Thursday, May 26, 2016

Rings One, Level A, Phase 2 Update

Not much to report, really, other than slow but steady progress in Rings One.  I still enjoy substituting the Inverted Press-Pushup superset for the Assisted Tuck to Tuck Shoulder Stand, and holding the Tuck Sit for much longer than the prescribed 3-5 seconds, which I've suspected is just not long enough to progress.  GMB recently updated Parallettes One and one of the updates was to have the trainee work on up to a 60-sec. hold in the Tuck Sit on the P-bars.  I'm getting a bit closer to doing a 30-second hold, with my best hold time in the 22-24 second range.  My rough guess is that my progress in the L-Sit will be tied to my progress in the Inverted Press-Pushup superset as these moves all work the abs.

I've been practicing pistol squats on my Below Rings days.  Today I hit a PR with 3 sets of 6 reps per leg.  Last week I tried an exercise for strengthening the internal hip rotators but missed the part in the instruction about this exercise being for those who don't practice single-leg squats like... the pistol squat!  That internal hip rotator exercise will benefit quite a few people I'm sure, but the soreness from practicing this exercise compromised my performance in the pistol squat, so I dropped the other exercise for now.

Sunday, May 15, 2016

GMB article on the benefits of practicing Bear

Excerpt from the start of the article:

The Bear Walk/Crawl is more than just a warm-up movement. Performed properly and in a variety of ways, it is a full body exercise that stimulates and builds high levels of strength, flexibility, and body control.
For years, various “animal” movements and locomotive patterns have been used in calisthenics, gymnastics, martial arts, and playground games, and their positive effects reach beyond just being fun exercises.
In this article, we’ll go over the details of why and how the Bear in particular is a powerful exercise, and how it is so much more than just moving around with your hands on the ground.
On a related note, here's a link to the Flow Seminar program - which for some reason does not appear on the list of programs at the GMB website: