Set up rings
Practice
Pair 1
Inverted Press on Parallettes w/ 1-step elevated feet and 4-sec. negative - 3 sets of 3 reps. - Quality: Smooth, Ease: Challenging
Pullup on Rings w/ 4-sec. negative - 3 sets of 4-5 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets
4 min. rest before Pair 2
Pair 2
Incline Pushup on Rings w/ 4-sec. negative - 3 sets of 6 reps - Quality: Smooth, Ease: Solid
Tuck Front Lever Rows Rings w/ 6-8 sec. negative - 3 reps - Quality: Smooth, Ease: Solid
2 min. rest between all sets
Ponder
Inverted Press on Parallettes on the stair landing, with feet elevated one step, turned out to be just hard today as it was on the rings a couple of days ago. I'll stick to working on the P-Barz though, because I can use the stairs to elevate the feet as I progress, and I've always progressed a little faster in this type of movement working with the P-Barz.
Pullups do feel a lot better descending into active hang instead of all the way into passive dead hang.
Incline pushups are coming along fine. Posterior pelvic tilt with active core almost feels automatic now. I'm improving at maintaining scapular protraction while preventing elbows from flaring.
Actually, I was doing pushups wrong. Scapula should be moving during the pushup, not kept in protraction or retraction for the entire movement.
I reviewed this video to see if my understanding of the Inverted Press (pike pushup) mechanics is correct. The cues I remembered:
- Elbows in line with the torso
- Scapula should be protracted, not retracted
- Scapula should be depressed except when the arms are straight, in which case one should shrug the shoulders to get to the very top of the movement, then anti-shrug the shoulders before starting to descend.
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