Holds and isometrics handbook trainings workouts and exercises

Holds and isometrics handbook trainings workouts and exercises
Written by: Jeffrey Koelewijn from Holland


I'm not responsible for any damage
some exercises are harder to do than others and need
time and training to achieve.



Arms:
Holding the arms extended at shoulder height:
Sideways
To the front
In between sideways and a frontal hold

Legs:
Standing on one leg
Standing on one leg with a knee up
-At around hips height or slightly above hips height
Standing on the balls of the feet
Standing on one foot and on the ball of the foot
One knee up and standing on the ball of the foot

Kick holds:
Front kick hold
-Front kick and hold
Side kick hold
-Kick to the side and hold
Horse kick hold
-Backwards kick and hold
-The body is bend forward a little bit
Extra: For front, side and horse kick hold: Leg extended below hips hight at around hips height or slightly above hips height

Push up holds:

Keep a push up position
-Up position
-Half way position
-Down position
One arm push up stance hold
-By putting the feet wider it's easier to hold the position
Deser lizard with knees on the ground
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor
Desert lizard push up hold
-Right arm up and left leg off the floor
-Or left arm up and right leg off the floor

Sit up position holds:
Normal sit up holds
Finger tips touching the knees hold
Feet and back of the floor sit up hold

Squat and more holds:
Sitting stance against the wall
90 degree squat stance hold
Squat hold full down position ''ass to grass''
Pivot squat hold
-A one leg squat hold at the down position

Special holds:
Bridge hold
-While laying on the back push yourself up with the hands and legs
Back and feet in the air while on the hands
-While holding the legs in a little the feet are raised into
 the air while the arms and hands support the body
Legs of the floor
-while sitting on the ground with legs extended
 push yourself up
Tugged position
-While in a kneeled position push yourself up with the hands
Handstand hold
Planche
Legs extended and off the floor
Human flag
-Asume a flag position on a bar or pole

Extra:
Holds and isometrics can also be done with dumbells, weights, weightvests
or a backpack
Tip: Keep breathing