Any advice on progressing these exercises I have been working on?

1. Reverse Nordics! My crowning achievement. Always amazes people when you can do these.
Over the past couple years I have gone from using pillows and bands for assistance to being able to do them raw.
Yesterday I tried to do them while holding some light dumbbells and that was too much. I guess I'll have to go really light to progress it further.
I read I can also increase the angle of difficulty by elevating my feet.

2. Sit-ups. I use this decline bench. Just started doing them several times a week, last month. First day was really hard to finish the 3 sets of 20. I was able to add a 6lbs medicine ball to get 5x20, and today I advanced to an 8 lbs medicine ball. Just keep adding heavier loads?
I often superset them with back extensions on that little padded stool but I haven't progressed those to holding a plate, yet.

3. Dead hangs. I just try and hold them as long as possible. 20-25 seconds, sometimes I try and bust out 10 knee raises to distract myself from the grip. Just keep adding time, usually twice a week sometimes more, 5 sets to failure... Goal: a minute!

4. Assisted pull ups and chin ups. I just do them on the dip machine thing with the pad. Slowly reducing the amount of weight it assists me. I've never used bands, I see too many vids of people getting whipped in the sack. Advice on improving my pull-up game?

5. Just started doing some calisthenics movements: frog stand, L-sit, back bridges, and doing upside down leg lifts in a headstand. Any advice on such things, I haven't been going hard.

6. Pancake fold stretch. I just hold it raw, and I also hold a handle on a pulley machine to force myself deeper.
7. Butterfly stretch. I just hold it and do dynamic stretches for my glutes and hip flexors. I heard you can hold heavy dumbells on your knees to help force 'em down.
8. Couch stretch. Feels so good. How to make more difficult?

This post was edited by Henchman21 on Oct 7 2025 07:17pm

Had to google 1. They look wild. I’d snap.

I’ll comment on things I have knowledge about or have done myself.

I think you’re on the right path for sit-ups. Overall core strength and general mobility will help these. I would also suggest other core movements and making your hips and lower back as mobile as possible so they aren’t “dragging” you down like a negative force. Weight on the decline is a good way.

Dead hangs - straps until your shoulders and grip can take the slack of your weight for extended time. Eventually it will get easier and you can take the straps off OR do like 3 sets with straps, 2 without and try to match the straps time.
Grip strength training. Could you hold your body weight in dumbbells for a minute? It’s -somewhat- the same thing.
Losing weight will also help if that’s an option.

Assisted pull ups and chin ups - the machine is the best IMO. Also using straps until you get used to it. Grip strength also helps as I tend to tire in the forearms etc before my back.

Butterfly stretch - do 1 leg at a time with a dumbell or kettlebell on your knee. Also work on your glute and lower back mobility.

Thanks @bjones9
straps! never used them. must be why i never passed 4 plate deadlift.

I feel like they are amazing for getting to your body accustomed to holding and controlling weights you wouldn’t normally be able to due to stress on your hands and forearms etc

1. You can certainly just start gradually adding weight. Once you can do the strictly with even a little weight I’d say transition to sissy squats while holding a wracked barbell with both hands for balance (struggling to balance with just rank your motor unit recruitment and strength increases). When you can consistently do 8+ reps, add weight. Add weight by hanging chains over your shoulders, adding a weighted vest or a backpack with weight. This should be a s tier quad builder for a very long time.

2. You can for sure just add weight. I’d recommend dropping the reps down to 6-8 and adding more weight. You’ll get a similar stimulus with much less fatigue. If your goal is to work abs there are better options but sit ups are great for hip flexors. I prefer anchored reverse crunches for abs with added weight eventually.

3. Adding time if fine but I’d say cap out your sets around 3. Add weight when you get over 20s or so. Less boring, less fatigue, just as effective. Can also transition to single arm hangs eventually.

4. Yep just keep decreasing the weight/adding reps when you can. Progress can be slow but keep at it bit by bit. 4-8 reps, 2-3 sets is usually a good rule of thumb for most exercises with 0-2 reps in reserve (go 1-2RIR on first 1-2 working sets then 0 RIR on final set)

I don’t do specific cali stuff and never stretch so won’t comment on the rest. Full ROM progressive resistance exercises are generally a more productive use of your time to increase range of motion since you can increase flexibility, strength and muscle mass simultaneously.

thanks for adding your 2 cents!