sPL/PE3 and iM

First go at this one, any feedback? Thanks!

Hi Guido,

Great progress so far! If you don't mind my help:

For the pe- protraction looks good but you could use a little more ppt. This will help you better engage the lower abs, which will help you in later progressions.  

For the iM- aim to bring the legs to hip level,  locking the knees at the top of each rep.Pause for a second then lower back to starting position.  Also your left leg seems to be lower. Maybe go back to previous im and address imbalance in the hips. 

If any of the coaches chime in and tell you otherwise listen to them

Hi Guido,

Mikey is spot on. Good work but some detail to iron out before it turns into habits

More PPT in the plank you'll need to get that arch out to benefit from the planche lean work coming; an arch will a) look ugly and b) not correctly strengthen the muscles required.

Slower, smoother reps on the im, locked knees, and symmetry. That left leg is substantially and consistently lower than the right. If you can't fix this by just being aware of it, it would be best to step back to PE2 / im until it evens out.

Thanks Mikey and Jon!

I'll work on PPT on the PE then. For the iM a bit of the asymmetry is due to the camera angle, but the left leg is definitely lower. It was my first attempt so I'll see if I can correct and make it smoother by paying attention, and otherwise step back.

Maybe the camera angle a little bit, but if you compare your legs and arms, the space in between on the right side is soooooo much smaller than on the left. Also the left knee is bent and right is not. Plus the external rotation of both legs is different too.  It is kind of fun work for you now: to correct all the little things and create a masterpiece  

Haha good points Suzanna, and nice mental way of approaching the corrections, thanks! I will see what I can do
(as my left side got a knee and hip fracture, some of the asymmetry surely comes from that, even when seated at rest with straight legs my left leg is more externally rotated than the right one).

Is ppt better?

For the iM I have noticed that with a mirror I can get both legs to the same height, but without I easily and up with asymmetric reps (probably not a problem of strength mobility but awareness as trying to correct the lower left leg I now often keep it higher). Any advice? The right height would be with the hips completely open, right?

Hi Guido,

Your PPT looks good during this set. You are also too hollowed on this exercise. Keep working on flattening the middle of your back during your hold.

On the iM your hips should be completely open. If doing this exercise in front of a mirror helps you to have better form, then by all means feel free to keep training in front of a mirror.

How is this progressing? Would it be fine to move to PE4?

Hi Guido,

Your iM looks much better. Nice work. On your PE you are doing a better job of hitting protraction. At the beginning of your set your form looks good, however, as you get tired you lose almost all of your protraction. You can see a clear difference in position by starting the video from the beginning then immediately playing it towards the end of the video. I recommend taking a few steps back and focusing on hitting perfect form. Once your form is dialed in, increasing the duration of your hold will be much easier.

Thanks Jeffrey, I'll do as you recommend!

So, I've step back to step 4. This is my last (4th) set. Am I maintaining protraction enough thorough the set?

Remember to strongly depress the scapulae, this will leads to a natural reduction of the rounded back so do not worry about that.

How is this coming along? These are the last three sets of five, but I am not sure I maintaining protraction strongly enough - as I adjust my position a bit during the sets I find it hard to tell.

Hey Guido, nice work on the PE. for the IM sometime feet are not at the same level. try to be as much symmetrical as possible.

Grazie Alessandro! The soft mat may have interfered with the iM, I'll film it again on a harder surface. 

Here is another take of the iM, does it look like I can move to PE4?

Hi @Guido Franchetti,

Huge improvement. It is solid and you can move on to PE4. Just add this to your warmup.

52 minutes ago, Leo Trinidad said:

Hi @Guido Franchetti,

Huge improvement. It is solid and you can move on to PE4. Just add this to your warmup.

Will do, thanks!