Hi, I was just happy about this so decided to share, perhaps giving encouragement to other middle-aged beginning gymnastic students.
Before committing to F1H1, I had been going to a local adult gymnastic class. One move I really struggled with but wanted to achieve was the back extension roll. We would try it inclined to wedge mats, on trampoline, tumb-l-track, but I could never get the timing, or the hip explosion to get up into the handstand. I would roll over my neck. I would strain my shoulders and wrists.
Well after stopping the class a few months ago and instead committing to F1H1, I went back to the class the other day just for grins and giggles (won't be doing it regularly until I'm further along in foundation training) and I was able to do a back ext roll on a tumb l track with no wedge mat. I was so excited!
I credit deck squats for getting me used to rolling onto my back and swinging my hips up. Tuck ups and hinge rows helped to strengthen and establish better neural connection with my hips. Headstands helped with shoulder strength and straight body. Wrist exercises prepared the wrists. And of course all the hip and lower back mobility elements are huge. All of this put together led to my first successful back ext roll on flat surface, when trying to attack the skill directly just led to frustration, not to mention injury.
