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Tom Coppens

@tomcoppens_ • 12,712 subscribers

Build muscle, get stronger and learn new skills with bodyweight training. DM for 1-on-1 coaching & fitness plans

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Still one of my favourite core exercises Copenhagen Plank Raises Make them easier by performing just a static hold or place your knee on the bench Make them harder by placing your foot higher so you have the reach deeper or add a weight to your side They target your obliques, adductors and you get some lateral spine movement as well Almost everyone would benefit from these

Still one of my favourite core exercises Copenhagen Plank Raises Make them easier by performing just a static hold or place your knee on the bench Make them harder by placing your foot higher so you have the reach deeper or add a weight to your side They target your obliques, adductors and you get some lateral spine movement as well Almost everyone would benefit from these

47,342 Aufrufe

One of the best drills to practice when you’re learning bar muscle-ups Russian Dips They help you understand how to drive the elbows back and forward from the bottom of the dip While building the strength, mobility, and coordination needed to get your chest over the bar

One of the best drills to practice when you’re learning bar muscle-ups Russian Dips They help you understand how to drive the elbows back and forward from the bottom of the dip While building the strength, mobility, and coordination needed to get your chest over the bar

34,377 Aufrufe

Practice paid off:

Practice paid off:

79,229 Aufrufe

Just do the hard thing 15km straight uphill Since moving to Medellin I’ve wanted to run this route, Las Palmas, but due to travel and injury it hadn’t happened yet So when someone asked me the other day I randomly yes not really knowing what to actually expect Everyone said to approach it with respect and to start slower than I’d like Glad to say I listened Running uphill is such a different thing. Especially when there’s no flat or downhill part at all. Straight up elevation for almost 2 hours. Legs and lungs felt ok but yet HR shoots up almost immediately Time to focus on recovery and eat lots of food now

Just do the hard thing 15km straight uphill Since moving to Medellin I’ve wanted to run this route, Las Palmas, but due to travel and injury it hadn’t happened yet So when someone asked me the other day I randomly yes not really knowing what to actually expect Everyone said to approach it with respect and to start slower than I’d like Glad to say I listened Running uphill is such a different thing. Especially when there’s no flat or downhill part at all. Straight up elevation for almost 2 hours. Legs and lungs felt ok but yet HR shoots up almost immediately Time to focus on recovery and eat lots of food now

12,755 Aufrufe

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4 minutes to completely annihilate your core I wonder how many can follow this whole routine without a break

4 minutes to completely annihilate your core I wonder how many can follow this whole routine without a break

554,728 Aufrufe • vor 5 Monaten

Sometimes people tell me pull-ups are easy for me because I only weigh 145lbs So then I attach 50lbs to my body to see how it feels being 195lbs and still do pull-ups I also need a decent weight belt again

Sometimes people tell me pull-ups are easy for me because I only weigh 145lbs So then I attach 50lbs to my body to see how it feels being 195lbs and still do pull-ups I also need a decent weight belt again

164,711 Aufrufe • vor 5 Monaten

Pull-ups are a full body exercise When performed correctly everything from your grip, arms, shoulders, lats, core, glutes and quads should be active There’s no reason to rush them Focus on full control throughout the whole movement to maximise your results

Pull-ups are a full body exercise When performed correctly everything from your grip, arms, shoulders, lats, core, glutes and quads should be active There’s no reason to rush them Focus on full control throughout the whole movement to maximise your results

98,720 Aufrufe • vor 5 Monaten

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

Hanging leg raises are one of my favourite exercises to build core strength But if you can’t hang or are building up to the hanging variation You can do lying leg raises where you anchor your hands behind your (with straight arms) below heavy dumbbells for example The idea is to press up against the dumbbells with your hands while keeping your (lower) back flat on the ground at all time Your feet don’t touch the ground between reps Perform slow and controlled If straight legs are too hard tuck your knees to your chest 2-3 sets to failure

