Day 1 Session 1- Hand Balancing

In teaching you must start by creating a common language: “terminology”

Phase 1 Terminology- From the teacher’s mouth to the student’s ears/mind
Phase 2 Terminology- From the student’s mind to his her/his body (action)

Scapular movement
● Protraction- scaps move away from spine
● Retraction- scaps move in toward spine
● Elevation- scaps move up
● Depression- scaps move down
● Upward rotation- bottom of scaps move away from spine, top of scaps move toward
spine
● Downward rotation- bottom of scaps move toward spine, top of scaps move away from
spine
● Internal rotation (really arm movement)
● External rotation (really arm movement)

Exercise: Sit on floor with legs out straight, arms straight up overhead, shoulders depressed.
Elevate scapulas as only movement to touch partner’s hands positioned just above. Each time
partner moves hands slightly higher

Exercise (scap push ups): In with plank with full scapular protraction, hold for 3 seconds then
partner touches spine; move to full retraction, then back up. 10 reps
-Progression: Shift forward to tops of toes, feet straight, shoulders in front of feet

Un-coupling movement- reversing commonly paired movement patterns to increase

movement capacity/options. Examples:
● Upward rotation and elevation / downward rotation and depression- practice inverting
movements to upward rotation and depression / downward rotation and elevation

Pelvic movement
● Anterior tilt- front of pelvis tips downward; glutes and abs are turned off
● Posterior tilt- front of pelvis tips backwards; glutes and abs and engaged. (Couples with
feet turning out)
Chest movement
● Open chest couples with protraction and external rotation
● Closed chest couples with retraction and internal rotation

Exercise: Lay down, knees bent, feet together, arms crossed, posterior pelvic tilt (low back flat)
-Partner slides hand to butt; minimal posterior pelvic tilt to lift butt out of the way
-Partner slides hand to low back; minimal anterior pelvic tilt to lift low back out of the way
-Partner slides hand to shoulders; minimal shoulder elevation (like beginning of a sit-up) to lift
shoulders out of the way
-Partner chooses at random which points to move toward; singling visibly where s/he is going

-Goal with all partner exercises is to have partner succeed 80% of the time. This allows them to
work at a pace that is functional and shows results. Do not make too easy but not seek to trick
or beat, this does not allow for optimal growth but focuses attention of frustration.

Handstand
-One necessary aspect of a handstand is having your center of mass over your point of
contact with the ground
-Should be as straight as possible, not “hollow”
-Need stability to remain rigid with mass over support
-To spot a chest to wall handstand, squat down in a wide stance, cup under partner’s
shoulders and brace as they walk up and when they come down

Exercise: “Front line drill” lay on face, feet together, arms out 45 degrees. Partner rotates your
hips into a posterior tilt, belly button should stay on the floor. Practice a steady hold, partner
poking to test glute and ab contraction 60 seconds.
-Same as above, only arms over head with hands and wrists slightly elevated off the
ground
-Same as above only hold a PVC overhead. If you lose tilt or bodyline three times move
back in the progression

Wrist prep- low dosages as a part of your warm-up

First knuckle raises: Plank with index fingers parallel. Press off palms onto only fingers (whole
fingers, not tips), thumbs off ground
-Steps down: on knees; on knees, butt on heels; leaning against wall

Fin push-ups: Push-ups on wrists with fingers pointed back. Hands should be wide enough that
forearms are vertical at bottom.
-Same step down variations

Dorsal push-ups: Push-ups with arms internally rotated, ideally pinkys pointed back, at least
inward.

Example of hand balancing session:

A. General mobility work
B. Specific joint prep (shoulders/wrists) 1-3 sets
C. Bodyline work (front line drill 60 sec/ rest 60 sec 3-5 sets)
D. Chest to wall handstands 30-60 sec 1-1 work to rest ratio (make sure to use the same
variation as the bodyline drill)
E. Extra wrist prep 3 sets (can do a circuit of 3 exercises, 10 reps, 3 circuits)
Day 1 Sessions 2

Stick drills

Types of grip
Pronated
Suppentated
Eagle (extreme suppenated)

Exercises:
The following are examples of “kinetic koans”
-Hold stick at hips, pike, hold stick with hips and let hands hang. Re-stand
-Variation: same but add squat after pike
-Hold with double supinated grip, slide to one side, twist to eagle and back (rotating body into
open side makes it easier)
-Same thing at eye level, overhead, behind the back (flexing at the pelvis makes it
easier), same between legs
-Hold with one eagle, one supinated grip, slide toward supinated, then rotate to eagle
-Same thing overhead, between legs, in front keeping parallel, behind back
-Grip stick with fingertips, step over one foot at a time then back without touching
-Hope over and back; Jump over and back; Jump over and back off rebound
-Sit with feet off of the ground, hold stick and move from touching hips to butt without touching
your feet
-Progression- same with straight legs; straight feet

-Stick on floor, rotate 360 degrees while keeping stick planted and body on same side (twist
stick around, then lower stick and untwist arm)
-Same in reverse direction
-Same with two sticks (starts the same but once arms are tangled, step out on high arm
side. Try same in reverse direction.

