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Warm up with Day 1 and Day 7 before doing Day 8
Day 6 is challenging for many reasons but mostly because you are likely feeling the fatigue and your muscles haven’t made full recovery. Your nervous system is still trying to learn everything. You will likely feel like you are regressing, this is normal in any learning process. Stick with it, let this be a little more fun and playful if you are finding it to be a struggle. Feel free to take breaks, and know that you may not be able to do everything to the extent you see me doing it until you practice these drills on a routine basis. It’s normal to feel like you just don’t get it, or its not working out the first few times through – again see if you can get more playful with it.
More Advanced Handstanders: These skills will really help you with your entries (both jumping and pressing). Focus on the push element in every exercise and be sure the weight is in your hands and not in your feet.
How to use this video: If you have the time to watch the whole thing I suggest it, however you could simply utilize the drills provided by fast forwarding till you see me demonstrating then practice along with each drill that I provide. There is a lot of really important conversations that came up in this that will benefit you. Also consider watching it on 1.5X speed so you get get through it all and then slow the video down when you get to a point that you want to listen to carefully.
This video covers Drills for the following:
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Down Dog Push-ups: Film yourself from the side, submit the video in our Facebook group here https://www.facebook.com/groups/theclasspass
Suggested Guidelines:
Looking forward to seeing your submissions: Please cheer each other on, support and encouragement is so important when pursuing challenging adventures. DO WATCH other videos as you will learn so much by seeing different bodies move.
This workshop focuses on how to improve shoulder range of motion within the context of heart openers. We focus primarily on the action of Retraction in the scapula, and strengthing the back body muslces that enable spinal extension. This workshop makes for a great foundation for the shoulder girdle as it tends to be the neglected aspects of the shoulder girdle. That said its great as an introduction to this series, but I also recommend coming back to it after the Arm Balance workshop because it will reset your shoulders and neck.
Let’s review the key points in this workshop:
The Gleno Humeral Joint:Â where the arm bone (humerus) inserts into the shoulder. AKA shoulder joint
The Scapula-costal joint:Â the shoulder blades move around the costals (ribs)
Mobilizing the shoulder blades reduces Gleno-humeral joint stress.
Downward Dog Actions: Push the ground away (upward rotation of scapula), Lift the arm pits/head of arm bone up (posterior tilt the scapula), and externally rotate the upper arm bones – biceps forward
Chaturanga Actions: Hands Wider, Shoulder blades start protracted and slowly move toward retraction as the elbows bend. The best exercise to strengthen the muscles that slow down the retraction, and will also support your jump backs is the multi-part pushups we did from the ground to plank on knees to full plank. Reminder to Keep the head of the arm bone back when lowering – do not anterior tilt the scapula, head of the arm bone back will create posterior tilt of the scapula.
Bound postures:Â the bound shoulder actions are the opposite of chaturanga – ALLOW the head of the arm bone to roll forward and down, and your arm will be able to go back more easily. This is ok when you aren’t weight baring.
Again it was a true pleasure to share this experience with you, I hope you enjoyed learning and practicing!
Get 20% Off The Next Consecutive Workshop Called “Hip Release” When you use the Code: releasemyhips
2-HOUR LIVESTREAM WORKSHOP!
Congratulations on your progress so far, you have completed all videos and preparatory quizzes. Now is a good time to go back and watch the educational videos toward the beginning of the training, or the areas of the body that feel less familiar. You have the ability to skip around the course and focus on the areas of the body you feel less confident on. The final quiz will consist of 65 question, and it requires a 65% score to above. If you fail you may retake the quiz. Complete the quiz in 45 minutes or less. Wishing you the best of luck!
