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Start - Dec 29th
End -  Jan 26th

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Daily goals:
Watch any movement videos and try to identify changes in "moment of Inertia" through shape change

Long-Term Goals:
Better understanding of a "Conical Pendulum" & "Angular momentum" & their roles in Acrobatic movement

 

Use code: "BABYBIRD"

Recently Topics of interest

Current HomeWork
(to complete at your own pace)

Spacial Awareness

  1. INTRO isolations. GoogleGocs Overview

  2. Watch movements/skills: IF unsure, Film/Submit & with attached screen shots of your Doodled outlines.

    • Identify moments where changes in a body-shape either decrease or increase the person's Velocity (V).

    • Identify "Moments of Weightlessness" within Aerial Acrobatics (any kind).

  3. Physics of a Gyroscope:​

Gyroscopic procession:

"When torque leads to the movement of a gyroscope in response to its spin in space"

Torque

"Force that causes rotation"

Operational Defentitions
(For best Communication)

 

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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1/3
 

Abdominal Exercises (2)

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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1/2
 

Lower Body Isolations

Hip swings, horizontal (both sides)
Hip swings, horizontal (both sides)

while on your side, on a couch. retract the arm/back thats not touching the couch, then proceed to slightly spit the legs, maintaining tension in the "back" leg's butt muscle, as you switch between a PPT and APT. when done perfectly the upper body should remain isolated (in the same position in space).

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Single leg iso
Single leg iso

lift and point your leg at the camera/mirror. then try to twist your body (on the supporting leg) while maintaining the "front/lifted" leg isolated. (in this case pointing at the camera/mirror)

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Inverted leg iso
Inverted leg iso

TEST YOURSELF: While in a handstand, try to switch between these two shapes WITHOUT needing to add additional force onto the wall.

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Hip swings, horizontal (both sides)
Hip swings, horizontal (both sides)

while on your side, on a couch. retract the arm/back thats not touching the couch, then proceed to slightly spit the legs, maintaining tension in the "back" leg's butt muscle, as you switch between a PPT and APT. when done perfectly the upper body should remain isolated (in the same position in space).

press to zoom
1/5
 

Tension Exercises (2)

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.

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