Day 1 Session 1- Hand Balancing

In teaching you must start by creating a common language: terminology

Phase 1 Terminology- From the teachers mouth to the students ears/mind
Phase 2 Terminology- From the students mind to his her/his body (action)
Scapular movement
Protraction- scaps move away from spine
Retraction- scaps move in toward spine
Elevation- scaps move up
Depression- scaps move down
Upward rotation- bottom of scaps move away from spine, top of scaps move
toward spine
Downward rotation- bottom of scaps move toward spine, top of scaps move away
from spine
Internal rotation (really arm movement)
External rotation (really arm movement)
Exercise: Sit on floor with legs out straight, arms straight up overhead, shoulders depressed.
Elevate scapulas as only movement to touch partners hands positioned just above. Each time
partner moves hands slightly higher
Exercise (scap push ups): In with plank with full scapular protraction, hold for 3 seconds then
partner touches spine; move to full retraction, then back up. 10 reps
-Progression: Shift forward to tops of toes, feet straight, shoulders in front of feet
Un-coupling movement- reversing commonly paired movement patterns to increase
movement capacity/options. Examples:
Upward rotation and elevation / downward rotation and depression- practice
inverting movements to upward rotation and depression / downward rotation and
elevation
Pelvic movement
Anterior tilt- front of pelvis tips downward; glutes and abs are turned off
Posterior tilt- front of pelvis tips backwards; glutes and abs and engaged.
(Couples with feet turning out)
Chest movement
Open chest couples with protraction and external rotation
Closed chest couples with retraction and internal rotation
Exercise: Lay down, knees bent, feet together, arms crossed, posterior pelvic tilt (low back flat)
-Partner slides hand to butt; minimal posterior pelvic tilt to lift butt out of the way
-Partner slides hand to low back; minimal anterior pelvic tilt to lift low back out of the way
-Partner slides hand to shoulders; minimal shoulder elevation (like beginning of a sit-up) to lift
shoulders out of the way

-Partner chooses at random which points to move toward; singling visibly where s/he is going
-Goal with all partner exercises is to have partner succeed 80% of the time. This allows them to
work at a pace that is functional and shows results. Do not make too easy but not seek to trick
or beat, this does not allow for optimal growth but focuses attention of frustration.
Handstand
-One necessary aspect of a handstand is having your center of mass over your point of
contact with the ground
-Should be as straight as possible, not hollow
-Need stability to remain rigid with mass over support
-To spot a chest to wall handstand, squat down in a wide stance, cup under partners
shoulders and brace as they walk up and when they come down
Exercise: Front line drill lay on face, feet together, arms out 45 degrees. Partner rotates your
hips into a posterior tilt, belly button should stay on the floor. Practice a steady hold, partner
poking to test glute and ab contraction 60 seconds.
-Same as above, only arms over head with hands and wrists slightly elevated off the
ground
-Same as above only hold a PVC overhead. If you lose tilt or bodyline three times move
back in the progression
Wrist prep- low dosages as a part of your warm-up
First knuckle raises: Plank with index fingers parallel. Press off palms onto only fingers (whole
fingers, not tips), thumbs off ground
-Steps down: on knees; on knees, butt on heels; leaning against wall
Fin push-ups: Push-ups on wrists with fingers pointed back. Hands should be wide enough that
forearms are vertical at bottom.
-Same step down variations
Dorsal push-ups: Push-ups with arms internally rotated, ideally pinkys pointed back, at least
inward.
Example of hand balancing session:
A. General mobility work
B. Specific joint prep (shoulders/wrists) 1-3 sets
C. Bodyline work (front line drill 60 sec/ rest 60 sec 3-5 sets)
D. Chest to wall handstands 30-60 sec 1-1 work to rest ratio (make sure to use the
same variation as the bodyline drill)
E. Extra wrist prep 3 sets (can do a circuit of 3 exercises, 10 reps, 3 circuits)

