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Handstand – Wall Facing Tuck
The wall facing tuck hold develops compression mobility and pushing strength through the upper back for the handstand and is helpful for building pressing capacity. Cues: Bring the knees below hip level Keep eyes on the floor Push up like your life depends on...
Handstand – Wall Facing Tuck Extensions
The wall facing tuck extension is an active mobility as well as upper back strengthening drill for the handstand. Cues: Bring the knees below hip level each rep Keep eyes on the floor Place hands as close as possible to wall while achieving the first two cues...
Prone Straddle Extension
Developing a powerful straddle will stabilize your lower back and is integral to keeping a body healthy. Not all leg exercises are done standing up, or lifting weights. Using reps is an effective way to develop awareness and power in the straddle. Cues: Grasp the...
Prone Straddle Hold
Developing a powerful straddle will stabilize your lower back and is integral to keeping a body healthy. Not all leg exercises are done standing up, or lifting weights. Cues: Grasp the bench using both arms. The closer you hold the to edge the heavier your lower half...
L-Sit on Floor
A core building behemoth of an exercise. Performing L-sits on the floor challenges scapular depression and mobility as well as growing your abs. It may seem like your arms are too short to push your hips off the floor, but with strong pressure downwards your shoulders...
Straddle L-Sit – Extension
This is an active mobility drill to build towards a straddle L-sit and eventually the stalder press. Cues: Keep the hands flat on the box. This builds wrist mobility and strength. Extend the knees forcefully with toes pointed each rep. Straddle hard and do not rest...
DB Floor Press – Alternating
The Alternating DB Floor Press is an exercise to develop arm strength as well as to teach proper back tension in the press.Cues: Depress the scaps strongly so your shoulders brace securely against the floor Maintain tension as you lower one DB Keep the straight arm...
DB Floor Press
The DB Floor Press is an exercise to develop arm strength as well as to teach proper back tension in the press.Cues: Depress the scaps strongly so your shoulders brace securely against the floor Maintain tension as you lower the DB's Keep Tension as elbows contact...
Seated Piriformis Stretch
Cues: Take a seat and cross one ankle over the other knee Hinge forward to stretch glute the up leg side You can push down on your knee if it is angled upwards significantly Do not cause pain to your knee Mistakes: Causing pain/twisting in your knee Rounding back...
Wrist – Ulnar Flexion
Cues: Hold arm out with thumb side up Flex weight back towards elbow Lower smoothly and under control Mistakes: Allowing wrist to twist Bending the elbow Working too quickly
Wrist – Radial Flexion
Cues: Hold arm at roughly 45 degree angle with thumb up Extend weight out and flex it back under control Mistakes: Allowing wrist to rotate Working too quickly Bending at the elbow
Wrist – Pronation and Supination
Cues: Bend elbow to 90 degrees and brace it on your leg Lock wrist in neutral position Rotate weight left and right under control Mistakes: Working with elbow at greater than 90 degrees Allowing wrist to flex or extend Working too quickly and out of control