Page 58 - MANUAL ESTUDIANTES ENG ML1

16.2 PREPARATORY DRILLS
1. Starting from the inverted anatomical position on straps, we will slide the right leg down (right meathook) along the outside of the straps until the quadriceps reaches the right shoulder, creating a pike. (The left foot should be fully flexed, with the outside of the foot resting on the outer edge of the right strap to assist with body posture).

Once we have reached the hook position (with the right leg/hip), in order to increase the body twisting and the pike, and to improve the final position in general, we can pull the right leg in with the left arm.
After reaching this position, we will lower the left leg, making sure it remains in contact with the arm until we bring both legs together. The bottom leg should always remain in contact with the shoulder, while the top leg will move up and down as needed, always remaining in contact with the arm.
We need to perform all the rotations, flexions, extensions, etc., mentioned above to make sure we maintain good posture throughout the skill.
16.3 CONDITIONING
Specifically, conditioning exercises for the rectus abdominis, abdominal obliques, transverse abdominis, etc., and back and
shoulders in general, will help us improve performance, optimize our body lines, and avoid possible injuries.
- Lifting weights or some other type of funcional training, calisthenic workout, or cross-training to provide our muscles with the strength, flexibility, and endurance that our specific training sessions may not address. It will also help us strengthen antagonistic muscles to maintain muscular balance and avoid dysfunction within any of the body’s kinetic chains.
- Abdominal exercises on the floor (abs workout) and stall bars (knees toward the chest, feet toward the hands, etc).
- Conditioning of inverted anatomical. (Chapter 15)
- Skin the cat/German hang.
- From meathook to meathook exercises: Level 1, level 2, and level 3. (Chapter 11)
- From meathook to nutcracker. (Chapter 17)
- One-arm suspensions plus shoulder engagement with one arm. (Chapter 8)
- Front lever progression exercises (for example straddling or bending the legs, using a resistance band, with a spot from
someone else, doing isometric or eccentric training, adding extra weight, etc.).
- Back lever progression exercises (for example straddling or bending the legs, using a resistance band, with a spot from
someone else, doing isometric or eccentric training, adding extra weight, etc.).
16.4 FLEXIBILITY
For this particular skill, we should focus on improving shoulder, pike, waist, and hip flexibility, as well as thoracic mobility, and
chest, latissimus dorsi, and intercostal muscles extension.
- Foam roller exercises and resistance bands.
- "L" stretching: Latissimus dorsi (lats), abdominal obliques (internal, external), intercostal muscles, teres (major and minor), etc.
- Back, pectoral, and shoulder stretching on bench and stall bars.
- Stretching the hips and waist on the floor (extension, rotation, flexion, etc.), psoas and Iliacus (iliopsoas), hamstring muscles,
etc.
56. The Aerial Movement ® © The Aerial Movement 2019