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least it has worked well for me.

Just 5 minutes a day can and powerful forces; the key to a strong and resilient body.8 first thing we start doing when we start learning how to anatomy chart of muscles and notice how the muscles and ground.42 The leg muscles are indeed part of the core, and olling is simply the act of lying on the floor and !nce again the h i p s will struggle to close d u r i n g the e"tension, do not allow #f something is important, you should do it e$eryday.%4 &ifficulty rating' large returns in your coordination, among many other first thing we start doing when we start learning how to the knees are no longer allowed to p r o $ i d e additional support. !nce again m o s t other con$entional a b d o m i n a l e"ercise s e e m like child(s play. )erforming midline crossing mo$ements, also known as the grip that y o u prefer. #f y o u find that a flat h a n d s u p p o r t on the floor is too !nce y o u can hold the *ow +traight *eg * comfortably, it is time to progress positions that m o s t people are e"posed to. #t is a little bit e"otic a n d forces T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 do we reconcile these ideas5 6e e"amine the principles 666.123/4+T#.7!&#-+..!3 now who cannot crawl well. !thers of you may find that you so the eyes are in place to see the world. ,eads up8 The way diligently will i n d e e d succeed in de$eloping a m a n n a . #t bears re9mentioning howe$er, that a correct tuck planche is e"ecuted w i t h efficiently. 4 n d m o r e importantly, this p a l m s d o w n grip also helps to p r e p a r e ground.42 The leg muscles are indeed part of the core, and weight. 6ith the future tuck planche, the ma:ority of the stress will go by themsel$es. 6e do h o w e $ e r focus strongly on front le$ers. 4llan is ;uite 2< beginning w h e n necessary a n d should be discontinued as soon as possible. 4 in a list of fundamental static strength positions. , o w e $ e r it m u s t be n o t e d of the h a n d s will cause most athletes to fail at this $ersion. the right hemisphere, or the gestalt side, and the left #n addition, y o u will also n o w be w o r k i n g on correctly t u r n i n g out the rings series, to k e e p the back as flat as possible at all times. =eeping the back flat + t r a d d l e * 9 o n e h a n d center +traddle * 9 )7 capable of anything to bodies capable of being paper 4gain, going barefoot may be the way to go if you>re trying will absolutely crush the core a n d lower back of the beginning gymnastics try to keep your eyes up. The crawling mo$ement should be #n a n d torso. This is howe$er, a $ery difficult position for beginners a n d y o u will ?6e are simply trying to outsmart what we were designed to to work together. 6ith crawling, they are both working keep crawling around as adults8 forward strongly. 4lso stri$e to k e e p the t h u m b s t u r n e d out d u r i n g the athlete to transition into a n d out of the back le$er from other positions m o r e designed to do. #f all you want to do is :ust be a good parent, regular part of your life. +ince we were :ust discussing strength training, 6e thought the a p p r o p r i a t e h i p strength necessary to perform it on the floor.

4 ca$eat is re;uired here; training the s u p p o r t static strength positions can that this is a n o t a ring planche a n d that w i t h the p r o p e r progressions a n d a refle"i$ely strong center, your body will not be strong, and 0ollowing are the basic static strength positions in m e n ( s gymnastics. achie$e this position, think of pulling y o u r s h o u l d e r s back a w a y from y o u r de$elop rotary trunk stability. #t prepares us for gait; .onstantly using your accessory muscles to breathe has a )lace yourself, so that y o u are standing or sitting in a straddle w i t h your eat anything all day +unday, then go to bed. !n 3onday, 0ree Time' +ame as abo$e 27@ &ips' 5 sets of <AB<5 reps &ifficulty rating' There are se$eral options for entering a straddle back le$er. )robably the friend which is much more $aluable to me than any physical straight o$er head. Csing your right leg, reach across your great assistance to you. This practice h o w e $ e r should only be u s e d in the a n d feet stay le$el w i t h one another. C n d e r no circumstances allow the feet to The strength that this position )lanche 9 frog stand pro:ectsDpro:ectEideasD3atl+ciEpA2<.shtml floor at all times. 4t this time, raising the knees m a y only be d o n e w i t h an legs farther behind, y o u will also h a $ e to lean a little farther forward to 7C#*&#/1 T,- 123/4+T#. 7!&2 %F 666.123/4+T#.7!&#-+..!3 3anna 9 high The following progressions m a y be performed on the Gtreme ings, a single a n d the only w a y to de$elop it is to progress t h r o u g h $arious straight9arm ecoming proficient at front le$ers will h a $ e a strong carryo$er effect to 6ith this $ariation it is perfectly fine to continue to allow y o u r legs to h a n g your sense of self, your reality, your balance, your posture, of the C+ Jr. /ational Team <F there are only a few w h o can do the m a n n a correctly. learn how to do them from an incline position or from your often m e a s u r e d in m o n t h s , not weeks. &on(t get too caught up in minutiae or 7ack *e$er 9 flat tuck 666.123/4+T#.7!&#-+..!3 22 / o w from the straddle sit on the floor, place y o u r h a n d s b e h i n d y o u r legs straight. 7ending the elbows greatly lessens the intensity of these e"ercises your accessory muscles. 3uscles re;uire energy to contract. 7egin from a straddle sit on the floor. )artially roll b a c k w a r d t h e n ;uickly roll hemispheres of your brain with the coordinated mo$ement. Huality w o r k on the $arious progressions is essential for being able to 24@ +;uats' athletes5 order to preser$e balance. This of course causes the h i p fle"ors a n d rectus The Iestibular +ystem master it on your hands and knees, and then in the +piderB The reason m o s t people fail to de$elop a m a n n a is d u e to a flawed key to becoming bulletproof. #t is the key to life. The ne"t

#t is essential on this m o $ e m e n t as w i t h all of the progressions in the m a n n a +traightening the angle of the knees, while continuing to m a i n t a i n the flat fa$orite@ a n d others w i t h the h a n d s completely flat. Just e"periment a n d find <J )lanche 9 straddle 666.123/4+T#.7!&#-+..!3 7C#*&#/1 T,- 123/4+T#. 7!&2 s u b s e ; u e n t strength gains. 2F h a n d s directly b e h i n d y o u r glutes. are still straight a n d le$el a n d the a r m s are locked, h o w e $ e r n o w the back is elbows. the straddle *. *ower to the g r o u n d , switch h a n d s a n d repeat. ineffecti$e a n d will result in a great deal of w a s t e d time a n d effort. To 4s great as crawling is, we ha$e found that some clients :ust shoulder eat :unk all the time. 2ou must take responsibility for what DD p r o g r a m s a r o u n d the country the m a n n a is a relati$ely rare skill a n d the position, stri$ing to lift y o u r h i p s to shoulder high. 6ith consistent ;uickly. e"cellence w i t h this position. 4chie$ing the horiKontal *9sit for substantial horiKontal legs. frustrating for adults. There are some of you reading this right or your inner sense of self and all your senses, is intimately ) l a n c h e 9 a d $ a n c e d frog s t a n d allowing for faster communication between the hemispheres e$entually build up to this skill; for a m a n n a there are no shortcuts. 2ou m u s t ) r o g r a m &esign section. a regular *9sit 9 )7 l o w positions are pro$ided. function or the :oints to mo$e. This distorts the propriocepti$e directly to the shoulder girdle. 0or m a n y non9gymnasts, the : u m p in intensity .enter yourself on a set of parallel bars L)7@, parallets or p u s h u p bars. #f y o u r do we reconcile these ideas5 6e e"amine the principles a n d to the side. 3 a k e sure to continue to lean forward strongly w h e n h a n d outside of y o u r leg :ust in front of the hips. ) u s h up a n d a t t e m p t to h o l d legs, continue to focus on pressing the hips forward; this is essential. &o n o t found static strength training to be in$aluable in building the ligament a n d would not want to do. 4d:ust, change, and tinker with them .,4)T- 0!C forward the s h o u l d e r s m u s t press in order to compensate for the change in 6hen in life do we mo$e the body without allowing the neck !nce y o u feel comfortable w i t h the tuck planche, y o u can increase the The n o r m a l performance criteria that y o u de$eloped on the )7s for y o u r *9sit increase b o t h at the same w o r k o u t . 7- ) -)4 -& 9 :ust a small m o $ e m e n t 666.123/4+T#.7!&#-+..!3 to h a $ e a great deal of difficulty initially w i t h lifting into the horiKontal 666.123/4+T#.7!&#-+..!3 6hile it will greatly reduce the intensity of this m o $ e m e n t , it will also greatly your head5

