HSPU Program Session 10

Prepare
GMB Vitamin Prepare

Practice
Vitamin session focusing on movement combination of Kip, Crow Pose, and Snake Down. Quality: Rough, Ease:  Challenging.

Push
Elements Core Conditioning Beginner Circuit - 3 reps first set, 2 reps/set for 2nd and 3rd sets.  2-3 min. rest between sets.

45-sec. Waiter Walk with 16kg KB per arm.

Finish with 2 sets of Bridge Hold, L-Arm Stretch, and most of GMB Spine Mobility routine.

Ponder
As usual in Vitamin combo sessions, we try an easy version of the combo, then a hard version  The easy version starts with an easy version of the Kip in which we just roll back from a squat, then roll forward, using momentum to get back on our feet.   Next is the Crow Pose which is held for a couple of seconds.  After that is the Snake Down.  What I need to work on, if I ever decide I want to get better at this combo:

• Softer landing on balls of feet from Plow position - important component of the full Kip
• Jumping power and/or hip extension strength to launch the hips more explosively towards the sky for the Kip.
• Pressing strength to execute the Snake Down under control

I really like the Core Conditioning Circuit from Elements.  However, because of GMB Lead Trainer Rose's advice to watch out for spending too much time loading my wrists, I've been wondering if I might be subjecting the wrists to too much work by pursuing this HSPU routine 3x a week and also practicing this core conditioning routine on the "active recovery" days.  I'm going to change my core conditioning circuit to this, so less time is spent putting weight on the wrists:

Hollow Body Hold - 10 sec. hold (from Elements Core Conditioning)
Bridge Variation with Leg lowered to side and lifted back - 5x side (from Elements Core Conditioning)
Hanging Leg Raise Variation

I'll start the hanging leg raise progression from top position of rings because it's easier on my shoulders than hanging from the bar.   After my shoulder girdle gets stronger, I may switch to hanging from the bar or rings.  I'll work on hanging knee raises until I get to about 10 reps/set and reassess from there.  I'm going to follow this progression:

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HANGING LEG RAISE/TOES TO BAR - This is such a cool movement that can get you strong for a variety of skills and activities like Straddle Press Handstand or rock climbing. Even “bad” or “incorrect” forms of this is super helpful bc you’re still flexing your abs hard. But if you want to progress this skill to more advanced bodyweight exercises, here’s what you should follow: - 1. Anti-Shrug: Make sure that your shoulders are away from your ears. 2. Point toes: This might cramp up your quads or toes, but point them to lengthen the limbs and translate to your inversion practice. 3. Lift knees: This is where core really lights up. Make sure you’re able to keep steps 1-2 as you lift feet from floor. 4. Gradually extend and straighten: Make sure you’re able to keep steps 1-3 as you extend your legs. - The following progressions demonstrated by GMB Trainer @eorihuela will help you with the Hanging Leg Raise/Toes to Bar: 1. Knee Raise 2. Leg Raise 3. Knee to Face 4. Negatives 5. Toes to Bar . . . . . #gmbfitness #gmbtrainer #goldmedalbodies #gmb #bodyweight #bodyweighttraining #bodyweightworkout #bodyweightexercises #exerciseathome #hometraining #workoutathome #kneeraise #homeexercises #corestrength #coreexercises #hanginglegraise #legraise #toestobar #crossfit #crossfitgymnastics #calesthenics #physicalautonomy #physicalfreedom #physicalfitness #physicaldevelopment

A post shared by GMB Fitness (@gmbfitness) on Nov 28, 2019 at 8:05am PST

I'm doing this core work because a strong core is needed for a good freestanding handstand.  My core strength needs a lot of work to get there.