General Training Demos
Thoracic Mobilization #2
This drill is essential when developing torso mobility for overhead exercises found in weightlifting and hand balancing. Cues: Utilize one of the versions for the entire set Keep the knee locked in place by pushing it forward and focusing to move through the torso...
Lat/Tri Insertion Stretch
This active mobility drill challenges core strength while opening the shoulders in preparation for overhead movements like the handstand Cues: Achieve quality kneeling before advancing to more difficult positions Opening the armpit and maintaining a hollow torso is...
Lat/Tri Insertion Stretch – Thighs Supported
This active mobility drill challenges core strength while opening the shoulders in preparation for overhead movements like the handstand Cues: Adjust the benches or boxes according to your height Prioritize opening the shoulder angle while maintaining a hollow torso...
Goblet Pistol Squat
The goblet pistol squat builds on the pistol to increase unilateral strength in the legs and challenges balance and flexibility to a greater degree Cues: Hold a weight in front of your chest to load this movement Raise one leg as high as you are able with knee locked...
Pistol Squat
The pistol squat builds unilateral strength in the legs and challenges balance and flexibility Cues: Raise one leg as high as you are able with knee locked and toe pointed Squat down and stand under control while keeping leg high Move under control and maintain...
Handstand – Tuck with Head In
The tuck handstand compresses your shape and places additional load on the upper back. This both requires as well as builds powerful shoulder flexion and stability that translates well to other shapes and movements outside of hand balancing. Bringing the head in...
Handstand Weight Shift in Pike
The weight shift in pike is a drill to teach the proper movement to shift to one arm and keep the non-working shoulder activeCues: Push up and tilt towards the supporting arm while continuing to push up and reach with the other arm Allow non-working arm to peel from...
Sissy Squat to Half Bridge
The sissy to half bridge is a progression towards animalistic movement that will help connect standing postures to hand balances and other soft acrobatic skills. Cues: Squeeze the glutes to open hips before you move into the squat Continue squeezing glutes throughout...
Handstand – Step In
The step in bridges the gap between wall supported handstands and kicking up to freestanding from the floor. By executing a controlled step into the handstand position you will develop awareness of the correct positioning as well as build up muscle endurance to...
Wushu Stretch – Frontal
Wushu stretching involves pulses into a stretched range to build up resilience and mobility in the associated muscles and tendons. Working carefully this is a very effective way and building functional range of motion and developing your mobility.Cues: Place a heel on...
Handstand – Wall Facing Alignment Drill
With the typical wall facing handstand there is some degree of angle or pike to contact the wall. By flexing the ankle you can keep your alignment vertical and control the balance with your hands. This allows for practice in a perfect vertical alignment that can then...
Handstand – Wall Facing Assisted Freestanding
The wall facing handstand is an integral part of the beginner's handstand toolkit. By utilizing light contact facing the wall, one develops the hand strength to control over balance while having the wall for support on under balance.Cues: Acquire wall facing handstand...
Handstand – Back to Wall Assisted Freestanding
The back to wall assisted freestanding handstand is great for developing confidence in the handstand. Some experts will say you should never train back to wall when learning, but it some cases it may be better to learn and develop some bad habits than to never learn...
Handstand – Freestanding Tuck
The tuck handstand compresses your shape and places additional load on the upper back. This both requires as well as builds powerful shoulder flexion and stability that translates well to other shapes and movements outside of hand balancing.Cues: Enter handstand with...
Shoulder Extension Rollover – Pronated
Shoulder extension is a key element in upper body movements like the push-up, dip and pull-up. It is also extremely important for more advanced movements like skin the cat and back levers.Cues: Use a pronated grip Keep the torso neutral and raise the stick as high as...
Dumbbell Push Jerk – Single Arm
The push jerk is a more efficient way of getting a dumbbell overhead. By dipping under and locking the elbow you can more effectively utilize the strength of your legs and entire body to move heavier loads.Cues: Dip and drive to move the weight upwards Dip again and...
Farmer’s Carry
The farmer's carry is good old fashioned hard work. It can be used for absolutely strength, conditioning, mental toughness, or specifically to build scap strength and body awareness. A fantastic exercise that can be as fun and varied as it is brutal.Cues: Squeeze the...
Kettlebell Swing – Single Arm
The single arm kettlebell swing combines all the benefits of the traditional swing with the benefits of unilateral training. Cues All the components of the Russian kettlebell swing Mistakes Swinging too high Swinging with the body instead of the hips Inconsistency...
Hand Walkout to Plank
The hand walkout to plank is a staple in warm ups regardless of your chosen training methods. It warms up the hips and legs and upper body to get you ready to train. Cues: Keep the knees straight as you reach towards the floor Take small steps with the hands to warm...
Hand Walkout Push-up
The hand walkout push-up is a staple in warm ups regardless of your chosen training methods. It warms up the hips and legs and upper body to get you ready to train. Cues: Keep the knees straight as you reach towards the floor Take small steps with the hands to warm...
Gorilla Row
The gorilla row uses a bracing arm against the ground to anchor and allow for heavier rowing and bigger gains. Cues: Brace in a powerful stance and lock your supporting elbow strongly to support your torso Row the dumbbell by retracting and depressing your scap as you...