Technically this is not a p u r e static strength element, b u t rather an e m b e d d e d &ifficulty rating' yourself up w i t h only y o u r h a n d s on the floor a n d y o u r knees on y o u r elbows opposite knee, you simply touch your opposite hand or p r i m a r y difference b e t w e e n the tuck a n d flat tuck planche is the position of Cn;uestionably s o m e of my athletes are incredibly talented, the h a n d s a n d wrists, especially while m a i n t a i n i n g straight legs. Therefore we h a n d s a n d also u n t o y o u r knees b y leaning t h e m o n y o u r elbows. Csing your the bars is simply too low. e$erse lunge <5 steps per leg, do <A pushups, then years of consistent practice will be re;uired to de$elop the m a n n a . , o w e $ e r , air, and you are not using as much energy by breathing with would not want to do. 4d:ust, change, and tinker with them +traddle * 9 partial roll &ifficulty rating' regular part of your life. continue m a k i n g progress t h r o u g h the planche progression. 1ray .ook and *ee 7urton, +ecrets of )rimiti$e )atterns, be ;uite ta"ing on the wrists; especially w i t h o u t an a d e ; u a t e de$elopmental .arla ,annaford, +mart 3o$es L+alt *ake .ity' 1reat before again continuing the d a y ( s w o r k o u t . The first midline crossing mo$ement we would like to de$elop rotary trunk stability. #t prepares us for gait; &ifficulty rating' integrated. regarding where your head should be while you are training &ifficulty rating' m o m e n t u m . 0or additional information on utiliKing the e"cellent techni;ue of 7e sure to w o r k in a clear area, w h e r e y o u ha$e r o o m to roll b a c k w a r d if marching backwards, try them super slow, try them while work9load on the lower back a n d shoulder girdle, h o w e $ e r it is still d y n a m i c strength e"ercises, as outlined in The & y n a m i c )hysi;ue. , o w e $ e r to allow y o u r back to cur$e as y o u learn a n d b u i l d strength in the m o $ e m e n t . for n e w trainees. foundation. The wrists will conse;uently re;uire special physical p r e p a r a t i o n allow y o u to start w i t h y o u feet m u c h lower a n d m a k e the e"ercise m o r e % reps at JAM yet allows y o u to continue building h i p a n d leg e"tension strength. m u c h m o r e rapidly. +kip a mile. 0or the beginner, this e"ercise will n e e d to be d o n e on the )7s, h i g h parallets, JAM of your de$elopmental m a n n a time in. 3ost people will fail in the d e $ e l o p m e n t of a m a n n a simply because they w e r e too impatient to s p e n d the anatomy chart of muscles and notice how the muscles and you like. #f you are really deBconditioned, start out gradually. system. #n other words, we are not stimulating the brain, the strength@. # cranked o u t ten repetitions w i t h o u t e$er h a $ i n g d o n e the e"ercise The h i g h straddle * is e"ceptionally difficult a n d $ery few athletes &I&, The +ecrets of )rimiti$e )atterns. w i t h patience a n d a lot of sweat, m a n y of the people w h o follow my p r o g r a m importantly, a solid w o r k ethic. 4s for the grip, this is a personal choice, h o w e $ e r # r e c o m m e n d p a l m s d o w n

like &r. *eroy )erry, the first chiropractor e$er to ser$e as an g r o u n d as y o u r h i p s m o $ e forward. synthesiKing new tissue and growing at an incredible rate. pre$iously, the wrist specific p r e p a r a t i o n series that # use w i t h my athletes is 0ront *e$er 9 tuck 7ack *e$er uncomfortable for y o u r wrists, these progressions can also be performed on mobility through mo$ement Lsome $ery particular straightforward. #t does h o w e $ e r re;uire great dedication; for m o s t people <92 NflatN back. This position will cause all of the muscle fibers in your back to fire rectus femoris Lthe muscle in the u p p e r m i d d l e of y o u r ;uadriceps@. #f the do this correctly, your belly will push against the floor and 6ith the 1ymnastics 7odies )rogram, all increases in m a " i m a l a n d d y n a m i c he straddle * is a graceful a n d elegant m o $ e m e n t . #t is an e"cellent &ifficulty rating' people, that is play. emember, these are :ust e"amples8 y o u r h i p fle"ors, h o w e $ e r the w i d e r a n d m o r e stable your legs are, the easier ,ow to .rossB.rawl training. lowering from a h a n d s t a n d . 4s y o u continue leaning forward y o u will patience, this position is attainable by a reasonably fit, h a r d w o r k i n g athlete. y o u r static hold. 4s y o u r strength impro$es, gradually attempt to perform will probably find that y o u cannot h o l d y o u r legs as h i g h as y o u did in the both directions. #f a client has a hard time rolling, we know T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 a c c o m p a n y i n g lift of the hips. .onstantly stri$e to p u s h the h i p s further a n d toes. 4 r r a n g e yourself so that y o u r knees are resting against y o u r bent re;uisite a m o u n t of time de$eloping the , 3 + , . .rossBcrawls are nothing new. 2ou>$e probably e$en done t h e n subse;uently fail to build up the e"tension strength necessary to succeed T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 the floor as well as on the bars. 6 o r k h a r d a n d perse$ere in the p u r s u i t of and we will weaken our core. -$erything together makes the performance guidelines for the p r e $ i o u s planche $ariations continue to apply Trueprotein.com@ mi"ed in throughout the day. # like to mi" #t is composed of highly sensiti$e organs called the utricle, m u c h harder. &ifficulty rating' The )rogressions )lanche 9 half the a t t e m p t at the OA9second *9sit crushed him. + t r a d d l e * 9 )7 l o w letters in the alphabet. 7ut, for now, and because it works like &r. *eroy )erry, the first chiropractor e$er to ser$e as an 666.123/4+T#.7!&#-+..!3 +traddle *s, as well as * sits, are also easily integrated in the training of other /otice that this is the only static position in our planche progressions w i t h h a n d s while a t the same time pressing y o u r h a n d s d o w n t o w a r d s y o u r hips. allow us to be comfortable so we don>t ha$e to mo$e. Things is n o w in sight. 4s w i t h the other planche $ariations, while learning the the hips shoulder high. & e p e n d i n g on y o u r initial strength le$els, it m a y take

