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Post by fogs on Jan 30, 2007 20:41:16 GMT
QuadWalk- On flat Up & down stairs & slope Backward & forward & sideways
Bunnyhop- On flat Up & down stairs & slope Backward & forward & sideways
SquatWalk- On flat Up & down stairs & slope Backward & forward & sideways Squat repetition Squat hold to tuck jump Squat precision, long & short
Handstand & Bridging- Squat to handstand Handstand against wall forward & backward Handstand against wall traversing up & down slope Handstand walk up & down stairs forward and backward Bridging on flat Bridge rotation Bridge walking Bridging across gap Bridge gap traverse, left & right 3 point bridge balance 2 point bridge balance
Cat Cat grab, wall traverse, right & left Cat pop repetition Cat to cat repetition
All the above to be used in various combinations
Stretching General stretching Assisted specific stretching to suit individual needs
Floor work From quad position, all variety of b-boy moves & holds
Balancing Walking balance, rails & walls Cat balance forward & reverse 1 foot standing balance, both feet 1 foot squat balance, both feet Pistol, both feet
This list will be refined as we learn more
Feel the burn
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Post by fogs on Feb 8, 2007 11:39:20 GMT
QuadWalkOn flat Up & down stairs & slope Backward & forward & sideways Always warm up before practicing any joint, muscle & tendon intensive exercise.. www.youtube.com/watch?v=uEsvRWajZOEThis example is very basic, at least it gives an idea of the general position.. Quad walk can be practised in a small area. You need enough space to get into quad position then be able to swivel your body weight over & around the 4 points of contact with the ground. With potential for 3 point balance & 2 point balance, increasing level of difficulty by isolating less points of contact. By removing ground contact from 1 hand or foot. Quad walk - moving around on hands and feet. On toes & flat foot to stretch the muscles & tendons in the feet. Use fingertips as well as flat hands to strengthen fingers, hands & wrists, support bodyweight while shifting around the centre of balance. Aim to shift the centre of balance as extremely as possible to maximize potential from the exercise by moving your torso forward & backward, from side to side and up & down in a smooth, controlled flowing/swaying motion around your centre of gravity. Feel the stretch in all your joints Raise and lower the hips & shoulders independently and in unison to isolate pressure to the specific area f the body. Shift the bodyweight right forward over the hands and shift it right back into the basic squat position. Quad walks are excellent for building muscle power in the arms, shoulders, Chest & back. you should be incorporating push-up exercises into quad walk while shifting your bodyweight, raising and lowering the height of each shoulder individually rotating your bodyweight over your hands Exactly the same goes for the legs. Exactly the same principle....., if you work it hard you will feel the burn in every muscle in your legs and feet. Quad walk isnt simply to build power. It is also a fantastic stretching movement. It should be utilised for everything it is worth! if you are making the effort do do serious exercise you may as well increase the fruits of your labour by maximising possible benefits You should stretch arms, shoulders, back, pelvis, legs and especially ankles. I would suggest practising quad walk for as long as you enjoy it. And if you dont enjoy it, do it for at least 3 minutes each time, ideally longer to allow a good stretch to set in. ALWAYS breathe deeply and calmly when doing these exercises, increasing the stretch on the relaxing outward breathe.
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fogs
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Post by fogs on Feb 8, 2007 11:43:36 GMT
BunnyHopOn flat Up & down stairs & slope Backward & forward & sideways www.youtube.com/watch?v=bBdBMIVZmyEThis is a basic example. Always warm up before going straight into any joint or tendon stretching exercise. From the basic squat position with feet hip width apart keep you arse low and your back straight & upright.- hop around in all direction. It is very important to maintain control of balance. Use your arms to give thrust upwards & downwards in sequence with the hop, this will help to build speed muscle around the shoulders, back, chest abdomun & upper arm. These movements will help increase power, strength & control in the entry & exit phase from a precision jump And increase horizontal & vertical jumping ability. You should recognise this movement for how it fits into FR/PK practise. This is fantastic for feet & ankles, all leg muscles and hips. Practice mixtures of low & high hops always maintaining a controlled balance, using the arms stretched out straight throughout.
