Manna

The manna is part of traditional gymnastic strength training. When performed properly, it looks almost impossible. It begins with an L-Sit, and then the body compresses in on itself, lifting the hips upward while the body is supported only by the arms.

Type Of Exercise: Strength
Muscles: Hips, Abdominals, Shoulders, Trapezius
Difficulty: Elite
Equipment: Body Only

Manna

Begin seated on the floor with your legs straddled apart wide and hands placed behind your hips.
Strongly depress and retract your shoulder blades.
Now press down into the floor and lift your hips and legs off the floor.
As you press up, press your hips forward.
Depress and forcefully retract your shoulder blades and press your hips as far forward as possible while keeping your legs parallel to the floor.
Continue to press your hips forward away from your wrists and arms.
By retracting and pressing forward hard enough, your hips will begin to rise. as they rise, lift them to shoulder height and gradually bring your legs together.
As you press higher, pike at your hips.
When your hips reach shoulder height, your legs should be flat across your torso, knees just above your face.
Pause and hold for time.

Exercise: Manna Wall Slide
Type of Exercise: Mobility
Muscles: Shoulders, Trapezius, Biceps
Difficulty: Intermediate
Equipment: Slider, Wall

Exercise: Middle Split Hold
Type of Exercise: Strength
Muscles: Hips, Abdominals, Shoulders, Trapezius
Difficulty: Advanced
Equipment: Parallettes or Body Only