PreFSP + FSP Progressions for critique (w/ videos)

Hi, I've decided to finally put here my current level for the FSP...

Front lever (flat tuck): (I believe my upper back is rounded, but can't seen to figure out why...)

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Back lever (flat tuck): (also the question of rounded upper back)

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Straddle-l (one hand center):

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L-sit (adv):

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Handstand (kick and free standing):

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Planche (adv frog stand):

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Tell me what you think...

Your Fsp sound likes good. Great progression .

(I believe my upper back is rounded, but can't seen to figure out why...)

Your back seems straight. For the front lever don't forget retract your scapula.

Thx Kris.. I'm also working on scapula pulls and push-ups, I guess I need more scapula awareness and strength..

Any suggestions to improve my L-sit and straddle-l?

Hold for time (30-60s), try on the rings.

For straddle L, work your straddle and hips flexibiliy , it's very important.

For your current position, one hand center, you should be switch your hands for work the two side.

Kris said:

For straddle L, work your straddle and hips flexibiliy , it's very important.

For your current position, one hand center, you should be switch your hands for work the two side.

Yes, my straddle flexibility is very bad, I'm still to find some good drills to improve this.. And yes, I do work with both hands on center. I do 4x 15s 2 each hand.. thx for the tips

Here goes 4 of the preFSP...

Plank

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Rev. Plank

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Hollow

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Arch

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Bruno, here are my critiques of your PreFSP work videos:

Plank - Bring the hips down, more protraction of scaps, pack the neck by feeling as though you are pulling the neck inside your chest.

Reverse Plank - retraction appears to be good however do not lean back, tuck the hips under further the remove the arch from the lower back, pack the neck as described above.

Hollow Hold - arms are too high, holding a small 16-18" dowel will help to maintain the correct position.

Arch Hold - straighten the arms. Use a dowel as recommended with the hollow holds above.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

Bruno, here are my critiques of your PreFSP work videos:

Plank - Bring the hips down, more protraction of scaps, pack the neck by feeling as though you are pulling the neck inside your chest.

Reverse Plank - retraction appears to be good however do not lean back, tuck the hips under further the remove the arch from the lower back, pack the neck as described above.

Hollow Hold - arms are too high, holding a small 16-18" dowel will help to maintain the correct position.

Arch Hold - straighten the arms. Use a dowel as recommended with the hollow holds above.

Yours in Fitness,

Coach Sommer

Thanks for the tips Coach, I'll do that.