Specific Warm Up
Rest between sets: None
Intensity: Light | Focus on form
Demo Exercise Reps/Sets How to/Cues
Separate your movements. First rotate your arms inside of your shoulders to bring the elbows in front of your chest. Then push your hands overhead.Keep your shoulders down and look towards the front.Apply outwards pressure on the elastic the entire time but do not externally rotate your arms.
Apply constant outwards pressure on the elastic as you raise your arms overhead and back.Keep your shoulders down and look towards the front.Engage your core to stabilize your position.
Externally rotate your arms against the pressure of the elastic whilst keeping your elbows connected to your side.Keep your shoulders down and look towards the front.Engage your core to stabilize your position.
Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down.Keep your feet about shoulder width apart on the floor the entire time.Move slowly! The longer this takes the more control and strength you will develop!
Rock your elbows back and forth carefully whilst keeping your body stable.Engage your core and create 1 straight line from your feet all the way through your neck.Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
Rest between sets: Minimal / As Needed
Intensity: Elevated | Focus on form
Demo Exercise Reps/Sets How to/Cues
Lock your elbows and look at your hands.Reach towards the ceiling pushing as tall as you can and cover your ears with your shoulders. Make sure the elastic comes out of the back of your hands like an extension of your fingers and not from the thumb or pinky side.Go slow on the way down and keep your elbows locked. Both directions matter!
Keep your scapula depressed the entire time. Slightly arch your back as you move into retraction and round your back as you push into protraction. The emphasis here should be on the protraction moment. It should feel as if you were trying to make your shoulder touch in front of your chest.Lock your elbows and turn the pits of your elbows 45 degrees towards the front.Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!
Place your feet against the wall to prevent them from sliding and mark the distance of your hands to the wall on the floor to measure your progress over time. The closer your hands are the harder this becomes. Use your shoulder muscles and truly get the feeling of pushing your body backwards in each rep. Do not pull back with your hips!Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists.Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
As you lean resist with your shoulders, round your back and pull your bent knees towards your chest. Keep your shoulders depressed and protract them additionally. Squeeze for a moment on top and go slow to stay in control as you lower back down.Keep your head in a neutral position and look at the floor. Do not look towards the front or in a mirror next to you as you might strain your neck. If you want to check on your form film yourself!Bend your knees and place the top of of your feet on a box behind you for support. Keep in mind that the goal is to use the legs for assistance as little as possible! Lock your elbows! This is a straight arm drill.
Protract your shoulders and round your back. Do not allow your shoulder blades to stick out in the back.Go as slow as possible and try to stay in control the entire time! If you feel like you are going to low and you are about to lose control: Stop and simply try to freeze in place!Lock your elbows! This is a straight arm drill. If you are not training on parallettes consider externally rotating your hands to ease pressure on your wrists.
Engage your back to keep an even arch in your back during the Rock.Avoid bending your arms more than about 90 degrees. If the angle becomes too sharp you will not be able to resist properly.The goal here is to hold the Bent Arm Stand and not to push up to a handstand. It is essential to learn this progression before pushing up to assure control and efficiency later!
Your upper body should travel down and back up on 1 diagonal line. Do not arch your back and do not push your shoulders towards your feet on top. Do not aim your nose towards the floor but your forehead.Look at your hands and elevate your scapula in the starting position. Allow your scapula to depress naturally as you bend your arms.Allow your elbows to flare out naturally but aim to keep them approximately at a 45 degree angle.
Protract your shoulders and focus on keeping protraction the entire time. To do so you must combine strength and coordination.When extending your arms your head and shoulders should travel in a vertical line. This is not easy. Overcompensate! It should feel as if you were pushing forward and up in a sligthly diagonal line.Externally rotate your hands to ease the pressure on the wrists.
Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out. If your shoulder mobility allows it go even lower.Use strength! Do not kip or swing to create momentum!Exhale every time you extend your arms.
Bent your elbows until they are at least 90 degrees bent and prevent them from flaring out.Engage your core to keep your back straight.Fully extend your elbows in each rep and stay slow and controlled as you return to your starting position.
Rest between sets: Minimal / As Needed
Intensity: Elevated | Focus on form
Demo Exercise Reps/Sets How to/Cues
