Gymnastics Add-On Programs: HSPU, HSW, C2B, MU

[chloejm]

Handstand Push-Up

Handstand Walk

Strict Pull-Up

Muscle-Ups

Each is 2 Days per week for 8 Weeks with sessions taking less than 30 minutes.

They are designed to be an easy way to add some gymnastics-focused skill work to your programming.

This will be one way I create individualization within The Protocol that starts Monday if anyone in interested.

Let me know if you have any questions.

Cheers!

 

[ralphdavewestfall]

@chloejm very cool! Only thing from that list that still eludes me are the hand stand walks. I feel like it’s mostly a mental thing and I can shuffle towards a wall if I know my feet will eventually touch but freestanding? Nope not even a bit

 

[worshiper1994]

@ralphdavewestfall Tie a green pullup band around a rig, like going across it horizontally, looped on two J-hooks works. Kick up to the band, then work up to shuffling to the band as if it were the wall.

Alternatively, start in pike position on a box, then kick up to your handstand walk.

The first addresses fear of falling forward and into something as you walk. The second helps with fear during that initial kick up.

Hope these help!

 

[tokkite]

@ralphdavewestfall The freestanding are what still get me

 

[dawn16]

@ralphdavewestfall Just aim for a REAALLLY far away wall.

Or start 2 feet. Then 4 feet. Then 6 feet.

 

[spansl]

@chloejm Thank you so much!!!

 

[chloejm]

@spansl Let me know how it goes!

 

[worshiper1994]

@chloejm I'll try the muscle up one. Thank you so much, this is very kind of you!

 

[braiser]

@chloejm Thank you gonna do the hand stand pushup one. For some reason I just can't get hand stand pushup endurance up. I might do the muscle up one as well once I see how my shoulders are feeling.

 

[chloejm]

@braiser Awesome. Enjoy!

 

[rewind2grace]

@chloejm Thank you!

 

[jeager016]

@chloejm Did day 1 of the HSW. Mind taking a look and telling me what you think?

 

[chloejm]

@jeager016 Not bad for day 1.

Finding the "tipping point" is tough and there's no way around failing a bunch of time in practicing to find it. The only other thing I'll add is that it looks like working on overhead mobility (mobile shoulders, t-spine, wrists) and building end range lock out in the elbows will help. ...that's really what the static hold accumulations are for.

 

[chloejm]

For anyone doing the Add-On Programs, here's a sample week of programming of how you can build them into a more comprehensive training program. Enjoy!