Crow Pose Program Session 11

Prepare
GMB Knee Mobility routine  

Today's GMB Mobility session focusing on Fundamentals

Practice

Today's Paralletttes One (P1) Week 1 Day 1 session

Play

Playing with the Forward Roll setup as taught in Vitamin.

Push

Some extra practice of the Tuck Sit, to assess the level I should be working at and to drill the cues taught by GMB: 
1. Shoulders should be pulled back and down into anti-shrug
2. Chest should be up
3. Hands should be directly below shoulders
4. Butt should be directly under shoulders
5. Elbow pits facing forward
6. Arms should be locked out and pushing hard down into the parallettes.

That's a lot of cues to remember and keep track of at once, actually.

Ponder  

I haven't done much pressing exercise aside from the recent Crow Pose related activities.  Also, while the stability of my previously injured shoulder has improved thanks to Turkish Getup practice, I know I need to ease it into parallette work.  Thus it was an easy decision to work at Level A in P1.

Assessment of todays P1 work:

Plank Push-Ups From Knees - 5-6 reps. Quality: Smooth. Ease: Solid.

Front Dips - 6 reps. Quality: Rough. Ease: Solid.  Searched for a position that would not stretch the shoulders in a painful way - feet too far from the p-bars seems to cause that uncomfortable stretch.  I also need to learn to not use the lower body to power the movement.

Plank Hold - At least 15 seconds. Quality: Smooth. Ease: Solid.

Tuck Hold - 14 sec. Quality: Rough. Ease: Solid.  I forgot to review the updated L-Sit tutorial, which breaks down the progression into more steps than just Tuck Hold and full L-Sit.  I did another assessment after the workout and confirmed I can hold the position with both toes on the ground without much trouble.  After review of the public tutorial and the instructions in Integral Strength, I figured out that the stage of the L-Sit progression I should be working at is with one knee pulled up as high as possible with the toe of the other leg touching the ground.

Mt. Climber Climbers - 6-8 reps. Quality: Smooth. Ease: Solid


A more recent video by GMB shows the pushup from knees and the Front Dip (or what they now call Tricep Dip) at a better angle for learning purposes

Another more recent article by GMB recommends using the thumb to determine optimal grip position - yet another piece of info new to me:
https://gmb.io/parallettes-intro/