Page 47 - MANUAL ESTUDIANTES ENG ML1

CHAPTER 12. ROLL-UP TO BACK FLAG/SIDE PLANCHE
For this version of the roll-up we will apply the same technique as in the
regular roll-up, but with a single wrap around the waist and changing the position of the hands.
While this skill is not a back flag/side planche per se, we will apply some of the concepts specific to back flags/side planches, given that the objective of the skill is to reach this position in a safe way.
12.1 TECHNIQUE
The top hand will hold the rope at a distance of about 50 cm (20 in) from the waist, with the thumb pointing up.
This hand should always be holding the rope, given that during the skill, the arm will perform an internal rotation of the wrist- elbow-shoulder to help move the body toward a proper back flag/side planche position. This internal rotation should happen as soon as the leading leg starts the rotation. Delaying or skipping the internal rotation of the arm will stop the movement and prevent us from completing the back flag/side planche.

The bottom hand will hold the rope that trails from the waist (tail) at a distance of about 60 cm (24 in) with the thumb facing up, and will push the rope away (down) during the roll-up.
Just before reaching the back flag/side planche position, to be able to perform the skill, the bottom arm should transform this push into a shoulder flexion (arm raised beside the head) with one of the basic principles of the rotational energies of the back flag/side planche: internal rotation of the wrist-elbow-shoulder.
The combination of this two movements (flexion plus internal rotation) with a light elevation and retraction of the scapula, will open the chest up and increase the thoracic mobility.
Once in a back flag/side planche position, the bottom hand can hold the rope or release it.
If the bottom hand holds the tail too close to the waist it will impede shoulder flexion, and the subsequent opening and extension of the chest, latissimus dorsi, obliques, teres, etc., needed to successfully perform the movement.
We can fix this by sliding the hand as we perform the rotation.
In this version of the skill we are performing only 3/4 of the regular/classic roll-up so we can finish in a back flag/side planche position.
A variation of this movement can be performed without the extra belly wrap.
12.2 PREPARATORY DRILLS & CONDITIONING
The preparatory drills and conditioning will be the same as the regular/classic roll-up. (Chapter 11)
12.3 FLEXIBILITY
A proper level of shoulder, back, and hip flexibility, as well as good thoracic mobility, will allow us a greater range of
movement, reducing the risk of injury and improving aesthetics while executing this skill. The flexibility exercises will be the same as the regular/classic roll-up. (Chapter 11)
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