75,711 Aufrufe • vor 5 Monaten

One of the best ways to increase your pull-ups Pyramid sets You start with 2 reps and add 2 reps on the next set until you can’t complete an unbroken set anymore Then go you back down again It looks like this for example : 2-4-6-8-6-4-2 Rest 40-60s between sets

One of the best ways to increase your pull-ups Pyramid sets You start with 2 reps and add 2 reps on the next set until you can’t complete an unbroken set anymore Then go you back down again It looks like this for example : 2-4-6-8-6-4-2 Rest 40-60s between sets

58,722 Aufrufe • vor 6 Monaten

I’m not exaggerating when I say that spending 5 minutes warming up my shoulders before push or pull sessions with a variation of this routine saved me from any shoulder injuries for the past 10+ years

I’m not exaggerating when I say that spending 5 minutes warming up my shoulders before push or pull sessions with a variation of this routine saved me from any shoulder injuries for the past 10+ years

118,384 Aufrufe • vor 1 Jahr

When it comes to core development the dragon flag and its variations are still so massively underrated It was popularised by Bruce Lee and with good reason Some of the benefits: - Anti-extension for deep core stability - Engages lats, glutes, hip flexors, shoulders, and triceps -Improved body control, balance, and overall athletic performance And it carries over to skills like front levers Some progressions: - Hollow Body Hold - Tucked Negatives - Tucked Dragon Flags - Straddle variations - Single leg variation You can do these as sets x holds or as repetitions

When it comes to core development the dragon flag and its variations are still so massively underrated It was popularised by Bruce Lee and with good reason Some of the benefits: - Anti-extension for deep core stability - Engages lats, glutes, hip flexors, shoulders, and triceps -Improved body control, balance, and overall athletic performance And it carries over to skills like front levers Some progressions: - Hollow Body Hold - Tucked Negatives - Tucked Dragon Flags - Straddle variations - Single leg variation You can do these as sets x holds or as repetitions

38,634 Aufrufe • vor 5 Monaten

Work your core, shoulders and tricep with these L-sit pull throughs Absolutely humbling Ideal to do everywhere

Work your core, shoulders and tricep with these L-sit pull throughs Absolutely humbling Ideal to do everywhere

50,583 Aufrufe • vor 1 Jahr

When it comes to shoulder health The trap 3 raise is one of the best exercises you can do People often train the muscles they see in the mirror Meanwhile the lower traps play a crucial role in overall shoulder health 2-3 sets of 10-15 slow and controlled reps can do wonders

When it comes to shoulder health The trap 3 raise is one of the best exercises you can do People often train the muscles they see in the mirror Meanwhile the lower traps play a crucial role in overall shoulder health 2-3 sets of 10-15 slow and controlled reps can do wonders

16,857 Aufrufe • vor 4 Monaten

Fix your rounded back with this simple bodyweight exercise Ring face pulls 5 reasons why this seemingly easy exercise can unlock your upper body strength again (Bookmark for later)

Fix your rounded back with this simple bodyweight exercise Ring face pulls 5 reasons why this seemingly easy exercise can unlock your upper body strength again (Bookmark for later)

30,930 Aufrufe • vor 1 Jahr

Ring muscle-ups are a beautiful blend of strength and flexibility While you can be brutally strong in pull-ups and dips, you still need to understand the transition part which is the hardest part for most people You need to develop the false grip, learn how to transition from a pull to a push movement and what it feels like to shift your bodyweight to accommodate that transition

Ring muscle-ups are a beautiful blend of strength and flexibility While you can be brutally strong in pull-ups and dips, you still need to understand the transition part which is the hardest part for most people You need to develop the false grip, learn how to transition from a pull to a push movement and what it feels like to shift your bodyweight to accommodate that transition

15,638 Aufrufe • vor 6 Monaten

Did you know… That HANGING can increase lifespan? Just 2 minutes every day leads to: • Better posture • Increased grip strength • Decrease in shoulder pain Just hang bro

Did you know… That HANGING can increase lifespan? Just 2 minutes every day leads to: • Better posture • Increased grip strength • Decrease in shoulder pain Just hang bro

19,444 Aufrufe • vor 2 Jahren

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