Day1Session1HandBalancing

Inteachingyoumuststartbycreatingacommonlanguage:terminology
Phase1TerminologyFromtheteachersmouthtothestudentsears/mind
Phase2TerminologyFromthestudentsmindtohisher/hisbody(action)

Scapularmovement
Protractionscapsmoveawayfromspine
Retractionscapsmoveintowardspine
Elevationscapsmoveup
Depressionscapsmovedown
Upwardrotationbottomofscapsmoveawayfromspine,topofscapsmovetoward
spine
Downwardrotationbottomofscapsmovetowardspine,topofscapsmoveawayfrom
spine
Internalrotation(reallyarmmovement)
Externalrotation(reallyarmmovement)

Exercise
:Sitonfloorwithlegsoutstraight,armsstraightupoverhead,shouldersdepressed.
Elevatescapulasasonlymovementtotouchpartnershandspositionedjustabove.Eachtime
partnermoveshandsslightlyhigher

Exercise
(scappushups):Inwithplankwithfullscapularprotraction,holdfor3secondsthen
partnertouchesspinemovetofullretraction,thenbackup.10reps
Progression:Shiftforwardtotopsoftoes,feetstraight,shouldersinfrontoffeet

Uncouplingmovement
reversingcommonlypairedmovementpatternstoincrease
movementcapacity/options.Examples:
Upwardrotationandelevation/downwardrotationanddepressionpracticeinverting
movementstoupwardrotationanddepression/downwardrotationandelevation

Pelvicmovement
Anteriortiltfrontofpelvistipsdownwardglutesandabsareturnedoff
Posteriortiltfrontofpelvistipsbackwardsglutesandabsandengaged.(Coupleswith
feetturningout)
Chestmovement
Openchestcoupleswithprotractionandexternalrotation
Closedchestcoupleswithretractionandinternalrotation

Exercise
:Laydown,kneesbent,feettogether,armscrossed,posteriorpelvictilt(lowbackflat)
Partnerslideshandtobuttminimalposteriorpelvictilttoliftbuttoutoftheway
Partnerslideshandtolowbackminimalanteriorpelvictilttoliftlowbackoutoftheway

Partnerslideshandtoshouldersminimalshoulderelevation(likebeginningofasitup)tolift
shouldersoutoftheway
Partnerchoosesatrandomwhichpointstomovetowardsinglingvisiblywheres/heisgoing

Goalwithallpartnerexercisesistohavepartnersucceed80%ofthetime.Thisallowsthemto
workatapacethatisfunctionalandshowsresults.Donotmaketooeasybutnotseektotrick
orbeat,thisdoesnotallowforoptimalgrowthbutfocusesattentionoffrustration.

Handstand
Onenecessaryaspectofahandstandishavingyourcenterofmassoveryourpointof
contactwiththeground
Shouldbeasstraightaspossible,nothollow
Needstabilitytoremainrigidwithmassoversupport
Tospotachesttowallhandstand,squatdowninawidestance,cupunderpartners
shouldersandbraceastheywalkupandwhentheycomedown

Exercise
:Frontlinedrilllayonface,feettogether,armsout45degrees.Partnerrotatesyour
hipsintoaposteriortilt,bellybuttonshouldstayonthefloor.Practiceasteadyhold,partner
pokingtotestgluteandabcontraction60seconds.
Sameasabove,onlyarmsoverheadwithhandsandwristsslightlyelevatedoffthe
ground
SameasaboveonlyholdaPVCoverhead.Ifyoulosetiltorbodylinethreetimesmove
backintheprogression

Wristprep
lowdosagesasapartofyourwarmup

Firstknuckleraises
:Plankwithindexfingersparallel.Pressoffpalmsontoonlyfingers(whole
fingers,nottips),thumbsoffground
Stepsdown:onkneesonknees,buttonheelsleaningagainstwall

Finpushups
:Pushupsonwristswithfingerspointedback.Handsshouldbewideenoughthat
forearmsareverticalatbottom.
Samestepdownvariations

Dorsalpushups
:Pushupswitharmsinternallyrotated,ideallypinkyspointedback,atleast
inward.

