Page 63 - MANUAL ESTUDIANTES ENG ML1

BASIC AND SKILL SPECIFIC EXERCISES
- From standing on the floor to Nutcracker:
Russian technique (legs together): pike and lift both legs at the same time, keeping them together (the wider the legs the easier the drill).
Canadian technique (legs apart): the external leg, same leg as holding arm, will remain piked and open (as a "développé à la seconde" in ballet), and will externally rotate as the internal leg pikes to reach the Nutcracker position. Then, the external leg should internally rotate as we go back to the initial position remaining piked throughout the movement at an approximate height of the chest.
- From standing on the floor to meathook (legs together or apart, depending on the desired level of difficulty).
- From meathook to nutcracker (keeping the pike and lowering the hip to reach the hand-foot position during the transition from meathook to nutcracker / nutcracker to meathook). One of the most common mistakes is to lose the pike without lowering the hip, only moving the oposite leg of the hanging arm from a meathook to a nutcracker/nutcracker to meathook
position.
- From nutcracker to 1/2 back flag/side planche.
- From 1/2 back flag/side planche to back flag/side planche
- Isometric back flag/side planche position.
- From meathook to back flag/side planche.
- From back flag/side planche to meathook.
- From back flag/side planche to vertical position.
- From one-armed back flag/side planche to one-armed back lever.
- Inverted anatomical exercises. (Chapter 15)
- Meathook exercises. (Chapter 16)
- 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.).
- One-arm suspensions plus shoulder engagement. (Chapter 8).
- Grip conditioning and forearm exercises. (Chapter 8)
Basic and skill specific exercises should be performed with proper shoulder engagement.
Preparatory drills #3, #4, and #5 can be performed as conditioning, depending on the level of intensity and individual fitness level.
Recovery should last between 24 and 72 hours, depending on the exercise, type of training or its level of intensity.
COMPLEMENTARY TRAINING EXAMPLES:
- Lifting weights or some other type of funcional training, calisthenic workout, or cross-training exercises for shoulders, back, pecs, glutes, abdominal, and the lumbar region will 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).
- Abdominal exercises on stall bars keeping a proper shoulder engagement (knees toward the chest, feet toward the hands, etc).
- One-arm suspensions plus shoulder engagement. (Chapter 8).
- Grip conditioning and forearm exercises. (Chapter 8)
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