The heels elevated squat is a quadriceps and knee strengthening exercise. By elevating the heels the forward load is...
Zachary Height Articles
Archer Pull-up – Rings
The archer pull-up on rings is a unilateral pulling exercise and is a progression towards the one arm chin-up. It...
Front Foot Elevated Split Squat – Dumbbell
The front foot elevated split squat is a combination of strength and mobility. By lunging deep you will build ankle...
Skin the Cat – Flat Back
Cues: Pull and lower into skin the cat with a flat back Allow body to relax into full skin the cat Flatten back to...
Handstand – Kick Up – Wall Assisted
The wall assisted kick up is a drill for those already somewhat comfortable with entering a freestanding handstand. In...
Handstand – L-Switches on Wall
L-switches are a great drill for those working to develop consistency with their handstand entries. Learning the...
Horse Stance with Stick
The horse stance is an active mobility and endurance drill for the legs. Conscious effort should be applied to make...
Handstand – Straddle Scissors – Wall Assisted
The straddle scissor with wall assistance is a precursor to performing them away from the wall. With careful execution...
Round Back Flat Back Hinge – Anchored
Cues: Roll down keeping hips forward to mobilize the middle and upper back Grasp anchor and pull through hips to...
Round Back Flat Back Hinge
Cues: Hinge forward maintaining lumbar extension and creating anterior pelvic tilt to stretch the hamstrings Pull into...
Prone Handstand – Wall
Cues: Create a clean line from hands through feet Actively push through shoulders into wall Brace abs, squeeze glutes,...
Shoulder Extension Hang
Cues: Step into hang slowly and with straight arms Keep body straight while relaxing through shoulders to stretch...