stated 9 p u s h i n g the hips forward in front of the h a n d s , not on lifting the legs. +traddle * life to its fullest, you need to be healthy. 0ront *e$er before. 7C#*&#/1 T,- 123/4+T#. 7!&2 master it on your hands and knees, and then in the +piderB &ifficulty rating' i$er 7ooks, 2AA5@, p. 48. the back le$er. parallets, on p u s h u p bars or e $ e n on a set of kettlebells. y o u get stronger in the straddle planche, y o u should increase the difficulty by skin, :oints and muscles, your mo$ement map will be clearer. &an John, /e$er *et 1o L+anta .ruK' !n Target forward will result in a total lack of progress on this skill )atience a n d perse$erance are p o t e n t tools. )rogress on the planche is most 7alance is also a key to this e"ercise. 4s y o u first begin to learn h o w to lean ele$ated. 0rom the straddle back le$er, b e n d the knees while simultaneously bringing bring y o u r legs together until y o u h a $ e reached a horiKontal m a n n a position. #n appearance, the m a n n a resembles an in$erted *9 sit. To e"ecute a m a n n a ca$e in. / o w while maintaining this Nflat b a c k e d N position, attempt to p u s h ?craKyP and mi" it up a bit if you like8 ,a$ing said all of initial training, it will. & y n a m i c strength is an essential c o m p o n e n t in the emember, your palms and feet are tied to your core m a n n a is forward e"tension of the h i p s in front of the h a n d s ; or m o r e simply simultaneously lifting the shoulders a n d p u s h i n g b a c k w a r d w i t h the h a n d s . this out8 eat anything all day +unday, then go to bed. !n 3onday, h i p s forward off the wrists. 6 h e n d o n e correctly, y o u r legs will lift off the #t is i m p o r t a n t to emphasiKe keeping the a r m s completely straight d u r i n g the &ifficulty rating' alone. &o not use y o u r knees on y o u r elbows for assistance. , o l d i n g the here; lean forward strongly, k e e p the elbows locked w i t h the hips a n d back great deal of stability within the h i p :oint. h o w e $ e r the elbows h a $ e progressed from a bent to a straight9arm position. h o w e $ e r m o s t are simply persistent w i t h a$erage talent and, m o s t try to e"tend y o u r h i p s back b e h i n d y o u until y o u r back is flat. w i t h the shoulders. 4s w i t h the front le$er, m a k e sure that the elbows are the bottle rolls off, you are not keeping a long spine. This is a 7 The back le$er is also a necessary stepping9stone t o w a r d building the straight forces cross through our center from left to right, right to left, of play and you should be on your way to becoming performance e"ercise kinesiology and founder of the .,-= as y o u can. 4llan is now <% years old and a 5 year $eteran member also be u n d e r s t o o d that the $ast ma:ority of athletes fail in establishing an effecti$e m e t h o d of b u i l d i n g m a n n a s . The best w a y that # h a $ e found o$er the failure, y o u will be able to r e m a i n straight Q flat b u t unable to keep y o u r feet inner unit and an outer unit. ,owe$er you $iew the core, it is #t is a gra$e error to allow the legs to rest on the arms d u r i n g this element.

ner$es, your mo$ement map will get fuKKy. o p e n hips. 2our strength will continue to i m p r o $ e w i t h consistent practice. the bottle rolls off, you are not keeping a long spine. This is a that y o u r weight will n o w be b o r n e solely by y o u r a r m s a n d shoulder girdle; y o u will unable to m a i n t a i n a flat back Lstraight body@ position resulting in 0undamental +tatic )ositions T The m a i n difference b e t w e e n an a d $ a n c e d frog stand a n d the tuck planche is still bent, so be diligent a n d keep t h e m straight. allow us to be comfortable so we don>t ha$e to mo$e. Things strength necessary for the I9sit, w h i c h is essentially a leg lift on the h a n d s a n d conditioned, increase your time andDor your le$el of acti$ity. probably n e e d to build up to it gradually. 4t first, simply lift y o u r h i p s as h i g h the h a n d s . &o this while continuing to maintain the flat back w i t h chest out, optimal s u r p l u s of basic strength a n d p r e m a t u r e l y focus on d y n a m i c strength front le$er will be. &o n o t try to lift your legs at the e"pense of pressing the h i p s forward; this lift higher t h a n horiKontal. The higher the legs a n d h i p s lift, the farther This $ariation re;uires $astly less fle"ibility t h a n b o t h h a n d s in the center a n d 4n e"tremely stable m a n n a is a m a n d a t o r y r e ; u i r e m e n t for e$en attempting some crawl backwards, some don>t crawl at all, though they :ust by learning how to use your own body. $ery i m p o r t a n t to keep the elbows straight, as b e n d i n g the elbows will greatly Cnfortunately p u s h u p b a r s will not w o r k for most beginners, as the height of y o u r legs out from y o u r chest. 4s w i t h the planche, the w i d e r your legs are i$er 7ooks, 2AA5@, p. <%<. by leaning b a c k w a r d s while a t t e m p t i n g to lift the legs. 4ctually the m a i n $ertical straddled I. &o not gi$e in to the t e m p t a t i o n to focus on lifting the 0rom 3ike' performance e"ercise kinesiology and founder of the .,-= *9sit. c o m m o n mistake by beginners is to s;ueeKe one lat h a r d e r t h a n the other &ifficulty rating' length of your static h o l d or the e"tension of your position. &o n o t try to 1ymnastic 7odies $olume, The & y n a m i c )hysi;ue. , o w e $ e r , to ensure the elbow to your knee while standing, try doing them while you decrease the le$erage of the m o $ e m e n t , subse;uently greatly increasing the e"cellent intermediate step. skin, :oints and muscles, your mo$ement map will be clearer. parallel position. That is fine, simply w o r k w i t h y o u r knees at the height that tied together in some way. 2ou want to get a strong core5 $ariations. on the floor, parallets or parallel bars. belie$e we can press ?resetP with certain mo$ements to 7C#*&#/1 T,- 123/4+T#. 7!&2 24 #dem. rather t h a n p a l m s u p ; unless there is an in:ury that n e e d s to be t a k e n into 0 r o m the flat tuck front le$er position, begin to carefully a n d slowly e"tend friend which is much more $aluable to me than any physical , o w e $ e r for those p l a n n i n g to progress to the straight planche in the future, as g r o u n d directly in front of y o u r feet. 7y directly, # m e a n right ne"t to y o u r

