Pike Stretch/V-Sit/Middle Split Hold Critique

[Paolo]

Okay so here's a video of a middle split hold attempt and some pics of a v-sit attempt and pike stretch:

Any tips for improving?
What's a good sets x static holds regime that I should follow?
I'm hoping to get a solid v-sit and v-sit press to handstand on floor by the end of the year and quite possibly a manna if I'm extremely lucky.
Are middle & front splits and a closed straddle/pancake required to learn v-sit/manna?

I pretty much have the whole day to stretch because of summer break.

[George Vere]

The best tips for improving is to get the foundation series. The manna is a long term goal and requires a lot of hard work.

 

You need to retract the scapula the the middle split hold and I would also recommend it for the VSit. I'm still not strong enough to retract them much. Getting a good Msh is pretty difficult. You're protracting and rounding the chest to try and get your legs up - you have to resist this temptation and push for hips forward with shoulders back to get height - not by lifting up legs.

 

If you're not going to get foundation then work on getting 30 s L Sit for sets, then a 30 s advanced L Sit (with retracted scapula) before working the Msh again. Be prepared to master them. Not just 1 or two sets with lots of rest in between - but with minimal rest of 5 sets or so. Keep plugging away at flexibility - and I'm afraid I can't help you on that.

 

You will need a closed straddle and a Straddle L by the time you're working on manna - again, these things all fit in to place with foundation. The stretching is integrated (not that more doesn't help) and everything is developmental. 

[Keilani Gutierrez]

yeah, from what I can say without breaching contract would be to just condition your scapula from multiple planes of motion to ensure a balance troughout.

getting accustomed to doing rows with strict form will give you great scapula strength in retraction and can be scaled from btgb.

it'd be awesome if you followed foundation. your planche would utterly beautiful with a few PE's under your belt.

[Brian Li]

For a good V-sit and MSH, it looks like you need stronger rear delts and scapula retractors. You really have to push the hips forward. Do some FL, rows, and OAC to build that rear delt strength up. You can also try inverted planche leans and legs supported mannas to strengthen the right muscles too.

 

Your compression looks good in that pike stretch. Having good compression and hamstring flexibility is very important for manna training as well as a wide straddle for MSH. I don't think a front split would help with manna and you don't need splits to learn a V-sit.

[Joshua Slocum]

Okay so here's a video of a middle split hold attempt and some pics of a v-sit attempt and pike stretch:

Any tips for improving?

What's a good sets x static holds regime that I should follow?

I'm hoping to get a solid v-sit and v-sit press to handstand on floor by the end of the year and quite possibly a manna if I'm extremely lucky.

Are middle & front splits and a closed straddle/pancake required to learn v-sit/manna?

I pretty much have the whole day to stretch because of summer break.

 

Your flexibility is fine for learning a manna (unless you have shoulder extension issues). Splits are not necessary. You'll find the most important queues for you at this point are to lean back more and try to keep your shoulders from protracting. 

 

 

You need to retract the scapula the the middle split hold and I would also recommend it for the VSit. I'm still not strong enough to retract them much. Getting a good Msh is pretty difficult. You're protracting and rounding the chest to try and get your legs up - you have to resist this temptation and push for hips forward with shoulders back to get height - not by lifting up legs.

 

To clarify: In the low middle split hold, the shoulders are not retracted; they're more neutral. However, the body wants to allow the shoulders to protract (and the body to hollow), as this lets the hips come further down, making the hold easier. So you need to be actively retracting your shoulders, but you don't need to reach a fully retracted position. As the hips are pressed further and further away from the arms, the shoulders retract more and more, until they are retracted in a full manna. See this video for reference: