Clip From Last Training

nothing serious, one handstand, and L-sit walks (i really really really hate this exercise)..now i'm doing only 6 meters (there is a sensated approach to increase the distance??). i notice an impressive transfer over the L.sit hold expecially my advanced shifted from 18 to 40 seconds...then a photo of my floor bridge.  were years that i was dreaming about to be able to do a bridge on the floor and as i said, for me, was the key for better handstand.

 

 

Nice Alex,

 

The L-sits walks are hard, that's for sure. I think a great way to train them would be to either place them in your warm up or otherwise place them after more technical support strength work (i.e HS, Planche, Ring Support, etc). 

 

What was your programming like to improve your bridge? I'm curious. I've used the feet elevated bridge a fair bit and had decent results. 

 

Ed

Great work! Very nice on the L-sit walks, those are brutal!

Well done! You've improved man!

Ed: in the beginning i had 2 problem, back mobility and shoulders mobility. the first one i followed simply exercise using the swiss ball or doing the arch hold on the floor grabbing my feel and pulling them to the head.

for the shoulders i  really wasn't able to do a decent dislocation with a piece of wood. so i started from a hands distance of 2-3 times the shoulders. then i did dislocation 3-4 times a week after the training doing 2 sets of 10, arriving at the min distance at the end of the seconds set. i use this distance for 2-3 weeks then i reduce it by 1 cm. now i'm less then shoulders distance. it has a impressive transfer in handstand and bridge.

during the same time i did elevated bridge. the height of the legs was at the beginning at shoulders-chest level (notice that the elevation depends on your shoulders mobility, i've never put the hands far from the ears, so you can't put them near the ears? maybe this position it's to much hard for you, the elbows must remain in, don't open them out ) then, only after i've reached a solid bridge with chest above the hands with hands near the ears, i shift the height down at knee level, after at half of the shinbone and in the end at feet level. 

the best solution to achieve the "chest above hands" position was use the elevated support to push me far from it shifting the center of gravity.

another thing that helped me a lot were bridge wall walks. i've experienced a great gain of strength on what is concerned with "hold together the torso with legs" which is simply active back flexibility and the floor bridge was near to be achieved. when i was able to hold at least a bridge without pushing against something i do bridge without support with the same approach but now i push only against the floor! pairing dislocation with bridge variations push some my skill into new level. for example hollow back (breakdance variation) holded for 5-6 seconds or inverted planche.

 

 

 

is passed some time since these photo, now in the first the arms are closed and the legs more near the face, in the second the legs are lower and chest more pushed out