Page 42 - MANUAL ESTUDIANTES ENG ML1

6. We perform preparatory drill #4, but this time, as soon as the left leg meets the right we keep the legs together. The legs should remain together until we finish the exercise.
(This movement can stop our spin and rotational energy).
Although we perform this drill #6 hanging, instead of hand-standing, the body alignment and movement will be energetically and technically assimilated at the pommel horse in artistic gymnastic.
We want to maintain a straight legs-hips-torso line throughout the full drill, as well as proper shoulder engagement when the body is extending forward (belly up).
7. We perform a combination of preparatory drills #4, #5, and #6, alternating drills each time.
8. Flare: We perform preparatory drill #3, but this time, as we spin around in a constant movement, we add drill #6 (legs together) followed by drill #2 (football kick), until we finish the exercise by holding a nutcracker or meathook.
9. We perform preparatory drill #8 hanging on one arm (right). The free arm (left) will be used as a counterweight while executing the movement.
10.3 CONDITIONING
General and complementary conditioning to strengthen the muscles used during this skill and to strengthen antagonistic
muscles to maintain muscular balance. (calisthenic workout, lifting weights, functional training, etc.).
- Abdominal exercises to improve lines.
- Basic and skill-specific exercises for nutcrackers and meathooks (conditioning Chapters 15, 16 & 17)
- One-arm suspensions plus shoulder engagement with one arm. (Chapter 8)
- Grip and forearm exercises. (Chapter 8)
10.4 FLEXIBILITY
A proper level of shoulder, back, and hip flexibility as well as good thoracic mobility will allow us greater range of movement,
reducing the risk of injury and improving aesthetics while executing this skill.

10.5 SOME SKILLS/MOVES
Spint to meathook or to nutcracker. Full flare (ML2).
Spin to back flag/side planche.
From spin to roll-up hands-free (ML2).
40. The Aerial Movement ® © The Aerial Movement 2019