by getting on your hands and knees, keeping a long spine de$elops is transferable to a w i d e range of gymnastics skills. 0or the front le$er series m a k e sure to use a shoulder w i d t h o $ e r h a n d grip little and you will see what we mean. of play and you should be on your way to becoming key to becoming bulletproof. #t is the key to life. The ne"t h a $ e trained, only t w o w e r e able to e"ecute this element. !nce in fake crawling. #t is deliberate. 2our shoulders and hips ha$e 45R angle to be best. +ome swear by s u p p o r t on fingertips Lmy personal and we further lose our ability to be bulletproof8 reduce the $ery strength gains that y o u w e r e seeking in the first place. ner$es, your mo$ement map will get fuKKy. ;uite s o m e time to reach this le$el of de$elopment. +imply continue w o r k i n g There is a ton of great information out there when it comes to shoes, or minimalist shoes. They will allow your foot to on the straddle planche. 0inally8 4fter m o n t h s of h a r d consistent w o r k the e n d straddle *, n o w a t t e m p t to lift y o u r h i p s to shoulder high by pressing y o u r pro$ide stimulation to the de$eloping $estibular system. This begin in a full s;uat a n d place your h a n d s ne"t to y o u r toes. / o w , as in the &o 5 pullBups or chinBups, then <A sitBups. =eep 4s # mentioned, the m a n n a is generally a rare skill; e"cept in my p r o g r a m . w h i c h ;uite frankly cannot be d e $ e l o p e d any other w a y . &ifficulty rating' skills. This simplifies y o u r training a n d increasing the effecti$eness of y o u r 6hile h o l d i n g y o u r h i p s shoulder high, ner$e signals, and mo$ement patterns. 4 solid core is built by 0rom 3ike' ease this transition considerably. !nce y o u h a $ e m a s t e r e d the flat tuck planche position y o u are r e a d y to w o r k will simply stop y o u r m o t i o n at a I9sit. 4s y o u continue p u s h i n g forward a n d easiest for beginners is from the flat tuck back le$er simply e"tend the legs o u t learning about all things health related and he lo$es sharing as w i d e as possible a n d t h e n stri$ing to pull t h e m w i d e r still. . o n t i n u e to feel we were designed. The )rogressions #n this position the a m o u n t of help that the knees can p r o $ i d e is minimiKed as )lay can lead to li$ing8 the back. / o t e that in the tuck planche the back is cur$ed, while in the flat efficient. d u r i n g a s u p p o r t for the first time. 0or information on e"ecuting a correct elbow to your knee while standing, try doing them while you &ifficulty rating' !nce y o u are able to press y o u r hips forward off your wrists in the bent leg ratio y o u m a y ask5 4s gymnasts, it is literally impossible to neglect this p a r t of NflatteningN will greatly increase the intensity of the tuck planche. #n fact, # 4s progressing to the tuck back le$er substantially increased the intensity of gains from this m o $ e m e n t . 0ocus on maintaining a flat back w i t h completely +traddle * 9 G 0 r o m a n in$erted h a n g , while keeping y o u r back r o u n d e d w i t h y o u r knees To initiate the flat back, from the tuck back le$er e"tend the h i p s back while load of y o u r b o d y w e i g h t . +kip a mile.

held tightly into y o u r chest, a t t e m p t to lower y o u r hips b e h i n d y o u to a t e n d o n strength of the :oints, as well as h a $ i n g a p r o f o u n d effect on core beginning, it is perfectly acceptable for y o u r feet to be far b e l o w horiKontal. 6 h e n performing a straddle * on the rings always attempt to lift the legs low and your feet tra$el to the outsides of your arm. #t is as if u n d e r s t a n d i n g of the actual m o $ e m e n t itself. The c o m m o n belief is that a I9 behind them. /amely, eat when you>re hungry and eat for &ifficulty rating' gymnastics elements and, seemingly, the simplest of all a b d o m i n a l this out8 become fully connected and integrated, in e$ery sense, these 4s # said earlier, you ha$e to put this information to the test. be intense. 2our goal is to e$entually be able to pull y o u r hips up to strength de$elopment. The static e"ercises h e l p to build a m a K i n g strength back to your belly using your legs or arms independently, h a n d s in9between your legs. 6ith y o u r h a n d s comfortably spaced apart, lift 4s y o u r strength impro$es, continue to press y o u r hips further in front of ha$e ;uite a bit of $ariety in my diet. #t allows me to eat b e e n established. will greatly lessen y o u r le$erage on this e"ercise a n d m a k e the m o $ e m e n t practice it is possible to increase your strength in static positions relati$ely position is lost, immediately r e t u r n back to the <D27* to p r e p a r e for the ne"t 1 w i t h the cal$es in a $ertical position w i t h the feet pointing at the ceiling. you like. #f you are really deBconditioned, start out gradually. 4gain, going barefoot may be the way to go if you>re trying this p u l l i n g d u r i n g the entire m o $ e m e n t . 7e p r e p a r e d for ma:or cramps in strength will automatically e;uate to increases in relati$e strength as well. keep crawling around as adults8 &o not be o$erly concerned if y o u r n o w straight legs are far below horiKontal. 27@ &ips' 5 sets of <AB<5 reps 666.123/4+T#.7!&#-+..!3 now who cannot crawl well. !thers of you may find that you Though we ha$e not found any solid se;uence to performing until you are able to perform 2A sets of 5 pushups and <A sets 5. *earn how to run sprints. become fully connected and integrated, in e$ery sense, these to work together. 6ith crawling, they are both working 4s the le$erage is m u c h less on this e"ercise a n d the difficulty is higher, y o u Lsometimes far below8@ w i t h this $ariation. 2ou will find that straightening the center of gra$ity. regarding where your head should be while you are training and with these mo$ements. &o crossBcrawls super slow relie$es the discomfort w i t h i n the :oint. held flat w i t h no h u n c h i n g or c u r $ a t u r e allowed. &o n o t allow y o u r chest to 24@ +;uats' decide to take up climbing, this crawl can be a great way to held upP simply means crown of your head to the sky, and The neural connections in the brain are much like the so the eyes are in place to see the world. ,eads up8 The way some crawl backwards, some don>t crawl at all, though they knees tightly to the chest will m a k e this e"ercise easier. 4t first y o u m a y only

straight9arm strength is a completely different animal t h a n b e n t 9 a r m strength shoulder girdle Q elbow :oint, w h i c h is e"actly w h e r e it n e e d s to be in order to the back le$er n e e d s to be established before a planche will be successful. y o u r b o d y to e"ert strength in a position that m o s t people d i d n ( t e$en k n o w lifting the legs while also simultaneously lifting the hips. The tendency is to accessible. The m a i n d e $ e l o p m e n t a l e"ercise for b u i l d i n g a m a n n a is the m i d d l e split pushups, then < broad :ump. 25 pushups, then < broad time passion. 3ike has pursued continuing education with !ur center is not a two dimensional G. #t is three will ignore the straight legs for n o w a n d focus solely on b u i l d i n g our farther t h a n the h i p s , the h i p s m u s t rise also in order to enable the m a n n a to how to do a few basic mo$es to help you get started. 666.123/4+T#.7!&#-+..!3 life to its fullest, you need to be healthy. 666.123/4+T#.7!&#-+..!3 compensate. The w i d e r y o u r legs are, the easier the straddle planche will be. m i d d l e split hold. 4t first y o u m a y n o t be able to m o $ e the h i p s forward off 0eet, much like the hands, are full of ner$e endings that send concept of this book. 6hether or not you belie$e rolling howe$er, w o r t h the effort. The ma:ority of the c h a m p i o n s # h a $ e de$eloped 4s w i t h most of the preceding $ariations, the half front le$er continues to be 7C#*&#/1 T,- 123/4+T#. 7!&2 conditioning p r o g r a m . )ress h a n d s t a n d s , pull9ups a n d d i p s are especially they certainly would affect how forces tra$el from the ground allows the chest to r e m a i n ele$ated, w h i c h is essential in e$entually achie$ing current le$el of strength. marching backwards, try them super slow, try them while &oor )ublications, <JJJ@, p. FJ. 3anna .arla ,annaford, +mart 3o$es L+alt *ake .ity' 1reat crossing mo$ements can actually cause the brain to make time passion. 3ike has pursued continuing education with y o u are comfortable. +it up straight a n d be sure to keep y o u r elbows locked forward, others to the side, still others feel that fingers pointing b a c k w a r d at a !ur center is not a two dimensional G. #t is three learn how to do them from an incline position or from your that ?3o$ement on all fours also helps to align the spine at &ifficulty rating' ,, 2ou can check Tim out at www.!)Tfitness.net or email him elbows. / o w gradually lean forward taking y o u r weight b o t h u n t o your knee.2% They can be done sitting, standing, or lying down. n o t allow the knees to lift abo$e the h i p s , b u t keep t h e m b o t h parallel to the we were designed. &an John, /e$er *et 1o L+anta .ruK' !n Target is true. The position of our head and neck can facilitate +ince we were :ust discussing strength training, 6e thought pushups, then < broad :ump. 25 pushups, then < broad 0 r o m the half back le$er begin to gradually e"tend a n d straighten the knees. $estibular system is stimulated by neck mo$ement, among #f the m a n n a is a rare skill, the h i g h m a n n a is nearly non9e"istent. #n fact, other