Exampleofhandbalancingsession:
A. Generalmobilitywork
B. Specificjointprep(shoulders/wrists)13sets
C. Bodylinework(frontlinedrill60sec/rest60sec35sets)
D. Chesttowallhandstands3060sec11worktorestratio(
makesuretousethesame
variationasthebodylinedrill)

E. Extrawristprep3sets(candoacircuitof3exercises,10reps,3circuits)

Day1Sessions2

Stickdrills

Typesofgrip
Pronated
Suppentated
Eagle(extremesuppenated)

Exercises
:
Thefollowingareexamplesofkinetickoans
Holdstickathips,pike,holdstickwithhipsandlethandshang.Restand
Variation:samebutaddsquatafterpike
Holdwithdoublesupinatedgrip,slidetooneside,twisttoeagleandback(rotatingbodyinto
opensidemakesiteasier)
Samethingateyelevel,overhead,behindtheback(flexingatthepelvismakesit
easier),samebetweenlegs
Holdwithoneeagle,onesupinatedgrip,slidetowardsupinated,thenrotatetoeagle
Samethingoverhead,betweenlegs,infrontkeepingparallel,behindback
Gripstickwithfingertips,stepoveronefootatatimethenbackwithouttouching
HopeoverandbackJumpoverandbackJumpoverandbackoffrebound
Sitwithfeetoffoftheground,holdstickandmovefromtouchinghipstobuttwithouttouching
yourfeet
Progressionsamewithstraightlegsstraightfeet

Stickonfloor,rotate360degreeswhilekeepingstickplantedandbodyonsameside(twist
stickaround,thenlowerstickanduntwistarm)
Sameinreversedirection
Samewithtwosticks(startsthesamebutoncearmsaretangled,stepoutonhigharm
side.Trysameinreversedirection.

Layonbackwithlegsup,stickbalancingonfeetendlayingonstomach,kneesbentwithstick
stillonfeetdontuseyourarms
(
twoanswers:twisttoonesidebackwardroll)

Activationgame:partnerdropsstickatdifferentangles,catchasclosetothegroundand
quietlyaspossible
Trycatchinginsquats
Trycatchinginpike
Partnercallswhichhandyoucatchwith

Hanging
Anythingwithananchorpointandstraightarm
Scapulaandgriptendtobringweaklinksinpullingmovements
Ifyoucantmaintainaparticularhangforatleast30secondsuseasupport
LookatDr.Kirschbookonhangingforsurgicalrehab(t
hisbook?
)

Typesofhang
(shouldbetotallyrelaxedexceptforgrip)
1. Dead/passivestartwithpronatedgrip,elevateupwardlyrotatedscapulas
2. Activestartwithdepressedscapula
Practicemovingfrompassivetoactive,hold3seconds,deadhang1secondx10reps
3. Archnipplestothesky,archandretractscapulas,externallyrotatearms
4. GermanStartonlowhangingringsandrotatearmsintopositionthensquataslowas
possibletosimulatefullrange.Activelyprotractscapulas
5. Onearm
6. Levers
7. Meathook
8. Others

Dynamichanghasmovement
Fronttobackkippingismostcommon
Sidetosideissaferandshouldbetaughtfirst.Onceswingisstrong,practicelettinggo
onflexedside.Thenpracticechanginggrip(supinatedtopronatedthenback)

Endofdayworkout
3sNFT(3setsnotfortime):
Activehangvariationx5(arch3sec,release)
Stomachtowallhandstandwalkupx3(bodylinevariation)
Germanhangvariation(ringsx10sec)
Scappushups(fullx10)

Day2Session1

Finiteisolation

Neck
Holdupindexfingersaboutoneinchfromeithersideofchin,practiceglidingneckside
tosideuntiltouchingfingers.Noturningorrotating,glidejusttheheadwithorientation
stayingconstant
Samethingbutforwardandbacksothatfingersdisappearfromperipheralvision
Circles
Sternum
Holdarmsstraightouttosides,practiceglidingsternumsidetoside.Noturningor
rotatingchestorhips,glidejustchestkeepingarmandhiporientationconstant
Simpleseemingmovementsbuthardtodo,presentanewneuralpattern.Onceyouareableto
dooneeasily,findanewchallenge

