HSPU Mini Course Practice A. I managed to extend my left leg just short of lockout twice, and extended my left leg once. I have to keep remembering to engage the core to stack my shoulders over my head and my hips over my shoulders. I'm getting better at maintaining pressure on my hands to keep myself stable as I extend a leg.
HSPU Mini Course Play - 6 pike push up singles, starting with 1-inch lean. I assumed the start position with straight arms, then leaned the arms slightly forward, so that the shoulders were 1 inch ahead of the wrists. The reason I started with a lean is, the mini course instructions say to work up to 8 reps at your current starting position; then increase your forward lean and go back down to 6 reps, and work back up to 8 reps before increasing difficulty again by increasing forward lean some more. There aren't actually any instructions on how much to increase the forward lean, each time the we progress, so I settled on 1-inch increments. If I increase my forward lean too much at one time, I'm afraid I might injure a shoulder. On the very first rep, I allowed my knees to bend on the way down because I wasn't confident I could execute the movement. By the 4th rep, I was engaging my core, with greater confidence, to raise my hips higher while keeping my legs straight. This resulted in making my feet light enough to slide closer to my hands. My best rep was probably the 5th, with the light feet signaling that decent load was on my upper body, yet execution was strong. The 6th rep was a bit sloppy because I felt like I had to work harder than on the 5th rep.
Static But Deadly Circuit A - I chose to do circuit A because this circuit actually works my shoulders harder than circuit B. I tried horse stance with my feet slightly turned out to see if I could sink lower, but decided to stick to parallel feet. This video inspired me to practice with parallel feet. I've always had flat feet. I like feeling my foot arches activate when I practice horse stance with parallel feet. I don't mind sacrificing depth for foot arch work by practicing with parallel feet. My knees look awkward because the parallel feet force them to bend inward a bit but I don't feel any pain as long as I engage my hip rotators to pull the knees outward. I progressed to being able to hold the hollow body plank for almost a minute, before I have to pull the feet in a bit.
6/23
Static But Deadly Circuit B - I made some progress in the side plank, being able to hold for at least 50s on each side. I regressed a bit in the isometric bent-arm bear, not being able to hold the full minute.
Chest expander workout:
Overhand Vertical Pullapart - 1 set - 5 springs
Overhand Vertical Pullapart - backoff set - 4 springs
Underhand Vertical Pullapart - 1 set - 4 springs
Underhand Vertical Pullapart - backoff set - 3 springs
Horizontal Pullapart - 1 set - 2 springs
Horizontal Pullapart - back off set - 1 spring
Hamstring mobilty circuit:
- Good morning - 10 reps
- Elephant walk - 10 reps
- Straddle side bend w/ 4kg plate on stack of 8 puzzle mat tiles - 7 reps w/10s hold on last rep
Static But Deadly Circuit A - Completed most holds except chin up.
Hamstring mobilty circuit:
- Good morning - 10 reps
- Elephant walk - 10 reps
- Straddle side bend w/ 4kg plate on stack of 8 puzzle mat tiles - 5 reps w/ 10s hold on last rep
HSPU Mini Course Practice A - I got close to straightening each leg while working in headstand.
HSPU Mini Course Push - 4 sets of 6 parallette pike push ups w/1 inch lean, 3 sets of 5 chin ups. As with the Play session, I started each rep with a slight forward lean with the shoulders about 1 inch ahead of my wrists. When Eduardo Orihuela does a parallette pike push up that results in feet floating in the air, his arm lean is so far forward that I think his shoulders may be as much as a foot ahead of his wrists.
Cooldown - Straddle sit on stack of 6 puzzle mat tiles for 1 min. Next progression for my straddle side bend is to elevate my butt a little less so I thought I'd try straddle sit on 6 tiles instead of 8.
6/25
Chest expander workout:
Overhand Vertical Pullapart - 1 set - 5 springs
Overhand Vertical Pullapart - backoff set - 4 springs
Underhand Vertical Pullapart - 1 set - 4 springs
Underhand Vertical Pullapart - backoff set - 3 springs
Horizontal Pullapart - 1 set - 2 springs
Mechancial drop set of Underhand Vertical Pullapart - 2 springs
Horizontal Pullapart - back off set - 1 spring
GMB Static But Deadly Circuit B - 2 rounds - Managed to hold side plank for 1 min. per side
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