[@ttowell]

🦭

[@sXsKidd]

That is an unfortunate name for a channel. Sounds like you need a restraining order haha

[@playgroundinvader]

😭😭😭

[@sXsKidd]

@@playgroundinvader you got this 💪💪 either you change the name of the channel or you need to keep away from playgrounds