Page 62 - MANUAL ESTUDIANTES ENG ML1

2. We start by sitting on the floor, holding with one arm the straps (the one will hold the back flag/side planche) and placing the leg opposite to the back flag/side planche arm (outside leg) on a crash mat or bench.
Supporting our weight with the opposite arm (on the floor) and externally rotating the outside leg (making sure to keep it in contact with the crash mat or bench), we will perform the same movement as the frontal back flag/side planche, leading with the inside leg. We then push away with the hand that is resting on the floor and use the rotational energy generated to finish the movement, finally reaching the back flag/side planche.
3. Hanging from both arms while keeping our hips flexed in a pike, we perform the frontal back flag/side planche movement, respecting each and all of the technical details and upward rotational energies.
When performing this drill #3, before arriving at the hip-elbow position, we will aim for an ascending diagonal line with the external leg and a descending diagonal line with the internal leg, performing simultaneously an external rotation of the outside leg and hip to open up the body toward full extension, reaching the back flag/side planche.
4. From a standing position holding with one arm the straps and the free hand holding a resistance band (held in between the legs), we perform the frontal back flag/side planche movement, respecting each and all of the technical details and upward rotational energies previously mentioned in this chapter.
5. From a standing position holding with one arm, we place the foot opposite to the hanging arm inside the loop of a resistance band. Keeping our hips flexed in a pike, we perform the frontal back flag/side planche movement, respecting each and all of the technical details and upward rotational energies.
One of the most common errors when performing this drill #5 is to lose our hips flexed in a pike, mistakenly pushing with the foot inside the loop or resistance band reaching a vertical with the internal leg and the hips.
The goal of these drills is to keep the pike and gradually split the legs to achieve the optimal back flag/side planche position, paying attention to each and every one of the rotational energies and technical details previously mentioned in this chapter.
6. On the rope, perform preparatory drill #5, using both arms. We need to keep the top arm straight and the bottom arm at an approximate height of the chest in order to apply the rotational energies needed for the back flag/side planche.
17.3 CONDITIONING
As a general rule, the back flag/side planche would be a maximal (1RM) or submaximal strength skill of short duration (in a
typical routine we would not perform more than three consecutive back flags/side planches).
The focus of our training should be maximal or submaximal strength more than endurance. For all of these training exercises, we will perform sets with a small number of repetitions and at a high level of intensity. However, we need to keep in mind that at the beginning, our goal is to improve muscular development and tone and allow our body to memorize movement patterns. Initially, for the more complex exercises, we can do more repetitions at a lower intensity (using two-arms, with a spot from someone else or using a resistance band, straddling or bending the legs, etc.), but as we get closer to the desired movement pattern and our body is ready for the skill, we will do sets with fewer repetitions at a higher intensity. Since we are aiming for maximal or submaximal strength to perform the skills, we will perform a maximum of up to 5 repetitions.
As a general guideline, we can program our training focusing on the type of workout needed, including concentric, eccentric, or isometric exercises (see Chapter 1 for reference).
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