Acro
dudes
-your source for acrobatic development-
Subscription:
Dependant on use
Mandatory Daily goals:
-
Experiment/challenge proprioception using Animation
-
Search for Transference between moves
Long-Term Goal:
-
Additional moves:
-
Use code: "BABYBIRD"
Recently Topics of interest
Optional Routine
If anything seems too hard, you can do 1, Minimum
-
Alternate between:
-
Shoulder Break 15 x each day
-
-
-
Abdominals, 10-15 x 2 (sets)
-
Mid/Lower body lifts 10 x 2 (sets)
-
Splits routine, atleast every 2 days.
Current HomeWork
(to complete at your own pace)
Film & Submit
("corresponding section")
-
Film all 4 front tuck exercises.
-
Fill Abduction VS Adduction (Abs)
-
Split routine (Splits)
-
Take a still pic of your furthest range in each of the split exercises.
-
Right leg in-front
-
Left leg in-front
-
Center
-
-
Common problems/fixes
Feeling lost in a skill?:
Recreate the vestibular system's input.
Keep repeating the same SMALL mistake?
Test to see if that same mistake exists in any prerequisite of that skill.
(as your ability to recognize transference improves so does this "fix".)
Struggling to connect a movement?
double-check , you know/can perform the transition movement..
Shoulders/Handstands
This you might need an online lesson to try with me face to face. hold a tuck position, tense the entire body, then purposely break the shoulder angle and correct it. if enough tension is present in your posterior chair of muscles.. you will get pulled back onto the wall.
Hamstrings
Abdominal Exercises
Back/Upper Chest (3)
full shoulder extension & quads (if possible).
full shoulder extension & quads (if possible).
Using the diagram, to complete elevated pushups. ⚠️ when lowering, engage the lats.
full shoulder extension & quads (if possible).
Retain back tension (lats included), close to locked knees, breathe in & out.. lowering on each exhale.
Hold kettlebell, or other moderately heavy weight Keep APT Slowly breathe, using each exhale to relax the hamstrings, (antagonist muscles in this situation)
Retain back tension (lats included), close to locked knees, breathe in & out.. lowering on each exhale.
Flat on the ground, Abduct & Adduct the legs while maintaining a PPT
Elevate hips, with something soft. Use an exhale + abdominal contraction to elevate the legs. ⚠️ Not to be confused with lifting the legs using the hip flexors.
Flat on the ground, Abduct & Adduct the legs while maintaining a PPT
Splits
Anterior Pelvic tilt, as you keep the torso upright.
back position as if lifting weight, hold the leg up.. totally relaxed, then tense the quad to max, hold then relax.
Begin by kicking up to a handstand, actively pulling the legs apart (butt muscle in the back leg, and hip flexors in the front leg). Gradually distance more and more from the wall. ...and End my maintaining (max) hip extension in the back leg as you land onto the front leg. -Key part of aerials. ⚠️be sure to do both sides⚠️
Anterior Pelvic tilt, as you keep the torso upright.
Definition of Flexibility: The absolute available range of movement in a joint("local-") or series of joints ("global-") ,that is attainable in a momentary effort with the help of a partner, or a piece of equipment.
Types of Flexibility:
-
Static-Passive-_________,:
Holding a specific range of movement without the use of muscles -
Static-Active- _________,:
Actively moving to a range, then holding that range with muscle activation. -
Dynamic-_________,:Actively moving a limb through its available ranges, without holding any position.
Tension Exercises
Mid/Lower body
Find balance point while laying face down on a chair, slowly lift the lower body. Done through extension of the lower back, Keep legs straight.
-
Optional challenge, try moving the lower body up moderately fast, and down slow
Neutral
Maintaining body line while inverting back and forth.
ONLY thing that should move is the arms.
General Advanced neutral
Maintaining body line while inverting back and forth.
ONLY thing that should move is the arms.
Manage momentum, until you can momentarily let go of the ground.
General posterior + arm movements
While balancing on your stomach, practice moving ONLY one arm (relative to the direction you intent to twist)
-
Right FRONT twist = Left arm
-
Left FRONT twist = Right arm
Just Torso (1)
-
Lift the shoulders (traps)
-
Arms slightly bent (on Frontal-Plane)
-
Flex at the upper torso, (don.'t break body line anywhere else)
Torso & Legs (2)
-
Lift the shoulders (traps)
-
Arms slightly bent (on Frontal-Plane)
-
Squat (based on mobility), keeping the torson on the Frontal-Plane.
-
Stand up (keep flat feet)
-
Flex at the upper torso, (don.'t break body line anywhere else)
Full Movement no Jump (3)
-
Lift the shoulders (traps)
-
Arms slightly bent (on Frontal-Plane)
-
Squat (based on mobility), keeping the torson on the Frontal-Plane.
-
Jump & simultaneously flex at the upper torso, (without piking at the hip; by keeping the butt muscles in tension)
Full movement + Jump (4)
You will need to "flex" at the shoulder, which will also require some general extention of the back, to even begin.
-
Optional challenge, try moving the arm while keeping them on the frontal plane
Front Tuck
Handstand Isolations
Balance mid-RO or CW
-
Align shoulders.
-
Abduct, to the point before the hip is forced to APT.
-
Maintain PPT, balance.
Transition mid-RO or CW
-
Align shoulders.
-
Abduct, to the point before the hip is forced to APT.
-
Twist to one side then the other, making sure the face follows and head stays neutral.
General Isolations