Exercises
:
Partnerchopstoneckslowly,glideaway,thenbackandaround
Shoulderbladesdepressed,chopunderear,dropheadtoshoulderthendownandaround.
Thinkaboutheadmovingforwardanddownnotjustdown
Armsstraightouttosides,partnerchopstoribs,glideawaythenbackandaround
Armsstraightouttosides,partnerchoptoribs,flexsternumtoside,thenrotateforwardand
downandaround
Armsstraightouttosides,partnerchoptoribs,flexsternumtoside,thenrotatebackwardand
downandaround(ifneededcanflexhips,tiltheadback,raiseheelstomakeeasier)
Partnersquatsandchopstowaist,glidepelvistosidethenhingeandcirclebackwardand
around(ifneededcanbendkneesorraiseheelstomakeeasier)
Partnersquatsandchopstoknees,rotateeachkneeinward,backandaroundasneeded

Combinedifferentheightsatrandomwithotherrandomchops.
Combineatrandombutincludestepping
Combineatrandom,responderavoidsasmuchasneededthenstaysstilluntilnextchop
Personchoppingclosestheireyes
Everythingwithouthavingtoremaininspot(??)
Trytomaintainconsistentspeed

Zenarchergame
Participantswalkaroundtheroommakingeyecontactwitheveryonetheypass.Whenthe
moderatorsaysstartonepersonbeginsasanattackertheotherdefender.Dontobother
talking,someonewillnaturallyassumetheroleandstartattackingbyslowlyingressingwithall
bodypartsinallmannerofmovement.Thedefendedflowswiththem,movingallwayspossible
toavoidwhilestayingclose.Oncuechangerolesorcontinuewalkinguntilyoustartagain.

Canbedonewithvariationssuchasdefendermaintainspointofcontactwithawall
Exampleofaneternalgame.Ithastherighttoolstobeplayedforeverlikesoccer,
wrestling,etc.

Day2Session2

Humanmovement101
Withthespineweorganizethebodyinspace:needsmobility
Withthehandswemanipulate:needscomplexityofrange,abilitytocontrolloads
Withthelegswecreatelocomotion:needsstrengthandpower

Mobilitytrumpsstability
Scapulascreatecomplexity,hipscreateintensity

Closedkineticchain:Centerofbodymassmovestowardtheperipheral
Openkineticchain:Peripheralmovestowardthecenterofbodymass

Whygymnasticsispreferredforupperbodytraining
Morecomplexity
Complexitycreatestransferabilityofstrengthtootherapplications
Weighttrainingistoospecificinitsrangeofmotion/expressionofstrength
Straightarm,bentarm,push,pullallatmanyanglesifyoumovetoanewdisciplineyou
probablyhavesomethingthatworksforit
Certainamountsofriskallowsforgreateractivationneedtofindthesweetspotwhere
thereistherightratio
Developsproprioceptionandalotofotherattributesbeyondstrength
Developsgripstrength
Thosewhoworkwithclosedkineticchainsfarebetterwithanopenkineticchainthanthe
inverse
Multiplanarmovement
Developsstability
Ringsaresweetspotofinstabilitythatstillallowsloadability
Ringscantransitionbetweenpushandpull
Movesfromisolationtointegrationtoimprovisation
Improvisationistheheartofthehumancondition:expression

Muscleupgroup
Needtodevelopfalsegripusedasasupportmechanismduringthetransitionfrompulltopush

Grip
Startbygrippingatthetopofthering
Rotateuntilgripisunderthestrap
Closeelbowsintowardoneanothertolockthegrip
Starthighwithbentelbowsandfeetongroundfor15secondhold.
Progresstofullhangwitheaglegrip
Withgripthinkaboutactivelysuppenating

Support(atthetopofthemuscleup/finish)
Mostimportantthingsarescapulardepressionandfullelbowlockout
Ringsturnedout3045degreesincreasesinstability(2ndstepinprogression)
Releasecontactwithstrapsbymovingringsoutfrombody(3rdstepinprogression)
Try3setsof15secondshang,rest,then15seconds

Fromhangpracticepullingringstochest.Beinactivearch
Fromsupportdipuntilforearmtouchesbiceps
Toreduceinstabilityhavepartnertouchyourwristswithher/hisfingers
Bottomofdip:elbowsup,forearmandbicepstouching,thumbstouchingbody

Frombottomofdip,keepthumbstouchingbodyandtracebodyline(aroundedgeofchest)until
infalsegriphang.Holdforoneminutex2sets.

