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on 19 November, 2018

Ricky Warren is a 33 year old movement specialist/educator with @bodyweightgurus  from London, who focuses on strength, mobility, martial arts, yoga and meditation amongst other things! He also has been following a plant based diet for the past 4 years. Check out some incredible feats of strength that he can do in some of his videos and pictures below!

 

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Back of hands #planche 🎥 So hard to balance in this since the fingers aren’t at the front to help control. Not as steady or as long as I want it yet, but wanted to show the current progress. I never try to hold a position longer than I can execute the desired form. When I feel my body giving out, I sense the weight shift before I fall, so I can control and slow the collapse, turning safely into it. Watch my right knee create support when I drop, and I tuck my right shoulder in. Experience of falling is a must, you see 😉 The reason I drop instead of trying to hold on to a form which is breaking down, is because I don’t want to teach my body incorrect positioning. I want to only repeat good quality movements, even if they are for very short holds. Because those holds develop into longer ones. That was the way with all the static/isometric moves we learnt through #calisthenics Pursuing the execution of an exact desired form without distraction and with intense focus. This maximises neurological learning. That is why resistance bands help you learn movements, they give you extra time and support to consciously think/feel whilst you perform the movement. Coming back to this anyway, I’d like to also be able to do this on hard ground rather than needing a mat or a towel, but again – you have to slowly introduce things to the body so it can adapt properly. Before I could only do this on a thick fitness mat, but now I upgraded to just a thin towel, I could feel the floor’s hardness underneath anyway. 5 second hold pending! … ⏳ #bodyweightgurus @bodyweightgurus

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Ricky Warren Movement Specialist Motivation!

 

 

Ricky Warren Movement Specialist Motivation! Ricky Warren Movement Specialist Motivation! Ricky Warren Movement Specialist Motivation! Ricky Warren Movement Specialist Motivation! Ricky Warren Movement Specialist Motivation! Ricky Warren Movement Specialist Motivation!

 

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So @norwichcalisthenics invited me up last week, to help them test some different coatings for the bars they want to set up in their new gym… this is what ended up happening lol. Had to test them properly right 😉😂 The bar shown actually has a powder coated gloss which is slippy even with chalk. Galvanised steel was the winner, old school but also functional and most effective 💪🏼💪🏼 Keep an eye out for their new gym opening soon, they’re gonna have a really dope setup and Huge space so excited and looking forward to seeing how it progresses! 👀 Follow them for updates @norwichcalisthenics #norwichcalisthenics #norwich #bodyweightgurus @bodyweightgurus

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Second challenge for this week: DISC BY DISC SPINAL WAVE The spine is like a fishing rod 🎣 It absorbs forces and shock by being supple and bendy, in order to brace and transfer forces into the appropriate levers (joints) and tissues (muscles). Here I am demonstrating disc by disc spinal waves which I learnt from the @functionalrangeconditioning systems. Starting in my maximum spinal extension in the quadrupedal position, I am flexing each disc of my spine in order, starting with the sacrum and ending at the top cervical. You will also see a clip of me just flexing and extending the sacrum by itself (Twerking 😂👌🏼), which is an important skill for basing weight or force into the hips and legs correctly during compound body movements – harder than it looks! Try it 😉 With articulate control you should be able to tuck the sacrum under and back out again without any compensation through the knees, hips, shoulders or elsewhere. Also you must be careful not to move other parts of the spine, you must be articulate and neurologically select each disc with control and move it seperately, in order, to create the wave. It’s a difficult skill neurologically but invaluable to every day performance and spinal health. TIPS: – for PPT (sacral flexion) you must actively squeeze the glutes and hamstrings – draw in the lower ab wall as deep as possible – push into the ground with your knees and shoulders – do not move your hips forwards or backwards during the entire wave – be articulate! Have a go and let me know if you need any help in the comments! Video or a mirror is the best way to check your progress, as it can be hard to know what is happening if you can’t see it while you’re doing it. Tag me in yours for a share in my story 😉 #spinalwaves #spinalflexion #frc #functionalrangeconditioning #mobility

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Full Forward Fold (swipe left!) . . I just recently opened up this range of hip flexion as a result of consistent stretching for the past 2 weeks. I stretch once before working out, using a #vinyasa yoga routine I created for myself which focuses on hip flexibility and mobility. The second stretch I do is longer and deeper, and I do this before bed at around midnight, when my nervous system is less jacked up and responsive so I can feel the stretches open up easier. Now that I have the full forward bend I can begin to explore this range using strength and change it to mobility, so I can perform moves like Handstand pike press on floor, I-sit, V-sit and more. The combination of mobility and strength is vital for the achievement of athletic positions – everything feels so much more comfortable now, I never get joint pains and I’m just getting better and better. I’ll update you all on where I take this hip flexion and how I will apply it to functional patterns… Next Mobility Instructor Certification in London is 27-28 October! See www.bodyweightgurus.com/workshops or DM for more details! 🧘🏽‍♂️💪🏼💛🔥 #bodyweightgurus @bodyweightgurus @thelondonfitclub

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Level(s)

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