-Lay on back with legs up, stick balancing on feet; end laying on stomach, knees bent with stick
still on feet- don’t use your arms
(two answers: twist to one side; backward roll)

-Activation game: partner drops stick at different angles, catch as close to the ground and
quietly as possible
-Try catching in squats
-Try catching in pike
-Partner calls which hand you catch with
Hanging
Anything with an anchor point and straight arm
Scapula and grip tend to bring weak links in pulling movements
If you can’t maintain a particular hang for at least 30 seconds use a support
Look at Dr. Kirsch book on hanging for surgical rehab (this book?)

Types of hang (should be totally relaxed except for grip)

1. Dead/passive- start with pronated grip, elevate upwardly rotated scapulas
2. Active- start with depressed scapula
Practice moving from passive to active, hold 3 seconds, dead hang 1 second x10 reps
3. Arch- “nipples to the sky,” arch and retract scapulas, externally rotate arms
4. German- Start on low hanging rings and rotate arms into position then squat as low as
possible to simulate full range. Actively protract scapulas
5. One-arm
6. Levers
7. Meat hook
8. Others

Dynamic hang has movement

● Front to back kipping is most common
● Side to side is safer and should be taught first. Once swing is strong, practice letting go
on flexed side. Then practice changing grip (supinated to pronated then back)

End of day workout

3s NFT (3 sets not for time):
● Active hang variation x5 (arch 3sec, release)
● Stomach to wall handstand walk up x3 (bodyline variation)
● German hang variation (rings x10 sec)
● Scap push-ups (full x10)
Day 2 Session 1

Finite isolation

Neck
● Hold up index fingers about one inch from either side of chin, practice gliding neck side
to side until touching fingers. No turning or rotating, glide just the head with orientation
staying constant
● Same thing but forward and back so that fingers disappear from peripheral vision
● Circles
Sternum
● Hold arms straight out to sides, practice gliding sternum side to side. No turning or
rotating chest or hips, glide just chest keeping arm and hip orientation constant
Simple seeming movements but hard to do, present a new neural pattern. Once you are able to
do one easily, find a new challenge

Exercises:
-Partner chops to neck slowly, glide away, then back and around
-Shoulder blades depressed, chop under ear, drop head to shoulder then down and around.
Think about head moving forward and down not just down
-Arms straight out to sides, partner chops to ribs, glide away then back and around
-Arms straight out to sides, partner chop to ribs, flex sternum to side, then rotate forward and
down and around
-Arms straight out to sides, partner chop to ribs, flex sternum to side, then rotate backward and
down and around (if needed can flex hips, tilt head back, raise heels to make easier)
-Partner squats and chops to waist, glide pelvis to side then hinge and circle backward and
around (if needed can bend knees or raise heels to make easier)
-Partner squats and chops to knees, rotate each knee inward, back and around as needed

-Combine different heights at random with other random chops.

-Combine at random but include stepping
-Combine at random, responder avoids as much as needed then stays still until next chop
-Person chopping closes their eyes
-Everything without having to remain in spot (??)
Try to maintain consistent speed

Zen archer game

Participants walk around the room making eye contact with everyone they pass. When the
moderator says “start” one person begins as an “attacker” the other “defender.” Do nto bother
talking, someone will naturally assume the role and start attacking by slowly ingressing with all
body parts in all manner of movement. The defended flows with them, moving all ways possible
to avoid while staying close. On cue change roles or continue walking until you start again.
-Can be done with variations such as defender maintains point of contact with a wall
-Example of an “eternal game.” It has the right tools to be played forever like soccer,
wrestling, etc.
Day 2 Session 2

Human movement 101

● With the spine we organize the body in space: needs mobility
● With the hands we manipulate: needs complexity of range, ability to control loads
● With the legs we create locomotion: needs strength and power

● Mobility trumps stability

● Scapulas create complexity, hips create intensity

● Closed kinetic chain: Center of body mass moves toward the peripheral
● Open kinetic chain: Peripheral moves toward the center of body mass