Day 1 Sessions 2
Stick drills
Types of grip
Pronated
Suppentated
Eagle (extreme suppenated)
Exercises:
The following are examples of kinetic koans
-Hold stick at hips, pike, hold stick with hips and let hands hang. Re-stand
-Variation: same but add squat after pike
-Hold with double supinated grip, slide to one side, twist to eagle and back (rotating body into
open side makes it easier)
-Same thing at eye level, overhead, behind the back (flexing at the pelvis makes it
easier), same between legs
-Hold with one eagle, one supinated grip, slide toward supinated, then rotate to eagle
-Same thing overhead, between legs, in front keeping parallel, behind back
-Grip stick with fingertips, step over one foot at a time then back without touching
-Hope over and back; Jump over and back; Jump over and back off rebound
-Sit with feet off of the ground, hold stick and move from touching hips to butt without touching
your feet
-Progression- same with straight legs; straight feet
-Stick on floor, rotate 360 degrees while keeping stick planted and body on same side (twist
stick around, then lower stick and untwist arm)
-Same in reverse direction
-Same with two sticks (starts the same but once arms are tangled, step out on high arm
side. Try same in reverse direction.
-Lay on back with legs up, stick balancing on feet; end laying on stomach, knees bent with stick
still on feet- dont use your arms
(two answers: twist to one side; backward roll)
-Activation game: partner drops stick at different angles, catch as close to the ground and
quietly as possible
-Try catching in squats
-Try catching in pike
-Partner calls which hand you catch with

Hanging

Anything with an anchor point and straight arm

Scapula and grip tend to bring weak links in pulling movements
If you cant maintain a particular hang for at least 30 seconds use a support
Look at Dr. Kirsch book on hanging for surgical rehab (this book?)
Types of hang (should be totally relaxed except for grip)
1. Dead/passive- start with pronated grip, elevate upwardly rotated scapulas
2. Active- start with depressed scapula
Practice moving from passive to active, hold 3 seconds, dead hang 1 second x10 reps
3. Arch- nipples to the sky, arch and retract scapulas, externally rotate arms
4. German- Start on low hanging rings and rotate arms into position then squat as
low as possible to simulate full range. Actively protract scapulas
5. One-arm
6. Levers
7. Meat hook
8. Others
Dynamic hang has movement
Front to back kipping is most common
Side to side is safer and should be taught first. Once swing is strong, practice
letting go on flexed side. Then practice changing grip (supinated to pronated then back)
End of day workout
3s NFT (3 sets not for time):
Active hang variation x5 (arch 3sec, release)
Stomach to wall handstand walk up x3 (bodyline variation)
German hang variation (rings x10 sec)
Scap push-ups (full x10)

Day 2 Session 1
Finite isolation
Neck
Hold up index fingers about one inch from either side of chin, practice gliding
neck side to side until touching fingers. No turning or rotating, glide just the head with
orientation staying constant
Same thing but forward and back so that fingers disappear from peripheral vision
Circles
Sternum
Hold arms straight out to sides, practice gliding sternum side to side. No turning
or rotating chest or hips, glide just chest keeping arm and hip orientation constant
Simple seeming movements but hard to do, present a new neural pattern. Once you are able to
do one easily, find a new challenge
Exercises:
-Partner chops to neck slowly, glide away, then back and around
-Shoulder blades depressed, chop under ear, drop head to shoulder then down and around.
Think about head moving forward and down not just down
-Arms straight out to sides, partner chops to ribs, glide away then back and around
-Arms straight out to sides, partner chop to ribs, flex sternum to side, then rotate forward and
down and around
-Arms straight out to sides, partner chop to ribs, flex sternum to side, then rotate backward and
down and around (if needed can flex hips, tilt head back, raise heels to make easier)
-Partner squats and chops to waist, glide pelvis to side then hinge and circle backward and
around (if needed can bend knees or raise heels to make easier)
-Partner squats and chops to knees, rotate each knee inward, back and around as needed
-Combine different heights at random with other random chops.
-Combine at random but include stepping
-Combine at random, responder avoids as much as needed then stays still until next chop
-Person chopping closes their eyes
-Everything without having to remain in spot (??)
Try to maintain consistent speed
Zen archer game
Participants walk around the room making eye contact with everyone they pass. When the
moderator says start one person begins as an attacker the other defender. Do nto bother
talking, someone will naturally assume the role and start attacking by slowly ingressing with all
body parts in all manner of movement. The defended flows with them, moving all ways possible
to avoid while staying close. On cue change roles or continue walking until you start again.
-Can be done with variations such as defender maintains point of contact with a wall

-Example of an eternal game. It has the right tools to be played forever like soccer,
wrestling, etc.