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Post by fogs on Feb 8, 2007 11:50:40 GMT
SquatWalk- On flat Up & down stairs & slope Backward & forward & sideways Squat repetition Squat hold to tuck jump Squat precision, long & short. Always warm up before practicing any joint, muscle & tendon intensive exercise.. www.youtube.com/watch?v=efsX3NZ7fdkExample of a basic static squat. I suggest using this example encorporated with walking from a lower sqauted position with back straight and arse as low to to the ground as possible When returning to the basic squat position the heels should be on the floor with back straight to stetch out the achiles tendon Squat walking creates strength & flexibility in the feet, ankles, legs, hips and lower spine. Aim to maintain balance and control while shifting your centre of gravity. Use the arms as a counterbalance. Remember to always maximise the potential gain from any exercise by encorporating shifting bodyweight around the centre of balance. www.youtube.com/watch?v=seHiBvgxwCE&mode=related&search=fantastic video of exercises from the squat position. Squat to tuck jump(this exercise was recommended by Bobby for increasing vertical and horizontal jumping power) From the squat position in the video- hold the squat for a length of time until you feel the burn or as long as feel is acceptable. then power up your muscles and burst up into a cotrolled tuck, landing on the toes and into the full squat position. This exercise needs to be practiced in at least 5 consecutive reps, more if you can. Remember to hold the squat till you feel the burn before jumping. it is very important to crunch into a tight tuck at the peak of the jump As you jump throw your arms into the air (with control) to maximise potential from the exercise and add thrust to the upward motion. Pull the knees right into your chest while aiming to keep the back straight.
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Post by fogs on Feb 8, 2007 12:46:23 GMT
Handstand & Bridging- Squat to handstand Handstand against wall forward & backward Handstand against wall traversing up & down slope Handstand walk up & down stairs forward and backward Bridging on flat Bridge rotation Bridge walking Bridging across gap Bridge gap traverse, left & right 3 point bridge balance 2 point bridge balance. Always warm up before practicing any joint, muscle & tendon intensive exercise.. www.youtube.com/watch?v=G6LQXEdRLYkVery basic example of simplistic bridging exercise. Of course you do not need the ball, replace the ball with other objects around you. this exercise is a great entry point into full bridging exercises which can be difficult without the necessary prior flexibility. This execise can be practiced lying on your front or back Bridgewww.youtube.com/watch?v=6r37Xm40T7I(follow the links from this video) An excellent example of bridging. This exercise should increased by pushing up through the arms and onto the hands, while pushing the hips upward throughout. Aim to walk in all directions. this takes high stamina, high flexibility and high concentration levels. Be careful if you intend to rock on your head. This is a fantastic exercise used to strengthen the neck muscles to protect the neck & spine in the event of a awkward fall. More details to follow.
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Post by fogs on Feb 8, 2007 12:47:34 GMT
Cat
Cat grab, wall traverse, right & left Cat to get-up repetition Cat pop repetition Cat to cat repetition.
Always warm up before practicing any joint, muscle & tendon intensive exercise..
Description to follow.
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fogs
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Post by fogs on Feb 8, 2007 12:48:46 GMT
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Post by fogs on Feb 8, 2007 12:50:21 GMT
Floor work
From quad position, all variety of b-boy moves & holds
Always warm up before practicing any joint, muscle & tendon intensive exercise..
Description to follow.
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fogs
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Post by fogs on Feb 8, 2007 12:51:22 GMT
Balancing Walking balance, rails & walls Cat balance forward & reverse 1 foot standing balance, both feet 1 foot squat balance, both feet Pistol, both feet
Always warm up before practicing any joint, muscle & tendon intensive exercise..
Description to follow.
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