are too far e"tended forward a n d n e e d to pull y o u r legs back a bit. & o n ( t 3anna 9 3 + , horiKontal straight o$er head. Csing your right leg, reach across your r e m a i n a secondary focus until an a d e ; u a t e foundation of basic strength h a s for support. 6armBup by pressing reset. held upP simply means crown of your head to the sky, and 666.123/4+T#.7!&#-+..!3 666.123/4+T#.7!&#-+..!3 conditioned, increase your time andDor your le$el of acti$ity. 666.123/4+T#.7!&#-+..!3 athletes # the feet slightly abo$e the knees. The h i p s in height should be s o m e w h e r e in9 666.123/4+T#.7!&#-+..!3 666.123/4+T#.7!&#-+..!3 on the triceps a n d back of the shoulders; initially se$ere c r a m p i n g of the your accessory muscles. 3uscles re;uire energy to contract. 0ree Time' +ame as abo$e pointing at the ceiling. The tendency here is to allow the hips to close, thereby considered s o m e w h a t e"otic. -$en a m o n g our C.+. !lympic le$el athletes on the planche series e"ercises are completely optional. +ome prefer fingers 4 b o u t F5M of my senior athletes can perform a m a n n a ; w i t h se$eral of those tuck planche the back a p p e a r s flat. until that time occurs, our p r i m a r y focus n e e d s to r e m a i n on establishing a 2ou can check Tim out at www.!)Tfitness.net or email him c o m m o n misconception on the m a n n a is to think that the position is achie$ed y o u r h i p s forward in front of y o u r h a n d s while continuing to h o l d the legs 5. *earn how to run sprints. e$entually be able to r e m o $ e y o u r feet completely from the floor a n d hold shoes, but # would suggest when you train, or play, you &ay 2 4s time passes, y o u will achie$e a straddled <D2 I position a n d t h e n finally a / o w lift off of the bars while b e t w e e n the wrists a n d elbows. The legs should n o t be touching the arms. olling is simply the act of lying on the floor and Lfingers pointing away@ as this will increase the a m o u n t of lat p o w e r y o u can necessary. / o w simply sit on the g r o u n d w i t h y o u r legs straddled Lapart@, the ) l a n c h e 9 flat t u c k 7e sure to m a i n t a i n the correct position for y o u r legs, if y o u feet start to le$er. straight a n d le$el. &ifficulty rating' T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 The )rogressions ago a n d # h a $ e found that training straddle *s se$eral times a w e e k greatly mo$ements. is incorrect. #t is essential on a t t e m p t i n g to rise up into position that the h i p s 7C#*&#/1 T,- 123/4+T#. 7!&2 .rossBcrawls are nothing new. 2ou>$e probably e$en done T while at the same time leaning back w i t h y o u r shoulders. 4t this time it is fine 0ront *e$er 9 straddle

666.123/4+T#.7!&#-+..!3 straddle planche, it is also beneficial to practice tuck planche p u s h 9 u p s at the think y o u will be e"tremely surprised at h o w m u c h h a r d e r such a small the right hemisphere, or the gestalt side, and the left 666.123/4+T#.7!&#-+..!3 horiKontal position. #n all probability, at first, y o u will only be able to d r o p &I&, The +ecrets of )rimiti$e )atterns. 7e sure to r e m e m b e r to keep h i p s shoulder h i g h a n d elbows tight a n d straight. help get a person ?connected.P 7y pushing a +wiss ball solid foundation of basic strength t h r o u g h the use of 0+)s a n d 07-s. #t should The first midline crossing mo$ement we would like to shoes, but # would suggest when you train, or play, you 2J #dem. further forward in front of the wrists w h i l e maintaining the parallel position locked a n d the chest up w i t h the back flat. e"perience along the way. 3y destination is complete athletic 4s y o u will n o w be h o l d i n g y o u r legs horiKontal a n d parallel to the floor y o u before you train. 2ou can use them as a warmBup. There are 3ake small ad:ustments from w o r k o u t to w o r k o u t trying to either increase the training load on the shoulder girdle a n d lower back. forward while simultaneously attempting to p u s h up into the straddle * w i t h forward d u r i n g the back le$er $ariations will greatly aid y o u in maintaining The horiKontal m i d d l e split h o l d is the position that y o u will s p e n d at least leg front le$er a n d e$entually the straight leg planche. #n fact, in my opinion 7e careful to m a i n t a i n a horiKontal position. fake crawling. #t is deliberate. 2our shoulders and hips ha$e and powerful forces; the key to a strong and resilient body.8 6hile h a n g i n g in an o $ e r h a n d grip Li.e. w i t h fingers p o i n t i n g a w a y from you@, le$ers to completely trash y o u r core. e m e m b e r that y o u are s u p p o r t i n g the straddle *, the m o r e substantial will be the forward lean. no specific a b d o m i n a l e"ercises; only lots a n d lots of regular *9sits. 4 OA y o u r buttocks up a n d attempt to bring y o u r legs up in front of you. 7e sure to i$er 7ooks, 2AA5@, p. 48. integrated. +traddle * 9 )7 bent either an arched back or pike in the hips. #n the case of shoulder g i r d l e D l a t s back to your belly using your legs or arms independently, #dem. two days a week with the bulk of their time and energy being *9sit 9 )7 ad$anced frog stand, lean forward taking all of y o u r w e i g h t on y o u r a r m s a n d shoulders position. There is a big debate in the training community the Gtreme ings; the inherent instability of the rings themsel$es greatly d o w n w a r d to the g r o u n d @ . 7ringing the legs together greatly increases t h e 6armBup by pressing reset. )lanche do this correctly, your belly will push against the floor and o$er the years h a $ e h a d solid m a n n a s . e"cellent lower back strength a n d fle"ibility. resulting in a b o d y position that is s k e w e d sideways. the knees greatly increases the strength d e m a n d s on y o u r hips. 4 c c o m m o d a t e how to do a few basic mo$es to help you get started.

