Help with the stupid manna!

Holy mother of God, is this the hardest thing I've ever tried or what?!! Guys, I can't even get to the FIRST progression of the manna.

Any tips, suggestions... anything?

Thanks in advance!

-Alex

Try working PB advanced L-sits? The pushing the hips forward and flat back is similar between the two skills and from what I myself have played with, both make the same muscles sore...

The manna is tricky. Recently, I found out that the placement of the hips makes a big difference which lead to some pretty big gains. But big gains with a manna are still kind of small haha.

Anyways my friend, how are your prerequisites for the manna? Do you have a good advanced lsit (preferably with hands sideways or even backwards), a good straddle L (nice wide split), and a good reverse pushup position? (Great intro for the wrist and shoulders)

3runMX said:

Holy mother of God, is this the hardest thing I've ever tried or what?!! Guys, I can't even get to the FIRST progression of the manna.

Any tips, suggestions... anything?

Thanks in advance!

-Alex

There is no point in even trying to work actual manna FSP progressions until you have a solid 30s advanced L sit. That means that the center of your hips, as viewed from the side, is in line with the center of your wrists during an L sit with a neutral (slightly retracted) shoulder position for 30s. That, my friend, is a feat unto itself. That is step 1.

The straddle L is nice, because it shows that you have the compression necessary to lift into a Manna with straight legs, and is technically also a pre-req for manna.

Manna is NOT easy.

Work on your L sit progressions, starting with the pre-requisites, and do the same with the Manna. Reverse planks forever until you have your 30s advanced L.

In the meantime, reverse plank shrugs with the upper body at a 45-ish degree downward angle (as opposed to being horizontal with the ground) will help build the shoulder and scapular strength you will need down the line.