This is an exercise I learned from my gymnastics teacher. If you can do a wall walk to start, try getting into the basic backbend or wheel as they call it in yoga. From there lift one hand for five seconds, put it back. Lift the other hand for five seconds, put it back. Then lift a leg, then the other leg. Try to remain fully inflated, and stretch through your upper back as much as possible. You want the pressure on your arms and shoulders, not your lower back. Good luck!
Planche Fly on Blocks – fully extended
Refer to the previous week’s video on what I call the planche fly. This week I do the same but on blocks, so balance is more crucial, and you’ll find you can probably do fewer of these than those planche flys.
Planche Fly – fully extended
My planche training is coming along, albeit slowly. Keep in mind here that although I’m extended , I’m also using a bit of a kick to get the upward momentum. As you train this over time, you can kick less, and control the downward phase, slowing it down. These are like negatives, slowly down the release of a contracted muscle, if you’re not strong enough to do the exercise from the start.
hand walks – shoulders and core
This training skill works the shoulders with the full eight of the body, and demands a balanced weight shift and very tight core in order to execute. If you’re having trouble with this trick as-is, try resting one foot on a gymnastics scooter.
bodyrocks – core strength for everyone
We can all use more core strength. It reduces back strain and stress, contributes to over all functional strength, and is good for every fitness enthusiast from runners to gymnasts, martial arts practitioners to yoga fans alike.
If any of these combinations are too difficult with both legs extended, try it with on leg bent, and one leg extended. Good luck!