Warmup exercises

Which exercises of side lever, manna and hbp series would you keep in your warmup once you reach Side Lever Blocks, Lsit and Free HSPu?

Thanks!

If you look closer to foundations you can see that they are divided into blocks...for example, HBP has pushup, then dips, then vertical press, etc.

you have to do the last exercises of the blocks with the mastery reps, one after one.

Thanks Alex. For HBP I can tell kind of. But no clue for Manna or Side Lever. Can you share those blocks for side lever and manna?

for manna: one set of the V-ups 15 reps, one set of 10 reps of the last HLL variation and then the last variation of the L-sit that you have already mastered.

SIde lever one exercise for lower back extension (variation it's up on you), then the side hollow body rock, then arc body rocks.

Thanks so much Alex thats very helpful.

one last question, isnt the arch body rocks a variation of lower back extension? Whats the diff between ABrocks and the back extensions?

The back extension, in the beginning, works on upper or lower and since the legs/arms are fixed it is a closed kinetic chain exercise, the arch body rock requires a full hips extension from both sides, upper body and lower limbs. and since they are not fixed it is an open kinetic chain exercise, definitely harder, more susceptible to asymmetrical movement and trajectory changes.

I see, there should be carryover from SPl early iMs to reverse leg lift, so will prob do arch ups. Thanks again for all the detail!

6 hours ago, Felipe Garcia Rosa said:

I see, there should be carryover from SPl early iMs to reverse leg lift, so will prob do arch ups. Thanks again for all the detail!

well, not necessarily. the beginning exercise of the sPL requires you to use glutes and avoid excessive lower back extension. during the modified reverse hyper we can deliberately use also the lower back.