*ike regular *9sits, straddle *s are m u c h m o r e difficult w h e n performed on This ymnastically speaking, static strength is the ability to h o l d or maintain the capable of anything to bodies capable of being paper 7C#*&#/1 T,- 123/4+T#. 7!&2 h o l d L3+,@ held in a horiKontal position. , o w e $ e r , for m o s t people the y o u r legs pulled as w i d e apart as possible. what he knows. Tim has had se$eral training articles held w i t h the hips a n d back flat, h o w e $ e r n o w the legs are b r o u g h t together T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 i$er 7ooks, 2AA5@, p. <%<. 4 d $ a n c e d athletes m a y enter the straddle planche either from a straddle * or maintain a flat back a n d hips, b u t n o w the cal$es will be $ertical w i t h the feet c r a m p s become too intense, stop the e"ercise for some stretching a n d massage femoris to c r a m p strongly d u r i n g the maintenance of the position, especially bulletproof. 6ho cares how silly they make you look8 T h i p s back a n d u p . 2our forward lean will increase as y o u r hips go higher. simply that y o u r legs are n o w h i g h e n o u g h d u r i n g the static h o l d to be he *9sit, or half le$er as it is sometimes called, is one of the m o s t basic the b e n t elbow. CtiliKing the a d $ a n c e d frog stand also allows the increase of #nitially, do n o t be o$erly concerned about y o u r feet being below horiKontal .arla ,annaford, +mart 3o$es L+alt *ake .ity' 1reat +tart w i t h a , 3 + 3 on the floor. -mphasiKe h i p s in front of the h a n d s . 4 *9sit 9 )7 C p o n reaching the correct position, y o u r knees will be higher t h a n y o u r 0undamental +tatic )ositions hemispheres of your brain with the coordinated mo$ement. a n d will greatly increase the time re;uired to master this position. difficulty of this e"ercise by progressing on to the flat tuck planche. The relation to each other at all times. d e $ e l o p e d on the )7s. 7e patient. 1enerally y o u r stabiliKers will ad:ust to the &ifficulty rating' ?6e are simply trying to outsmart what we were designed to )lay can lead to li$ing8 )laying may surprise you. 2ou may find that you start y o u are simply leaning o n the straight9arm rather t h a n being p r o p p e d u p b y concentrate on the leg lift only and, w h i l e it is true that the legs do tra$el power boosting refle" is called the positi$e support reaction. 4s # said earlier, you ha$e to put this information to the test. !nce the tuck front le$er feels firmly in control, it is time to m o $ e on to the flat 2our goal is to e$entually be able to pull y o u r h i p s up to horiKontal or le$el e$erse lunge <5 steps per leg, do <A pushups, then possess the combined strength a n d fle"ibility of the back, h i p a n d system. #n other words, we are not stimulating the brain, the is true. The position of our head and neck can facilitate 2J #dem. %4 The )rogressions r e m o $ e the legs from the floor a n d go directly to the planche. To ad:ust y o u r regular G *9sit, p u s h the hips forward until they are ne"t to 7ack *e$er 9 tuck

learning about all things health related and he lo$es sharing power boosting refle" is called the positi$e support reaction. to the straight leg position. d e $ e l o p m e n t of gymnastic abilities a n d is e"plored t h o r o u g h l y in the support. emember that unlike * seats, straddle *s m u s t lean forward in allowing for faster communication between the hemispheres works wonders for the client. 6e ha$e witnessed rolling the bad, then we can also retrain our breathing pattern for the frustrating for adults. There are some of you reading this right 6hen in life do we mo$e the body without allowing the neck Csing the e n d of the parallel bars, parallets or e$en t w o chairs sit w i t h y o u r we h a d t h o u g h t w a s physically possible. #n fact, in most gymnastics .arla ,annaford, +mart 3o$es L+alt *ake .ity' 1reat your sense of self, your reality, your balance, your posture, y o u r strength increases, y o u r legs will naturally rise higher. *9sit intensity on the shoulder girdle to be m o r e gradual. both directions. #f a client has a hard time rolling, we know right ne"t to y o u r hips. 6 i t h the a r m s straight, once again stri$e to p u s h the &ifficulty rating' assessment tool for our clients, we ha$e found that these 666.123/4+T#.7!&#-+..!3 7ack *e$er #n the ne"t four chapters, we will e"plore these mo$ements, the bad, then we can also retrain our breathing pattern for the 0rom the flat tuck planche position, begin to e"tend your knees b e h i n d y o u e"perience along the way. 3y destination is complete athletic eat :unk all the time. 2ou must take responsibility for what little and you will see what we mean. 7e p r e p a r e d for some e"ceptional c r a m p s in b o t h y o u r h i p fle"ors a n d the second * w a s the e"pected standard. efficient. :ust by learning how to use your own body. to be able to ade;uately h a n d l e the n e w training load. 4s m e n t i o n e d &ifficulty rating' that ?3o$ement on all fours also helps to align the spine at will h a $ e e n o u g h height a n d clearance to, if y o u wish, w o r k this e"ercise on m o $ e m e n t can m a k e the tuck planche. knees on bent9arms allowed the legs to s u p p o r t a great deal of the b o d y ( s b r i n g y o u r knees to y o u r chest a n d t h e n stri$e to lift y o u r h i p s in front of y o u what he knows. Tim has had se$eral training articles b o d y motionless in an often mechanically d i s a d $ a n t a g e d position. *9sits, rail of the parallel bars or e$en any o$erhead single bar. Just be careful that least it has worked well for me. Just 5 minutes a day can opposite knee, you simply touch your opposite hand or & e p e n d i n g on y o u r indi$idual strengths, yes it is ;uite c o m m o n for front #n an a d $ a n c e d frog stand the knees continue to be braced on the arms; 666.123/4+T#.7!&#-+..!3 or your inner sense of self and all your senses, is intimately #n b o t h instances of either core or s h o u l d e r D g i r d l e failure, the feet will sink p a l m s d o w n will b u i l d greater biceps strength in addition to allowing the spread, the easier the transition from the flat tuck front le$er to the straddle

There is a ton of great information out there when it comes to 4s great as crawling is, we ha$e found that some clients :ust tuck front le$er. 4s w i t h the flat tuck planche, the m a i n difference here is the planche position c o m p a r e d to that of the straddle planche. #t will still, 666.123/4+T#.7!&#-+..!3 !n lifting y o u will naturally w a n t to allow the feet to lift abo$e the hips. This howe$er, be significantly less t h a n that of the planche. The same general 666.123/4+T#.7!&#-+..!3 T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 7egin this position by a s s u m i n g a full s;uat a n d placing y o u r h a n d s on the 666.123/4+T#.7!&#-+..!3 , 3 + , is a $ery challenging position a n d will n e e d to be built up to gradually. increase the height of y o u r m a n n a , simply p u s h y o u r hips forward. =eep this by allowing y o u r legs to d r o p as l o w as necessary in order to succeed in we are w o r k i n g w i t h b o d y w e i g h t progressions, all of our ma"imal a n d &ifficulty rating' ner$e signals, and mo$ement patterns. 4 solid core is built by Though we ha$e not found any solid se;uence to performing m o s t efficient d e $ e l o p m e n t of the athlete, d y n a m i c strength training m u s t +itting on the floor in a straddle, place one h a n d in the center a n d the other d r o p b e l o w the le$el of y o u r knees, y o u are attempting to go too h i g h for y o u r de$elopment in motor skills.<8 emember, all your muscles and we further lose our ability to be bulletproof8 +tri$e to maintain your NflatN back position. #f y o u are unable to do so, y o u straddle *. This rolling $ersion helps to alle$iate that p r o b l e m by utiliKing from their position on y o u r chest. 7alance is critical here. 4s y o u e"tend y o u r a n d ;uicker the d e $ e l o p m e n t of the m a n n a will be. perform the spiderBman crawl for a continuous % minutes, introductory s u p p o r t strength for this skill. people, that is play. emember, these are :ust e"amples8 reducing the strain on the lower back, b u t also greatly lessening the strength Lstraight@. this to h a p p e n . There is no n e e d to immediately go to a fully e"tended letters in the alphabet. 7ut, for now, and because it works The Iestibular +ystem 0or m o r e ad$anced athletes, the regular * 9 s i t m a y be m a d e m u c h m o r e increases the muscular d e m a n d s of this m o $ e m e n t . 0or beginners on the as they struggle to h a n d l e the load of your b o d y w e i g h t . The contraction will +traddle * 9 high rings, it is often easiest to begin from a bent leg straddle * a n d then e"tend o u t &o 5 pullBups or chinBups, then <A sitBups. =eep &ifficulty rating' inner unit and an outer unit. ,owe$er you $iew the core, it is .onstantly using your accessory muscles to breathe has a breathers,P and we start using our accessory muscles to *9sit 9 )7 tuck abo$e the rings. &o n o t b e n d the elbows, y o u should feel the biceps pressing Tuck y o u r legs a n d a t t e m p t to lift t h e m until they are parallel with the floor. 0rom Tim' air, and you are not using as much energy by breathing with girdle to be able to successfully perform it. ! u t of the t h o u s a n d s of &oor )ublications, <JJJ@, p. FJ.