Bentarmstrengthworkoutexamples
1) Forbeginners
AMRAP30min(
asmanyrepsaspossible)
restaslittleasneeded
a) 1030secondseccentricdip+1030secondseccentricchin
b) 90secondsexternalrotationworkx3sets
2) Intermediate,workingtowardmuscleup
AMRAP30min
a) 2repsfalsegrippullup+5secondspauseonsecondrep
b) 2dips:3secondeccentric,nopauseatbottom,fastaspossibleconcentric,1
secondpause
c) Muscleuptransitions60seconds,6090secondsrestx3sets
3) Workingtogetmultiplemuscleups
AMRAP2030min
a) 1muscleup+2secondpauseRTO(ringsturnedout)supportandcontrolled
eccentric
4) AdvancedrIngroutine,35sets:
a) 24muscleups
b) Lsit5seconds

c)
d)
e)
f)
g)

Shoulderstand5seconds,lowertosupport
24forwardrolls
Rollback,inversionhang
Backlever5seconds,pulltofrontlever24reps
35minutesrest

Sample8dayprogram
1. Bentarmstrength
2. Straightarmstrength
3. Legsandhandstands
4. Rest
x2

Day2Session3(afternoon)

Squatexercises:
Pushonekneeout
Pumpthekneeout
Headorelbowtofloor(usefingers/fiststomakeashelftotouchsosomethingtouches
floor)
Raiseoneheel,presskneeforwardtostretchbigtoe
Samebuttheninternallyrotatekneetotouchoppositeshin
Rotatekneeintowardgroundwithoutliftingheel10secondholdfor10reps

Locomotion
Handsandfeetlowbuttcrawl(kneesoffground)
Raisecontralateralhandandfoot,hold3secondsbeforereplacing
Same,hold1second
Placeoutsidepalmboneandrollontofingersandballoffoot
DowithPVCbalancedonhips,dontdrop
Sidesquat,extendonefootouttoside,touchtoethenplantfoot,shiftweightacross,
stepintosquat.Repeat.
Sidesquat,planthandsinfront,pressinto,slidefeetacrossfloorkeepingincontact,
thenslidehands
Sidesquat,planthandsinfront,moverearhandacrossthenplaceother,rearleg
passesinfrontoffrontleg,thenfrontlegmovestoreturntosquat
Sidesquat,planthandsinfront,helicoptertorotateshouldersandhipsindirectionof
movement,pressintohandsandglidefeetacross,backtosquat(applicationofpress
up)
Dragonsquatsteprearlegbehindfrontindirectionofmovement,plantballoffoot,stay
low.Twistallthewayaround,stayinglowthenstepouttosidebacktosquat
CrabwalkSidesquat,straightenfrontlegoutindirectionofmovementstayinglow,
stepbackleguptomeetinsquat
Sidesquat,straightenfrontlegoutindirectionofmovementstayinglow,stepbehindinto
adragonsquat,untwist,stepouttosquat
Wipeyourass,lookatit,checkyourfootthatyoudidntstepinit,reachfarfartothe
garbagecan,replacehandwithfootFromaplanksteponefootupbyyourhand,with
thatsidehandmakeamotionlikewipingyourass,thenbringthearmuphighoveryour
head,lookatit,raiseyouroppositefootandarchacrosstolookatit,placethefirsthand
onthefloorfarinfrontofyou,thentheraisedfootplacesdownwherethehandonthat
sideisandrepeatonoppositeside.
Samethingbutbringyoureartothegroundattheend