Train Like Me
Volume 3: Advanced
Section 01
Shoulder / Hip Mobility
01 The Importance of Mobility Training
Practice Mobility Drills Weekly!
The one thing limiting your training and preventing you from achieving an advanced level of calisthenics is lack of mobility. Even
if you have the strength, lacking mobility will put you in a susceptible state to be injured.
1. Identify your Weak Points (Shoulders and Hips)
2. Spend at least 10-20 minutes, 3x a week
3. Go Slow and Breathe, bringing awareness to your body
Check out these 3 videos I have created for this purpose
Hip Mobility Drill
https://www.tiktok.com/t/ZTRNhyAm8/?k=1
Shoulder Mobility Exercise - Butcher’s Blocks
https://www.tiktok.com/t/ZTRNhy76j/?k=1
Shoulder Mobility Exercise - Skin The Cats
https://www.tiktok.com/t/ZTRNhTrpc/?k=1
02 Handstands
Handstands
Handstands are a amazing way to restructure your
training regimen. They completely change the way you
work out and view tness. You will see a ton of
stability di erences.
Check this TikTok for a full handstand routine
https://www.tiktok.com/t/ZTRNhuMSh/?k=1
1. Keep my Arms Straight/Shoulders over
ears
2. Use a wall to help find the balance on
my hands
3. Keep your knuckles on ground, use
fingers to grip the floor.
4. Flex your core to bring your hips under
you / anterior pelvic tilt
5. Squeeze your thighs and point your
toes
6. Don’t forget to breathe
ff
fi
03 Skills to Master ( Push Day )
Handstands will change the way you train Wall Assisted HS Pushups - we need to The V-Sit, the older sibling of the L-Sit, It is
forever. I recommend starting handstands polish up our basics if we have any hopes going to recruit the hips and triceps to a
today as they can take months to perfect of being able to achieve the Handstand great extent. I hope you have been
Pushup practicing those tricep pushups from Vol-2
Section 02
Mon, Tues, Wed
01 A Note on Gratitude
A Note on Gratitude
“If you have made it this far into the
advanced level of “Train Like Me” there’s
something I want you to try
implementing into your day to day
training.
We must show gratitude and thank our
body’s for supporting us through this
journey.
Our body does not have to support us
and can choose to reject us if it wills so.
Take time everyday, preferably before
every set to thank your body for sticking
with you.”
- Tariq Otuemhobe
01 Monday & Wednesday
Push Day Exercise Plan
Building Strength from the ground up. We are working
towards a future handstand push-up.
Wrist Stretch - 5 minutes
Jump Rope/Cardio - 5 minutes
Scapula Pushups - 3 sets of 8
Tuck Planche - 3 sets max hold
L Sit - 3 sets max hold
V Sit - 3 attempts max hold
Pike Pushups - 4 sets of 6
Elevated Pike Pushups - 4 sets of 4-6
Butchers Block - 3 sets 15 seconds
Wall Handstand - 3 sets max hold
Hollow Body Holds - 3 sets max hold
Wall HSPU - 3 sets of 3
02 Tuesday & Friday
Pull Day Exercise Plan
Pulling exercises to build strength for amazing pull-
ups and front levers.
• Scapula Pull-ups 3 sets of 8
• Tuck Front Lever 3 sets max hold
• BodyWeight Rows 3 sets of 6-8
• BodyWeight Curls 3 sets of 6-8
• Eccentric Pull-ups 4 sets of 6
• Pull Up Static Holds 3 sets max
• L Sit Hangs 3 sets max holds
• Pull Ups 4 sets of 6
• Chin Ups 3 sets of 4
• Weighted Pull Ups 4 sets of 4-6
• L-Sits 3 sets max hold
• Chest to Wall Handstands
• 3 sets max hold
03 Skills to Master (Pull Day)
One Arm Hangs - supporting our body Back Tuck Lever - a important skill to Commando Pull-ups - a great way to build
weight with one straight arm will translate utilize for building a dynamic back, straight huge arms and biceps. One of my
to a mastery of a variety of other pull skills. arm strength, shoulder mobility, triceps, personal favorites
hips and core compression
Section 03
Thursday
01 Pistol Squats
Pistol Squats
Do not let people tell you that you cannot build strong legs
with mass in calisthenics. One of the most challenging leg
exercises that Calisthenics o ers is the “Pistol Squat” It is an
amazing way to build core strength and build leg strength
from the top of your legs to the bottom.
THINGS TO KNOW
1. Keep knee turned outwards not
inwards
2. Controlled Descent and Ascent
3. Push through the heels
4. Breathe
ff
02 Sissy Squats
Why Sissy Squats?
Besides the name, these are an amazing way to
directly target the quadriceps and improve knee
health. These are personally a key to improving knee
strength and you will see a direct translation to regular
squats and other athletic movements
Tutorial: https://www.tiktok.com/t/ZTRN78nVU/?k=1
Things to Keep in Mind
1. Keep Legs shoulder width, knees
turned outwards
2. Do not go past a comfortable
range of motion
3. Chin to Chest, tighten core
4. Don’t use momentum, controlled
descent and ascent
5. Practice the movement by using
support through the hardest part.
03 Skills to Master (Leg Day)
Archer Squats - A unilateral exercise that Reverse Nordics - As mentioned Sissy Squats - an amazing way to
will keep your legs balanced and offer a previously a way to simultaneously strengthen your knees and grow your
benefit to flexibility, hip mobility, and strengthen and stretch the quads and hip quadriceps.
strength flexors
04 Thursday
Leg Day Exercise Plan
Single Leg Press - 4 sets of 8
Bulgarian Split Squats - 4 sets of 6
Archer Squats - 3 sets of 10
Romanian Deadlifts - 3 sets of 8
Barbell Squats - 3 sets of 8
Hack Squats - 3 sets of 8
Pistol Squats - 3 sets of 6
Weighted Pistol Squats - 4 sets of 6
Side Planks - 3 sets of 30 seconds
Single leg plank - 3 sets each side 30
seconds
00 Conclusion
A Game of Discipline
“STRIQ form is no accident we have to
constantly make sure our form is in
check as we evolve from intermediate
into the advanced levels.
Injury is common here but as long as we
keep bullet proofing our body parts we
will be able to proceed further.
Listen to your body always and remain
disciplined in your training.”
- Tariq Otuemhobe