Day 2 Session 2
Human movement 101
With the spine we organize the body in space: needs mobility
With the hands we manipulate: needs complexity of range, ability to control loads
With the legs we create locomotion: needs strength and power

Mobility trumps stability

Scapulas create complexity, hips create intensity

Closed kinetic chain: Center of body mass moves toward the peripheral
Open kinetic chain: Peripheral moves toward the center of body mass

Why gymnastics is preferred for upper body training

More complexity
Complexity creates transferability of strength to other applications
Weight training is too specific in its range of motion/ expression of
strength
Straight arm, bent arm, push, pull all at many angles- if you move to a new
discipline you probably have something that works for it
Certain amounts of risk allows for greater activation- need to find the sweet spot
where there is the right ratio
Develops proprioception and a lot of other attributes beyond strength
Develops grip strength
Those who work with closed kinetic chains fare better with an open kinetic chain
than the inverse
Multi-planar movement
Develops stability
Rings are sweet spot of instability that still allows loadability
Rings can transition between push and pull
Moves from isolation to integration to improvisation
Improvisation is the heart of the human condition: expression

Muscle up group
Need to develop false grip- used as a support mechanism during the transition from pull to push
Grip

Start by gripping at the top of the ring

Rotate until grip is under the strap
Close elbows in toward one another to lock the grip
Start high with bent elbows and feet on ground for 15 second hold.
Progress to full hang with eagle grip
With grip think about actively suppenating

Support (at the top of the muscle up/finish)

Most important things are scapular depression and full elbow lock out
Rings turned out 30-45 degrees increases instability (2nd step in progression)
Release contact with straps by moving rings out from body (3rd step in
progression)
Try 3 sets of 15 seconds hang, rest, then 15 seconds
From hang practice pulling rings to chest. Be in active arch
From support dip until forearm touches biceps
-To reduce instability have partner touch your wrists with her/his fingers
Bottom of dip: elbows up, forearm and biceps touching, thumbs touching body
From bottom of dip, keep thumbs touching body and trace body line (around edge of chest) until
in false grip hang. Hold for one minute x2 sets.
Bent arm strength workout examples
1) For beginners
AMRAP 30min (as many reps as possible) rest as little as needed
a) 10-30 seconds eccentric dip + 10-30 seconds eccentric chin
b) 90 seconds external rotation work x3 sets
2) Intermediate, working toward muscle up
AMRAP 30min
a) 2 reps false grip pull up + 5 seconds pause on second rep
b) 2 dips: 3 second eccentric, no pause at bottom, fast as possible
concentric, 1 second pause
c) Muscle up transitions 60 seconds, 60-90 seconds rest x3 sets
3) Working to get multiple muscle ups
AMRAP 20-30min
a) 1 muscle up + 2 second pause RTO (rings turned out) support and
controlled eccentric
4) Advanced rIng routine, 3-5 sets:
a) 2-4 muscle ups
b) L-sit 5 seconds
c) Shoulder stand 5 seconds, lower to support

d)
e)
f)
g)

2-4 forward rolls

Roll back, inversion hang
Back lever 5 seconds, pull to front lever 2-4 reps
3-5 minutes rest

Sample 8-day program

1. Bent arm strength
2. Straight arm strength
3. Legs and handstands
4. Rest
x2

Day 2 Session 3 (afternoon)

Squat exercises:
Pushone knee out
Pump the knee out
Head or elbow to floor (use fingers/fists to make a shelf to touch so something
touches floor)
Raise one heel, press knee forward to stretch big toe
Same but then internally rotate knee to touch opposite shin
Rotate knee in toward ground without lifting heel 10 second hold for 10 reps
Locomotion
Hands and feet low butt crawl (knees off ground)
Raise contralateral hand and foot, hold 3 seconds before
replacing
Same, hold 1 second
Place outside palm bone and roll onto fingers and ball of foot
Do with PVC balanced on hips, dont drop
Side squat, extend one foot out to side, touch toe then plant foot, shift weight
across, step into squat. Repeat.
Side squat, plant hands in front, press into, slide feet across floor keeping in
contact, then slide hands
Side squat, plant hands in front, move rear hand across then place other, rear leg
passes in front of front leg, then front leg moves to return to squat
Side squat, plant hands in front, helicopter to rotate shoulders and hips in
direction of movement, press into hands and glide feet across, back to squat (application
of press up)
Dragon squat step rear leg behind front in direction of movement, plant ball of
foot, stay low. Twist all the way around, staying low then step out to side back to squat
Crab walk Side squat, straighten front leg out in direction of movement staying
low, step back leg up to meet in squat
Side squat, straighten front leg out in direction of movement staying low, step
behind into a dragon squat, untwist, step out to squat
Wipe your ass, look at it, check your foot that you didnt step in it, reach far far to
the garbage can, replace hand with foot - From a plank step one foot up by your hand,
with that side hand make a motion like wiping your ass, then bring the arm up high over
your head, look at it, raise your opposite foot and arch across to look at it, place the first
hand on the floor far in front of you, then the raised foot places down where the hand on
that side is and repeat on opposite side.
Same thing but bring your ear to the ground at the end