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Old 08-17-2012, 05:32 PM   #11
Chris Rice
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Blair and Steven
Before actually putting together a "program" I need to see what I can even do with many of these movements as I have never done them before - so today I just tried some things as I went along - here's what happened. I'll try some of the other movements over the next few workouts - by then I should know more about what I can do and can not do - and become more ready to introduce some structure to the workouts.


8-17-12
AM
Bike Trainer 10 minutes
PVC breathing exercises - been doing these for over 40 years
Bent Press - 8-12-16-20K x 5 L&R - a current mini goal is to learn this lift
Ring Support - 10 sec hold x 10 - Just hop up and hold - I'm shaky and can't keep locked and straight arms very well
Ring Inverted Hangs - 5 x 15 seconds
Ring German Hang - 5 x 10 seconds
Ring Tuck Back Lever - 5 x 10 seconds
Ring Tuck Front Lever - 5 x 10 seconds
L - sit on Parallelettes - Held legs perfectly straight - couldn't hold them quite as high as I want them - 5 x 10 seconds - posterior is tight - need to stretch more
Everything above done on the Minute
KB Press - 20K x 20 L&R
KB Snatch - 20K x 20 L&R
Leverage Squat - 240# x 20 reps
Did some straddle and other stretches to relax and finish up

First time doing any gymnastics stuff and yes I do know it's not really "Gymnastics" but I have to start some place. The things I dd weren't all that hard one at a time but I can see where they will add up with more volume or time held.

Total WO Time just over an hour.
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Old 09-06-2012, 08:56 AM   #12
Chris Rice
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I managed my first straddle back lever today - held it for 3 breaths, not very long but it's a start - I want to get the wife to film it before long to see how it really looks compared to how I think I look doing it. Not much to most of you but it is progress for me. Can't hold the front lever that way yet though.
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Old 09-06-2012, 10:49 AM   #13
Blair Lowe
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No, typically front lever is more difficult for most.

Back lever you can lock the lats and triceps. Doesn't work for Front Lever.

I still have a pretty solid Back Lever but a momentary straddle front lever at best.
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Old 09-11-2012, 10:17 AM   #14
Chris Rice
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Blair - any suggestions on developing the front lever - I can't really pinpoint a particular area of weakness - I just seem to kind of "fall apart" when I try to extend towards the position. Would working it on a bar be helpful - all I am doing now is ring work on it?
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Old 09-15-2012, 07:11 PM   #15
Steven Low
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Quote:
Originally Posted by Chris Rice View Post
Blair - any suggestions on developing the front lever - I can't really pinpoint a particular area of weakness - I just seem to kind of "fall apart" when I try to extend towards the position. Would working it on a bar be helpful - all I am doing now is ring work on it?
Typically weak external rotators, scapular retractors, scapular depressors.

Horizontal pulling work is good as is supplementary rotator cuff external rotation
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Old 09-16-2012, 07:15 AM   #16
Chris Rice
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Thanks Steven. I've started doing ring rows with my feet at various heights and will report back on how they help out. It also seems as if my abs are stronger in the closed or L Sit position than when body is straight - so I have added in some ab wheel to work the straight body position more directly - anything else that might help this? Things actually seem to be progressing pretty well but never fast enough of course

I received your book and am working my way through it - nice!
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Old 09-17-2012, 07:07 PM   #17
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Nope... L-sit etc progression mixed with plank -> abwheel is pretty good. Hanging leg raises are fine too.

Let me know if you have any questions from the book
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Old 09-25-2012, 12:13 PM   #18
Chris Rice
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I just watched a couple videos showing the use of a Jumpstretch Band to assist in learning the back and front lever - what is your opinion of this? I tried it and it certainly makes things easier and I don't need much band tension at all to do them - is there a downside to adding this in along with the normal progressions work from the book?
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Old 09-25-2012, 11:29 PM   #19
Blair Lowe
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You could work Body Levers as assistance to Front Lever but the thing is it's hard to guage how much assistance your arms are giving whether your arms are straight or bent.

Not a fan of using the bands for levers when you can just change body position. But people find it fun and they think it makes them cool. I'm guilty of it for planche work.
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Old 09-27-2012, 11:32 AM   #20
Chris Rice
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Blair - I've used the bands twice now and can't say that I like them much for back and front levers. I like them better for the planche as I'm struggling with it right now and the bands are giving me a better "feel" for what I'm trying to do position wise.
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