Bodyweight & Calisthenics Fundamentals Workshop
Sat 10th Feb 2024 – 1pm – 2:30pm – L9 Nunawading. Register today. Free for L9 Members
4 Week Muscle Up Calisthenics Workshop
Register today. The 4 weeks start on Sat 20th January 2024 at 11am with Coach Danny and Ronaldo at L9 Prahran.
The Truth about Muscle Soreness & DOMS
Everyone experiences DOMS (Delayed Onset Muscle Soreness) eventually! Its a side-effect of working out and pushing hard. Essentially your muscles are sore because So what’s DOMS? If you’ve just started working out or really pushed yourself harder than usual, the next day, or sometimes two days later, you start to feel sore in the muscles […]
Starting the L9 Program
Starting the L9 Program is easier than you think. If you don’t want to read this article then here is everything you need to know in one sentence: Just show up, whenever you are ready to start & join in, no special planning required. Ok… need more? Then read on! All About the L9 Program […]
Why you NEED the L9 App
The L9 app is necessary for all L9 Members. Apart from the obvious which is to book in to classes and workout sessions there are a few cool features you might not be aware of. Online Access to the L9 Program The advantage of seeing the L9 Program before your week starts is that you […]
L9 Program Workout for Beginners
Ever wondered what the L9 Program looks like? Probably one of our top asked questions is if the L9 Program right for Beginners and if Calisthenics & Bodyweight is suitable for beginners. The short answer is YES. In fact the best thing about L9 and Bodyweight fitness is that you only work to your level. […]
L9 Program – 008 – Front Splits Primary – Muscle Up Secondary
Back to Coach Corner Program 008 – Front Splits & Muscle Up Warm Up – No Breaks, Keep Moving Hanging Shrugs / Dip Shrugs – 2×12No Breaks 2 Min Pull AMRAP Pull Ups – Aim for 50+ Pull Ups in 10 Minutes OPTIONAL UPGRADE– Add Weight (or use rings) if needed– Option to do this in […]
L9 Program – 007 – HSPU Primary – Shoulder Ankles Secondary
Back to Coach Corner Program 007 – HSPU & Shoulder / Ankles Warm Up Forward & Back Crawls x 2Bridge Crawls x 2 Wrist Warm UpsLazy Puppy PoseThoracic Spinal TwistDead Hang (Aim for a total 60s)Pike or Wall Shoulder Taps 12 Min PushPike Pushups – 4 Sets of 8 Pseudo Planche Push Ups – 2 […]
L9 Program – 006 – Fold Primary – OA Push Up Secondary
Back to Coach Corner Program 006 – Fold & One Arm Push Up Warm Up – Keep it Moving. Be Prepped with gear. Banded Squats SequenceSuitcase Squats 2 x 12Ankle Mobility Squats 2 x 15 per leg <- Keep Light – Don’t BreakCat & CowDown Dog90/90 Hip Twister 13 Min Deep StretchSeated Figure FourSeated Folds […]
L9 Program – 005 – Lever Primary – Middle Splits Secondary
Back to Coach Corner Program 005 – Lever & Middle Splits Warm Up – No Breaks, Keep Moving Floor CrawlsBridge Crawls Keep Short. This is a Big Program 4 Min CoreHollow Crunch Ups – Keep going till you hit 40“our goal is to try hit 40 in the next 3 minutes” 4 Min Warm Ups ContinuedHanging […]