&ifficulty rating' he back le$er is usually one of the first NrealN gymnastics strength ! n e e$ening # h a d a static *9sit contest w i t h my s o m e of my athletes. 4llan function or the :oints to mo$e. This distorts the propriocepti$e &ifficulty rating' &ifficulty rating' t h a n my o w n athletes, # h a $ e personally only seen one other in competition. &ifficulty rating' 0ront *e$er 9 half 3anna 9 3 + , l o w 666.123/4+T#.7!&#-+..!3 strength. The re$erse is h o w e $ e r not true. 666.123/4+T#.7!&#-+..!3 atching s o m e o n e perform a m a n n a seems to blur the b o u n d a r i e s of w h a t at the m a n n a . #n my e"perience, the correct p r i m a r y focus for de$eloping a parallel to the floor. flat. The p r i m a r y difference of this $ariation is that n o w the knees will be b e n t d y n a m i c strength training already occurs w i t h i n a matri" of relati$e strength. e"tending the legs behind. go t h r o u g h the progressions patiently a n d thoroughly. best. 4d:ust the intensity of this m o $ e m e n t by increasing or decreasing the ;uite e"tensi$e a n d is co$ered in great detail in the 1ymnastics 7odies e"ceedingly difficult to maintain the s a m e good b o d y position that y o u h a $ e perform the spiderBman crawl for a continuous % minutes, try to keep your eyes up. The crawling mo$ement should be &o not lean back, nor should y o u allow y o u r h e a d to fall back. This is difficult by transitioning to the 4 d $ a n c e d *9sit. #n the a d $ a n c e d *9sit the legs ?craKyP and mi" it up a bit if you like8 ,a$ing said all of concept of this book. 6hether or not you belie$e rolling $estibular system is stimulated by neck mo$ement, among sit is a preliminary step along the r o a d to a m a n n a . 4s such, they build up the 4 t t e m p t i n g to raise the h i p s by leaning back rather t h a n pressing the h i p s #f something is important, you should do it e$eryday.%4 The shoulders should be slightly leaning forward. #t m a y be performed either and we will weaken our core. -$erything together makes the 7C#*&#/1 T,- 123/4+T#. 7!&2 static strength element. , o w e $ e r it is not u n c o m m o n for a beginning trainee The )rogressions 3anna 9 3 + , bent proficient at t h e m a n d can hold a <A9second front le$er. 4 n o t h e r athlete, Josh, why do we do it so well and so easily, so instincti$ely5 n o t allow y o u to lean back at all or to pull d o w n w i t h y o u r lats 9 all p u r e core knee.2% They can be done sitting, standing, or lying down. as you like. The *9sit on the Gtreme ings is e$erything that the )7 *9sit is 9 s;uared. & u e they certainly would affect how forces tra$el from the ground : u m p in intensity of load. &o n o t u n d e r any circumstances, allow yourself to held a OA9second * that night; despite our ne$er w o r k i n g e"tended h o l d *9sits s a m e time; one will build u p o n the other. synthesiKing new tissue and growing at an incredible rate. addition, there are those w h o w o u l d ;uibble w i t h the planche being included *, the straddle * should h a $ e a forward lean while in support; the higher the

belie$e we can press ?resetP with certain mo$ements to forward in this position, y o u will often probably o$ere"tend a n d fall forward. &ifficulty rating' significantly less t h a n that of the full front le$er. easiest thing in the world, right5 6 r o n g . .orrectly done, the *9sit will m a k e crossing mo$ements can actually cause the brain to make breathers,P and we start using our accessory muscles to mobility through mo$ement Lsome $ery particular position. 7uild up to this o$er time as small shifts of e$en a few inches greater 7C#*&#/1 T,- 123/4+T#. 7 ! & 2 6hile w o r k i n g the $arious planche $ariations, stri$e to h o l d the hips le$el stronger and you are now ready to e"plore more le$els of -$eryone says breakfast is the most important meal of the )laying may surprise you. 2ou may find that you start and with these mo$ements. &o crossBcrawls super slow either raise abo$e or d r o p b e n e a t h t h e hips, they s h o u l d r e m a i n le$el in nor lifted u p @ will aid in m a i n t a i n i n g a flat back d u r i n g the straddle back years to build a m a n n a also h a p p e n s to be the simplest a n d most ather t h a n all e"ceptional athletes, w h a t # h a $ e de$eloped is an efficient a n d knees on y o u r elbows will allow y o u r legs to h e l p y o u r shoulders bear the F pro:ectsDpro:ectEideasD3atl+ciEpA2<.shtml shoes, or minimalist shoes. They will allow your foot to time will be a ma:or milestone in y o u r athletic de$elopment. trying to progress as ;uickly as possible. #t is also important to r e m e m b e r that #n the beginning, s;ueeKing i n w a r d w i t h the a r m s into y o u r lats will also be of *9sit 9 G forget to keep the shoulders pulling back a n d the h a n d s pressing d o w n . 7ack *e$er 9 half 24 #dem. e"ercises. , o w h a r d can it be to simply stay in one position5 #t m u s t be the to the t r e m e n d o u s instability of the rings, y o u will probably find it account. #t is t r u e that p a l m s up will place less stress on the biceps, b u t the w i t h y o u r shoulders w i t h an appro"imately 45 degree angle b e t w e e n the a r m s tied together in some way. 2ou want to get a strong core5 still a p p l y here. )erformed correctly, the back s h o u l d be flat, the elbows triceps is not at all u n u s u a l . designed to do. #f all you want to do is :ust be a good parent, Trueprotein.com@ mi"ed in throughout the day. # like to mi" 4llan 7ower in a 3anna at Fyrs old bringing your legs closer together. tendons lie in relation to one another. -$en our &/4 is in the 666.123/4+T#.7!&#-+..!3 666.123/4+T#.7!&#-+..!3 contest on the stall bars LThese bars are directly anchored to the wall a n d do before you train. 2ou can use them as a warmBup. There are assessment tool for our clients, we ha$e found that these because it gets the feet in$ol$ed Lmore so if you are barefoot@. a refle"i$ely strong center, your body will not be strong, and de$elopment in motor skills.<8 emember, all your muscles d o w n slightly before being at the basic of y o u r strength. 4 t t e m p t i n g to lean ,ow to .rossB.rawl

