Page 110 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf
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— Pull-up to front lever on straps, performing an external rotation of the wrist when pulling-up, and then an internal rotation when transitioning to front lever. (img. 3 - 4)
— Dynamic double handed pull-up rope climbs at maximum power. (Letting go with both hands at the same time).
— Side (bell/plank) beats on straps and rope focusing on proper technique (breathing, pull- up, glute engagement, abdominal engagement, etc.).
— Plank beats descent (double handed) on rope. (Letting go with both hands at the same time).
— Plank beats climb (double handed) on rope. (Letting go with both hands at the same time).
— Grip and forearm exercises. (Ch. 8)
CH. 9. DYNAMICS
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