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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

  1. Stretch shoulders/lats/chest

  2. Proprioception in straddle, 1 x Daily ​​

  3. Bridge push ups 10

  4. Elevated bridges 15

  5. Alternate between:

  6. Core: Alternate between:

Splits routine, atleast every 2 days.

Current HomeWork
(to complete at your own pace)

Film & Submit

("corresponding section")

  1. Film all 4 front tuck exercises.​

  2. Fill Abduction VS Adduction (Abs)

  3. 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

Overhead mobility (1 of 7)
Overhead mobility (1 of 7)

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Shoulder flexion (2 of 7)
Shoulder flexion (2 of 7)

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Tuck shoulder break/correction
Tuck shoulder break/correction

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.

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Overhead mobility (1 of 7)
Overhead mobility (1 of 7)

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Hamstrings

 
 
 

Abdominal Exercises

Back/Upper Chest (3)

Full bridge push-up (floor)
Full bridge push-up (floor)

full shoulder extension & quads (if possible).

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Elevated Bridge
Elevated Bridge

full shoulder extension & quads (if possible).

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Elevated pushup
Elevated pushup

Using the diagram, to complete elevated pushups. ⚠️ when lowering, engage the lats.

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Full bridge push-up (floor)
Full bridge push-up (floor)

full shoulder extension & quads (if possible).

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Hamstring eccentric
Hamstring eccentric

Retain back tension (lats included), close to locked knees, breathe in & out.. lowering on each exhale.

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Kettlebell lower & lift on each leg
Kettlebell lower & lift on each leg

Hold kettlebell, or other moderately heavy weight Keep APT Slowly breathe, using each exhale to relax the hamstrings, (antagonist muscles in this situation)

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Hamstring eccentric
Hamstring eccentric

Retain back tension (lats included), close to locked knees, breathe in & out.. lowering on each exhale.

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ab exercise, with ab & ad duction
ab exercise, with ab & ad duction

Flat on the ground, Abduct & Adduct the legs while maintaining a PPT

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PPT advanced
PPT advanced

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.

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ab exercise, with ab & ad duction
ab exercise, with ab & ad duction

Flat on the ground, Abduct & Adduct the legs while maintaining a PPT

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Splits

Hamstrings (1 of 11)
Hamstrings (1 of 11)

Anterior Pelvic tilt, as you keep the torso upright.

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quad extension for the hamstring (1 of 11)
quad extension for the hamstring (1 of 11)

back position as if lifting weight, hold the leg up.. totally relaxed, then tense the quad to max, hold then relax.

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TEST (dynamic flexibility)
TEST (dynamic flexibility)

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⚠️

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Hamstrings (1 of 11)
Hamstrings (1 of 11)

Anterior Pelvic tilt, as you keep the torso upright.

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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

Image 3.GIF

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

front layout .GIF

Neutral

Maintaining body line while inverting back and forth.

ONLY thing that should move is the arms.

advanced front layout.GIF

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.

BAck tension.GIF

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

 
upper body flexion.GIF

Just Torso (1)

  1. Lift the shoulders (traps)

  2. Arms slightly bent (on Frontal-Plane)

  3. Flex at the upper torso, (don.'t break body line anywhere else)

Front tuck take off (no jump).GIF

Torso & Legs (2)

  1. Lift the shoulders (traps)

  2. Arms slightly bent (on Frontal-Plane)

  3. Squat (based on mobility), keeping the torson on the Frontal-Plane.

  4. Stand up (keep flat feet)

  5. Flex at the upper torso, (don.'t break body line anywhere else)

Front Tuck take off, slowmotion.GIF

Full Movement no Jump (3)

  1. Lift the shoulders (traps)

  2. Arms slightly bent (on Frontal-Plane)

  3. Squat (based on mobility), keeping the torson on the Frontal-Plane.

  4. Jump & simultaneously flex at the upper torso, (without piking at the hip; by keeping the butt muscles in tension)

Front tuck take off with jump.GIF

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

  1. Align shoulders.

  2. Abduct, to the point before the hip is forced to APT.

  3. Maintain PPT, balance.

Image 12.GIF

Transition mid-RO or CW

  1. Align shoulders.

  2. Abduct, to the point before the hip is forced to APT.

  3. Twist to one side then the other, making sure the face follows and head stays neutral.

General Isolations

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