&ay 2 simultaneously attempting to p u s h the h i p s forward off of y o u r wrists. &o the legs together. #n the final position, a half back le$er will continue to / o w that a basic foundation h a s b e e n laid, w o r k on the 3 a n n a itself can combination of a b d o m i n a l strength a n d acti$e fle"ibility; w h i c h de$elops a &ifficulty rating' T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 w i t h time a n d continued persistent training. 0or a correct straddle * position, the legs should be parallel to the floor w i t h the area y o u are w o r k i n g in is safe a n d appropriate for this training. )erforming midline crossing mo$ements, also known as your head5 a b d o m i n a l strength is $ery low, you m a y also begin on t w o chairs, as this will by getting on your hands and knees, keeping a long spine &ifficulty rating' 0eet, much like the hands, are full of ner$e endings that send 0ront *e$er behind them. /amely, eat when you>re hungry and eat for attempt. % reps at JAM decide to take up climbing, this crawl can be a great way to entire w e i g h t of y o u r legs a n d mid9section w i t h an e"tremely d i s a d $ a n t a g e d The )rogressions our training. #t w o u l d be like asking a fish to not get wet. & u e to the fact that correctly re;uires t r e m e n d o u s triceps a n d shoulder strength as well as b e t w e e n these t w o e"ercises can be e"treme. 4 d $ a n c e d frog s t a n d s help to 666.123/4+T#.7!&#-+..!3 e"ert d u r i n g these e"ercises. 4lso, as w i t h the u p c o m i n g planche series, it is b$iously, for those of us w h o are m e r e mortals, it is not possible to simply # in:ured my left h i p some years 666.123/4+T#.7!&#-+..!3 <J % reps at JAM front le$ers a n d planches are all e"amples of static strength elements. # h a $ e this static h o l d w i t h higher a n d higher legs, until y o u achie$e nearly the biceps for the strain later on of G planches a n d iron crosses. also w o r k i n g on de$eloping a solid h i g h m a n n a . 4re they all e"ceptional The p r i m a r y difference on this $ariation is that the knees will n o w be straight. circles. 2ou can e$en try them while eating green eggs and recei$e regular $estibular stimulation show ad$anced #dem. &ifficulty rating' 4fter the (basic foundation is achie$ed, the p r i m a r y focus of o u r 1ymnastic train the +7 w i t h less t h a n a totally flat back. #f at anytime, the flat back will e$er two days a week with the bulk of their time and energy being b e t w e e n the a r m s a n d torso while maintaining y o u r NflattenedN back. To m a n y b o d y w e i g h t skills; especially skills in$ol$ing core a n d pull9up &ifficulty rating' ha$e ;uite a bit of $ariety in my diet. #t allows me to eat athletes. -$en as small an ad:ustment as one inch forward of the h i p s in front &ifficulty rating'

The neural connections in the brain are much like the tendons lie in relation to one another. -$en our &/4 is in the horiKontal or le$el w i t h y o u r shoulders w i t h an appro"imately 45R angle the h i g h m a n n a . To proceed to the h i g h m a n n a from the m a n n a , focus on large returns in your coordination, among many other stands are m u c h easier t h a n tuck planches d u e to the fact that utiliKing the n e w d e m a n d s being placed on t h e m o$er the course of a few weeks. 0rom Tim' works wonders for the client. 6e ha$e witnessed rolling ! n e day, one of the senior g y m n a s t s challenged me to a h a n g i n g leg lift m i d d l e split hold, y o u m a y m o $ e on to the straight leg $ersion. 7C#*&#/1 T,- 123/4+T#. 7!&2 pro$ide stimulation to the de$eloping $estibular system. This T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 d o w n t o w a r d s the g r o u n d . The p r i m a r y difference is that w h e n the core fails, as you like. 7e prepared, this is an e"tremely difficult $ariation e $ e n for a d $ a n c e d b o t h h a n d s in the center. There will be a m o m e n t a r y h o l d of the straddle * at The <D2 )lanche will greatly intensify t h e stress on the lower back while in the =eeping the h e a d neutral Lneither tucked d o w n T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 the prior to beginning to successfully train the tuck planche. #nitially frog 0or m a n y trainees, a d $ a n c e d frog stands are a necessary intermediate step to 4t first it m a y not be possible for y o u to lift y o u r legs up to a completely )lanche 9 tuck they could get into. #t is $ery good for building shoulder girdle strength a n d s u p p o r t position on the rings, see the G s u p p o r t entry in the section on dip amenable to its inclusion le$er. #n the ne"t four chapters, we will e"plore these mo$ements, ! n e final general note on planches; w h e n training on the floor, hand positions a n d will significantly slow y o u r progress. 4 r m s that are almost straight are b e n t elbows. ! a d $ a n c e d frog stand. 4llowing the elbows to b e n d remo$es stress from the forces cross through our center from left to right, right to left, 7C#*&#/1 T,- 123/4+T#. 7!&2 focus should be keeping the h i p s pressed forward. 1reat pressure will be felt emember, your palms and feet are tied to your core placed in front of y o u will h e l p to cushion any crash landings. bulletproof. 6ho cares how silly they make you look8 low and your feet tra$el to the outsides of your arm. #t is as if because it gets the feet in$ol$ed Lmore so if you are barefoot@. hips, will, o$er time, gradually increase the difficulty of this m o $ e m e n t . until you are able to perform 2A sets of 5 pushups and <A sets This is n o t to insinuate that d y n a m i c strength w o r k will not take place in o u r 44 the load on the back, the straddle back le$er will once again be a ; u a n t u m be able to briefly rise off the g r o u n d . &o not be o$erly concerned. #t will p a s s w i d e r the better. 2ou should actually feel y o u r hips acti$ely pulling y o u r legs % reps at JAM 1ray .ook and *ee 7urton, +ecrets of )rimiti$e )atterns,

#t is composed of highly sensiti$e organs called the utricle, speed of the roll forward. 6 -$eryone says breakfast is the most important meal of the why do we do it so well and so easily, so instincti$ely5 a r m s locked a n d the rings t u r n e d out that y o u m a s t e r e d d u r i n g the regular G 0ront *e$er 9 flat tuck 7C#*&#/1 T,- 123/4+T#. 7!&2 e m b e d d e d statics in y o u r training, they are discussed t h o r o u g h l y in the y o u r h a n d s . This will result in y o u r h i p s gradually rising higher a n d higher. 0or that reason, we will begin our ;uest for the m a n n a , w i t h the bent leg 7C#*&#/1 T,- 123/4+T#. 7!&2 6 h a t a b o u t relati$e strength a n d de$eloping a h i g h strength to b o d y w e i g h t recei$e regular $estibular stimulation show ad$anced position. There is a big debate in the training community & o n ( t w o r r y , h a $ e fun w i t h it a n d en:oy s o m e n e w training. +ome pillows the top position of the m a n n a . 3anna 666.123/4+T#.7!&#-+..!3 from the straddle front le$er to the front le$er. The half front le$er is an to the ,oriKontal *. The difference b e t w e e n this a n d the prior $ersion is help get a person ?connected.P 7y pushing a +wiss ball stronger and you are now ready to e"plore more le$els of 2F !nce a strong back le$er is de$eloped, the planche progression will proceed 7odies training will shift to the d e $ e l o p m e n t of N p o w e r N utiliKing gymnastic lessen the intensity of these e"ercises a n d thereby dramatically lower the begin. This is a $ery challenging position a n d can take years to de$elop. #t is, $olume, *i;uid +teel. <F b u t w i t h the knees b e n t at JAR Lin this position the feet will be p o i n t i n g 6 a y back w h e n , w h e n # w a s a b e g i n n i n g gymnast, my first coach h a d us do 7ack *e$er 9 straddle 7ringing y o u r legs together p r e m a t u r e l y increases the difficulty of the element tuck * a n d that you n e e d to w o r k on t w o chairs or ele$ated bars. #n the strength trainee. F T , - +.#-/.- !0 123/4+T#.+ +T -/1T, T 4#/#/1 0or m a n y trainees there is significant : u m p in intensity w h e n progressing 7C#*&#/1 T,- 123/4+T#. 7!&2 666.123/4+T#.7!&#-+..!3 below parallel; our ma:or change will n o w be the straightening of the knees. &ifficulty rating' .omplete descriptions as well as progressions for de$eloping all of the basic 7C#*&#/1 T,- 123/4+T#. 7!&2 circles. 2ou can e$en try them while eating green eggs and or e$en in9between t w o chairs as they will probably not as yet h a $ e d e $ e l o p e d h a s a strong straddle planche L<J seconds@, b u t n o t a strong front le$er, a n d &ifficulty rating' k e e p y o u r legs bent in this first $ariation of the straddle *. Cnlike the regular of the knees a n d hips. *9sit 9 G ad$anced