Friday, February 15, 2019

Handstands and Strict Handstand Push Ups

Class is on Sunday 2/17 at 9:00 am

Handstand Skill work,Strength and Stability

If you have wrists that get sore feel free to bring wrist wraps of some sort.

Warm up
3 minutes of light cardio- bike -row or Jump Rope

Circle stretch and mobility of wrists and shoulders
  • Shoulder mobility
  • Wrist circles and stretching
Body Positioning:
  • Hollow holds on two mats 30 seconds
  • hollow holds to lift- Keep butts up!
Balance and strength building
A1:Scapular Shrugs -Elevate- Relax repeats 6-8 reps x 3 sets 
A2: Shoulder taps 4 each side x 3 sets-  If you have been coming lets do these against the wall scaled is on the-Box
A3: Physio-ball Pike ups 6 reps x 3 sets

  • T lunges
  • Kick ups NO GOING past vertical we can partner this. LAND SOFTLY
  • Belly facing Handstand the best position for transferring to other exercises! WALL CLIMBS- hold 15-20 sec ( modification feet on a box)

HSPU- strict
 Two positions
  • Tripod Holds- load head behind hands
  • Handstand against wall- 30 sec no butts touch!
  • On a box 
  • On a ball
  • Free standing
  • Ab mats against the wall or full ROM
******Handstand challenge:******

Saturday, January 12, 2019

Learning the Tap swing for the kipping pull up and Toes 2 Bar!

********** Class will start at 9:30am this week only, immediately following the Circuit Class.*********

Depending on the level of athletes we get I will cover different aspects of the kip. This could include- banded, traditional kipping and the tapping motion for toes 2 bar.

Warm up: 2 sets of:
  • 30 Single Jump rope 
  • 5 each side bridge turn overs
  • 5 dive bombers straddle walk out 
Shoulder : arm bar, pec stretch and wrists and arm circles

shoulder and core strength:
  • A1: 20 sec arch hold roll to hollow holds x 3 sets 
  • A2: Hanging shoulder shrugs 6-8 reps x 3 sets
  • A3: single arm bottoms up KB  walk down and back x3
Low Bar work:
  • Unweighted- working the push away in the kip 5 reps x 3 sets of each style
Skill Work for Kipping on the bars:
  • two positions of the Kip HOLD each 10-15 sec
  • the tap swing - tight body!!
  • Hand release for that moment of weightlessness- the moment of the pull.
Trying out Banded Kipping Pull Ups:
  • Pull Up strict then push AWAY to help with connection 
  • Putting it all together
If there is a time or interest we will go over toes to bar- very similar "tapping" motion