SL/PE1 Arch Body Hold (ABH)

Matthew Hanham said:

He means, looking side on, the curve of the thoracic spine is obscured by the ribs and the musculature making it appear less curved than it actually is.

Ok - thanks

It's funny because I can do this but not arch body hold yet

My ABH is better than 6 months ago, but still a long way... at this moment I'm increasing volume just a little bit while maintaining form, that is a challenge itself. 

Even so I'm loving this little devil too.

-MR said:

 

Based on how the FL PEs are broken down, here's what I was thinking:

 

SL/PE0.1: Arms: stretched back, pointing toward my feet. Legs: Straddled and flexed at the knees

SL/PE0.2: Same as above but with a rocking motion

SL/PE0.3: Arms: Stretched out to the sides (crucifix position). Legs: Together and flexed at the knees

SL/PE0.4: Same as SL/PE0.3 but with a rocking motion

SL/PE0.5: Arms: Stretched out diagonally forward (between crucifix and SL/PE1). Legs: Straddled and straight

SL/PE0.6: Same as SL/PE0.5 but with a rocking motion

 

 

I'm on the 3rd microcycle of MR's SL/PE0.3, the cross. Going to the cross made a big increase in my ROM (so it must have been strength, not flexibility?) Whether I get 5x60s of this or not on this cycle, I'm going to go back to full ABH for the next microcycle.

I found this a useful way to build strength rather than struggling with tiny ROM on the real ABH.

Thanks for the suggestion, MR!

-JimV

JimV said:

I'm on the 3rd microcycle of MR's SL/PE0.3, the cross. Going to the cross made a big increase in my ROM (so it must have been strength, not flexibility?) Whether I get 5x60s of this or not on this cycle, I'm going to go back to full ABH for the next microcycle.

 

I found this a useful way to build strength rather than struggling with tiny ROM on the real ABH.

 

Thanks for the suggestion, MR!

 

-JimV

This has been similar to my experience, although I didn't really use those progressions in the end. I haven't had any success with any of the rocking variations and I find it difficult to activate the glutes properly if my legs are bent, so the variations I used were: arms by the side, legs straight and together; then, arms out to the side, legs as before.

I find it much easier to follow the right cues and get the correct activation with these scaled-down versions. Full ABH is simply too intense if you are very tight and not an efficient way to improve your ROM IMO. This is the conclusion I've come to through much trial and error.

To be honest, I've skipped the rocking variations as well

Can someone explain the "press the legs away from the body" cue to me? Does that mean that we should try to "lengthen" our legs?

JDelage said:

Can someone explain the "press the legs away from the body" cue to me? Does that mean that we should try to "lengthen" our legs?

It means trying to get as long as possible as you arch to try to engage the muscles all along your back and legs, particularly your upper back and glutes. If you simply try to arch as high as possible, usually people will just arch with their lower back and often bend their legs. To correct that, press as long as possible and lift from your hands to your feet.

You can also try reaching backwards with your hands towards your feet to try and engage the upper back muscles. At the same time press long with your legs to try and activate your glutes.

JDelage said:

Can someone explain the "press the legs away from the body" cue to me? Does that mean that we should try to "lengthen" our legs?

Read the quoted section of the linked post.

GoldenEagle said:

Read the quoted section of the linked post.

Yes, I had read that. It was still a bit blurry until thecolin answered.

thecolin said:

It means trying to get as long as possible as you arch to try to engage the muscles all along your back and legs, particularly your upper back and glutes. If you simply try to arch as high as possible, usually people will just arch with their lower back and often bend their legs. To correct that, press as long as possible and lift from your hands to your feet.

 

You can also try reaching backwards with your hands towards your feet to try and engage the upper back muscles. At the same time press long with your legs to try and activate your glutes.

Thank you, that clarifies things.

So Im a little confused now .reading through Cory's intro to F1 thread he mentions the struggles people have with Arch Body hold/SL/PE1. the link takes me to Russian body twist .. are they the same thing?

Lucy said:

So Im a little confused now .reading through Cory's intro to F1 thread he mentions the struggles people have with Arch Body hold/SL/PE1. the link takes me to Russian body twist .. are they the same thing?

Coach Sommer worked out that it was oblique strength holding people back on this, so the progression has been modified to begin with obliques.

Thanks Cory, sounds as though I have escaped some kind of torture !! tee hee

I'm Cole, Cory is our Technology Chief.

You haven't escaped anything, the ABH just shows up later now.

sorry !!....

Cole Dano said:

Coach Sommer worked out that it was oblique strength holding people back on this, so the progression has been modified to begin with obliques.

Hello!

I'm brand new here. I just did the PE1 Initial Assessment and printed out my first week's workout to begin my journey.

So far I only have one question and it is concerning the rep count on the SL/PE1 (Seated Russian Twist).

Is it each side a rep or is every other side a rep? (i.e. - "left, right = 1 rep" vs "left = 1, right = 2" ) 

I want to make sure I have the right count.

Thanks!

Each side; i.e.. R 1, L 2 .....etc

In general bilateral movement's reps are counted this way in GB coursers.

Cole Dano said:

Each side; i.e.. R 1, L 2 .....etc

 

In general bilateral movement's reps are counted this way in GB coursers.

Excellent. Thank you.

Lucy said:

Thanks Cory, sounds as though I have escaped some kind of torture !! tee hee

Quite to the contrary; Some of us will now have the OPPORTUNITY to master this exercise twice. Imagine my glee when I heard this