What exercises can you do on this street-workout set?
The S11 set was designed to build static strength and motor control. The specifics of the apparatus allow advanced calisthenic protocols:
Isometric strength training (Flag bar): A dedicated vertically oriented module enables progression to the Human Flag through learning the correct grip, activating the oblique abdominal muscles and stabilising the shoulder girdle.
Developing back and arm musculature (Elevated bars): The use of bent posts and bars at a height of 2.5 m allows dynamic pull-ups, muscle-ups and technical transitions in a full hang, even by very tall users.
Building dynamics and grip (Arched horizontal ladder): The special geometry of the Barbell/Hammer ladder forces work on shoulder stabilisation while traversing in a hang and allows the angle of attack to be changed during endurance training.
Isolated abdominal training (Incline bench Crunches): The bench's anatomical incline allows crunches, leg raises and trunk rotations (Russian Twist) with full stabilisation of the lumbar spine.
Base-training methodology (Parallel bars and vertical ladder): Performing basic movement patterns such as dips on the parallel bars, Australian pull-ups on the adjustable bar and knee raises against the vertical ladder.
Coach's notes for the S11 set:
Flag bar: It's a 'premium' element for advanced users. Most sets on the market force you to do the flag on ladders, which is less ergonomic. Here you have a vertical tube of ideal diameter.
Arched horizontal ladder Barbell/Hammer:It forces your body to constantly change the working angle of the arms. As you traverse on your hands at the top of the arch, you engage the deep back muscles far more than on a standard apparatus – it's excellent training for obstacle course races (OCR).
Height 2.5 m:Thanks to the bent posts, the user has full freedom of movement under the bar, without the risk of touching the ground with their feet, which is key in dynamic calisthenics.
