Page 95 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

— Pull-ups on straps: starting from a neutral po- sition with straight arms, we EXTERNALLY rotate the wrists as we pullup. This movement will “mim- ic” the position of our wrists while performing a front beat. (img. 3 - 4)
—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. 5 - 6)
34 — Front-back beats on straps and rope focusing on proper technique (breath, pull-up, lines).
— Grip and forearm exercises. (Ch. 8)
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TRAINING EXAMPLES
— 4 to 6 sets of 8 to12 pull-ups, rest periods of 2 to 3 minutes between sets. Intensity between 70% and 80% of 1RM. (Hypertrophy)
— 3 to 5 sets of 4 to 5 pull-ups at high speed, rest periods of 3 to 5 minutes between sets. In- tensity between 70% and 80% of 1RM. (Power)
— 3 to 4 sets of 30 to 45 seconds of pull-up to front lever (isometric contractions of 3 seconds in front lever position), rest periods of 1 to 2 minutes between sets. Intensity between 55% and 60% of 1RM. (Endurance)
— 4 to 5 sets of 12 front beats on straps (in a straight line with full body extension and pull- up), rest periods of 2 minutes between sets. (Endurance)
— 4 to 6 sets of 5 front beats on rope with maximum explosiveness (in a straight line with full body extension and pull-up), rest periods of 3 minutes between sets. (Power)
In order to adjust the % of intensity, some of these exercis- es (such as pull-ups, pull-up to front lever, front beats on straps, etc.), can be performed at different fitness levels using a progression towards our final goals, (for example using a RESISTANCE BAND, with a SPOT FROM SOMEONE ELSE, adding EXTRA WEIGHT, doing ISOMETRIC or EC- CENTRIC TRAINING, etc.).
Pull-ups should be performed with proper shoulder en- gagement. (Light scapular depression and downward rota- tion, to compensate for the upward rotation and elevation generated while hanging).
Front levers should be performed with proper core, glute and shoulder engagement, (retroversion of the pelvis (pel- vic retroversion) and light scapular retraction, to compen- sate for the anteversion and the protraction generated while hanging).
THE AERIAL MOVEMENT®
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