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  2. Today
  3. Coach Sommer

    Hip flexor strain

    Hi Ricky, Stop and leave it alone while it heals. If it is minor, you should be good to go in a week or two. Under no circumstances should you attempt to work through it. Yours in Fitness, Coach Sommer
  4. Coach Sommer

    Family membership

    Hi Ricky, Yes, a separate membership will be required to avoid resetting all the settings each time. Over the years we have discussed creating a family membership, but there was never enough interest from the community to justify the development cost. Yours in Fitness, Coach Sommer
  5. Ricky Ward

    Family membership

    My wife wants to do this program with me but she is at a different pace. Does she need to do a separate membership or is there a way to do the program without losing my workouts each time?
  6. Ricky Ward

    Hip flexor strain

    While performing the vertical shin stretch in the front split series I felt a slight pop in my left front hip. Not painful but surprised me. I stopped immediately. I wasn’t really pushing the stretch hard. This happened 2 days ago. It can tell it’s aggravated. Should I stop doing the front split series or just specific exercises within the series? Also should I do some of the hip and quad rehab while it heals?
  7. Nick Murray

    New flexibility exercises?

    Oh wow I so identify with that second lift!!!! That was awesome!!
  8. Yesterday
  9. Jin Liu

    New flexibility exercises?

    Hi, I purchased the flexibility courses a couple (?) years back, and have been doing them almost every week. I can feel significant improvement in some areas, while other areas are a bit more stubborn. Either way, I'm very happy with my progress. I recently tap into weightlifting (been training on and off), I can say mobility isn't an issue for me at all from the start! Because of this, I was able to learn proper technique fairly quickly. That said, since I've been doing the same stretching courses for a long time now (I remember all of the exercises by heart now, and usually do all of three series back to back), and I'm wondering if there might be some new and also challenging flexibility exercises in the future? Maybe doing something different might help my "stubborn" areas that are not improving as well as the other areas? Just to brag a little , below is one of my weightlifting videos. I'm no pro athlete at all, never played a sport growing up, and currently have a desk job. But I can hit all the proper positions in that lift with no constraint in any joints: elbows, shoulders, wrists, hips, knees, or ankles. That was my max clean weight, and it felt easy in the first rep. The second rep was a bit struggle, but that's more related to strength. I can't be more grateful to the benefits healthy joints can provide.
  10. Coach Sommer

    Upcoming GB Seminars for 2018?

    Priority is on other projects while the professional education program continues to be built out. Yours in Fitness, Coach Sommer
  11. Adam Blackadder

    Upcoming GB Seminars for 2018?

    Has there been any updates within the progress of the course or projections of which year to expect this ?
  12. Last week
  13. Coach Sommer

    V-Sit Missing From Manna Progression?

    Hi Hani, Yes, I do know why. Pursuing a Vsit in and of itself is a dead end if you are truly focused on achieving a manna as it is possible to perform a Vsit with very little shoulder extension, little shoulder retraction and very little hips pressed forward. All of which will prevent the athlete performing such a Vsit from ever achieving a manna. In fact once a Vsit has been learned this way, the only way to learn a manna is to start all over again from scratch and now focus on all of the cues that were neglected that first time around; hip pressed forward, shoulder extension and shoulders retracted. Focus on achieving a proper middle split hold by pressing the hips forward, continue to improve shoulder extension and shoulder retraction and the manna will take care of itself. Yours in Fitness, Coach Sommer
  14. Sean Matsuda

    Weighted pull ups carryover to muscle up

    I'll just leave the wide grip stuff for regular pull ups and front lever negatives.
  15. Hani H Haidar

    V-Sit Missing From Manna Progression?

    Yes, I understand. That is what I thought, but the Manna progression in the Foundation Core course is not structured that way. The V-sit or similar exercise is missing. You go from L-sit to Straddle L to Middle Split Hold to Manna Press to Manna. The V-sit or similar is skipped. It isn't given as an exercise in the Foundation Core course. Do you know why any sort of "raising into a V" as an isolated exercise is absent from the Foundation Core course?
  16. Alessandro Mainente

    Lower Body Flexibility program: frequency

    you're welcome.
  17. Emil Pettersson Qwdwqewqe

    Lower Body Flexibility program: frequency

    Ok! Now I understand, thanks a lot for all the help!
  18. Melissa Niemi

    A few questions From a beginner

    This is helpful for others of us, thank you for posting in the public forum
  19. Alessandro Mainente

    Lower Body Flexibility program: frequency

    It is personal depending on where you have tension. Generally speaking, on the stretch series, there is a lot of single-leg work...while in the lower body series there is much more double legs work. so this last one can be harder.
  20. Alessandro Mainente

    V-Sit Missing From Manna Progression?

    You cannot raise your body in the manna position without passing through the v-sit. so simply you will learn the v sit while learning the manna.
  21. Steven  Ravnstag

    GB Back Strap Slipping Up During Set

    I love the GB back strap. One issue I’m having is that the strap tends to start slipping/riding up throughout a set, especially if I maximally arch at the top. I’m thinking it’s an issue of the spacers in the door being too close or too far, or the length adjustment being too short or long, but so far experimenting hasn’t fixed the issue. Part of the issue may be that my torso is rather long. Has anyone has a similar issue and, if so, have you found any adjustments of strap placement, buckle settings, space between anchor points, etc. that have helped? Thank you!
  22. Hani H Haidar

    V-Sit Missing From Manna Progression?

    Hi Alessandro, Thanks for the reply. Ok, I understand, but in the gymnasticsbodies Foundation Core progressions, there is L-sit then many exercises but no V-sit, leading up to a Manna. How is it that the V-sit is missing from the Foundation Core progression? Thanks! Hani
  23. Emil Pettersson Qwdwqewqe

    Lower Body Flexibility program: frequency

    I mean between the Split-series and Lower Body Flexibility series. Which require the most flexibility? Please, why wont you just tell me straightly? Best Regards Emil
  24. Alessandro Mainente

    Lower Body Flexibility program: frequency

    They are simply structured with harder exercises, more complex combinations of many muscles in the same poses. and if you are not enough flexible in easier variations there is low probability to get full benefits from these classes. movement is a standalone program that works on basic locomotion and rolling up to advanced rolling variation from a handstand or to handstand etc. the advanced the exercise the advanced the requirements...for example a solid handstand.
  25. Alessandro Mainente

    V-Sit Missing From Manna Progression?

    HI Hani, the V-sit is the process of learning the manna. i have 2 students closer to the manna and one who has already reached it. and all of them can do 30-45'' of v sit.
  26. Alessandro Mainente

    Missed Days

    Hi Jade, yes, you should perform all the passed workout sessions. For the second question simply do not mark as "complete" the missed workout.
  27. Alessandro Mainente

    No equipment workout

    Hi Nika, since the GST approach requires work on all the range of motion of shoulder and elbows and spine it means that we should be able to flex the elbows and extend the elbows, flex the shoulder and extend the shoulders. it is possible to arrange some exercises...but a minimum of equipment is still necessary. for example, you cannot train biceps without a bar or a pair or rings/trx.
  28. Nika Fel

    No equipment workout

    Hi, Is there a way to modify the training plan to include only body weight? Or are all training plans include some sort of equipment? Thanks!
  29. Jade Rowe

    Missed Days

    Hello all :) I started a couple weeks ago, but then I went on vacation and missed a couple weeks. Should I go back and complete those weeks I missed? Also, I was wondering for my activity history calendar, how do I mark that I'm taking a rest day?
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