Why gymnastics is preferred for upper body training

● More complexity
● Complexity creates transferability of strength to other applications
○ Weight training is too specific in it’s range of motion/ expression of strength
● Straight arm, bent arm, push, pull all at many angles- if you move to a new discipline you
probably have something that works for it
● Certain amounts of risk allows for greater activation- need to find the sweet spot where
there is the right ratio
● Develops proprioception and a lot of other attributes beyond strength
● Develops grip strength
● Those who work with closed kinetic chains fare better with an open kinetic chain than the
inverse
● Multi-planar movement
● Develops stability
○ Rings are “sweet spot” of instability that still allows loadability
○ Rings can transition between push and pull
● Moves from isolation to integration to improvisation
○ Improvisation is the heart of the human condition: expression
Muscle up group
Need to develop false grip- used as a support mechanism during the transition from pull to push

Grip
● Start by gripping at the top of the ring
● Rotate until grip is under the strap
● Close elbows in toward one another to lock the grip
● Start high with bent elbows and feet on ground for 15 second hold.
● Progress to full hang with eagle grip
○ With grip think about actively suppenating

Support (at the top of the muscle up/finish)

● Most important things are scapular depression and full elbow lock out
● Rings turned out 30-45 degrees increases instability (2nd step in progression)
● Release contact with straps by moving rings out from body (3rd step in progression)
Try 3 sets of 15 seconds hang, rest, then 15 seconds

From hang practice pulling rings to chest. Be in active arch

From support dip until forearm touches biceps
-To reduce instability have partner touch your wrists with her/his fingers
Bottom of dip: elbows up, forearm and biceps touching, thumbs touching body

From bottom of dip, keep thumbs touching body and trace body line (around edge of chest) until
in false grip hang. Hold for one minute x2 sets.

Bent arm strength workout examples

1) For beginners
AMRAP 30min (as many reps as possible) rest as little as needed
a) 10-30 seconds eccentric dip + 10-30 seconds eccentric chin
b) 90 seconds external rotation work x3 sets
2) Intermediate, working toward muscle up
AMRAP 30min
a) 2 reps false grip pull up + 5 seconds pause on second rep
b) 2 dips: 3 second eccentric, no pause at bottom, fast as possible concentric, 1
second pause
c) Muscle up transitions 60 seconds, 60-90 seconds rest x3 sets
3) Working to get multiple muscle ups
AMRAP 20-30min
a) 1 muscle up + 2 second pause RTO (rings turned out) support and controlled
eccentric
4) Advanced rIng routine, 3-5 sets:
a) 2-4 muscle ups
b) L-sit 5 seconds
 c) Shoulder stand 5 seconds, lower to support
d) 2-4 forward rolls
e) Roll back, inversion hang
f) Back lever 5 seconds, pull to front lever 2-4 reps
g) 3-5 minutes rest

Sample 8-day program

1. Bent arm strength
2. Straight arm strength
3. Legs and handstands
4. Rest
x2
Day 2 Session 3 (afternoon)

Squat exercises:
● Pushone knee out
● Pump the knee out
● Head or elbow to floor (use fingers/fists to make a shelf to touch so something touches
floor)
● Raise one heel, press knee forward to stretch big toe
● Same but then internally rotate knee to touch opposite shin
● Rotate knee in toward ground without lifting heel 10 second hold for 10 reps

Locomotion
● Hands and feet low butt crawl (knees off ground)
○ Raise contralateral hand and foot, hold 3 seconds before replacing
○ Same, hold 1 second
○ Place outside palm bone and roll onto fingers and ball of foot
○ Do with PVC balanced on hips, don’t drop
● Side squat, extend one foot out to side, touch toe then plant foot, shift weight across,
step into squat. Repeat.
● Side squat, plant hands in front, press into, slide feet across floor keeping in contact,
then slide hands
● Side squat, plant hands in front, move rear hand across then place other, rear leg
passes in front of front leg, then front leg moves to return to squat
● Side squat, plant hands in front, “helicopter” to rotate shoulders and hips in direction of
movement, press into hands and glide feet across, back to squat (application of press
up)
● “Dragon squat” step rear leg behind front in direction of movement, plant ball of foot, stay
low. Twist all the way around, staying low then step out to side back to squat
● “Crab walk” Side squat, straighten front leg out in direction of movement staying low,
step back leg up to meet in squat
● Side squat, straighten front leg out in direction of movement staying low, step behind into
a dragon squat, untwist, step out to squat
● “Wipe your ass, look at it, check your foot that you didn’t step in it, reach far far to the
garbage can, replace hand with foot” - From a plank step one foot up by your hand, with
that side hand make a motion like wiping your ass, then bring the arm up high over your
head, look at it, raise your opposite foot and arch across to look at it, place the first hand
on the floor far in front of you, then the raised foot places down where the hand on that
side is and repeat on opposite side.
● Same thing but bring your ear to the ground at the end