MN PE2 + im

Hello to all GB members!

What are the first advice to this element ? i know i have a lot to improve on this! 

In the Jefferson curls i feel most of the stretch in the calf muscles ( and aquiles). I guess those years of running without proper mobility training are catching up!

Anyway, any advice is appreciated!!

Hi Nuno,

For the PE:

-In the starting position, do your best to keep your lower back pressed to the floor. 

-The rest looks good. Over the weeks, your ROM will improve. Continue to strive for more and more compression by sitting up tall, straddling wide, and lifting your legs high!

For the iM:

-Keep your upper back and shoulders nice and relaxed. At the beginning, after you tuck your chin, you shrug a little bit. Keep your shoulders relaxed there instead.

hi!

how is this going?

i have been trying to focus on what @Everett Carroll said...

thanks a lot.

HI Nuno, as i stated many time when doing the JC the weight must be held close to the body all the time, you can move it forward when necessary (e.g. to pass under the feet).

thanks @Alessandro Mainente , i somehow missed that!

any thoughts on the PE? (i have been focusing on pressing the lower back to the floor before lifting)

thanks again!!

Hi Nuno,

On your PE, keep working on compression at the top of you reps. I would like to see you lift the feet/legs a bit higher.

nothing to say more than Jeff.

Hi!!

is this better? @Alessandro Mainente @Jeffrey Bittner @Everett Carroll

thanks a lot!!!!

Hi Nuno,

You are doing a much better job of keeping the weight close to your body as you lower. You are also doing a nice job of curling your back on your way up.

As you begin your lower, you are picking up a small amount of bend in the hips/lower back right from the start. This should be the last thing to move. Remember that you should curl the cervical spine followed by the thoracic and then lumber spine as you lower.

Nothing to say more than Jeffrey.

Hi GB!

i think This is better. Should I keep up with this form?

thanks a lot! @Jeffrey Bittner @Alessandro Mainente

Nice work!

Awesome improvement man. Keep it up.

Coach has said himself to let the arms hang and not to pull them in towards your body while doing this movement...  I don't know why people keep advising to pull the bar towards the body with their arms... the idea should be to curl as much as possible in the spine to bring the bar closer, you do this by using your core among other things.

@Nuno Duarte Awesome job!

Hi!!

besides compression what can i improve on this element?

thanks again!

Great work overall, Nuno, looks like you are working hard.

What's the consensus on Andrew's comment above about NOT pulling the bar closer to the body?

I'm in a similar place to Nuno on the straddle ups and would welcome any advice as well.

Other than your compression, things look good. Way to get after it and pay attention to detail!