Saturday Oct 4

Settingupterminology.
PhaseOnethestudentunderstands.
PhaseTwothestudentcanperform.

Scapularrangesofmotion
Protraction(spread)andretraction(pinch)
Elevationanddepression
Rotationarmflapping,basically
[Upperarmrotationalsorelated,butnottechnicallyscapularmotion.]

Conceptof
uncoupling
findtwomovementsthatnaturallyhappentogether,andseparatethem.
Rotateshouldersupanddepressscapulae,thenrotatethemdownandelevate.
Protractwhileinternallyrotating(feelslikeaplanche),retractwhileexternallyrotating.

Exercises:
overheadscapelevation/depression,seated,withpartnerprovidingtargetwithhandsabove
practitioner.
scapprotraction/retraction,akascappushups.

Whenfindingwaystogofurtherwithanexercise,youcanincreaseoneofthreethings:
Volume
Load/intensity
Complexity.
TheIdoPortalmethodpreferscomplexity.(Editorialcomment:itcertainlydoesntflinchfromtheothers
either.)

Ingeneral,aimfor
80%success
80%rulebecausethatsnearthetopofthelearningcurve.

Pelvicmotion.Weonlyfocusontilt:anteriorandposterior.Todotheposteriortilt,engageglutesandabsat
thesametime.

Quiteafewpelvictiltexercises.Inallofthese,thepartnerslidesahandunderthepractitionerastheylieon
thefloor,kneesbent,lowerbackgluedtothefloor,feetandkneestogether.
60sslidinghandunderbutt,practitionerliftsjustenoughtonottouch(posteriortilt)
60sslidinghandunderlowback(anteriortilt)
60sslidinghandundershoulders
60smixingitup,forcingpractitionertowatchandreact.

Next,bodylinedrillsonthestomach.Welearntocueaposteriortiltbygrabbingthehipsandrotatingthem.
10xgivethecuetopartner
60sposteriortilthold,whilepartnerpokesatglutesandabstobesuretheyretight
60ssameasabove,armsnowoverheadandliftingarmsofftheflooraninchortwo.

Next,handstands!

Note:classsplitinto3parts,andIonlyhavepartialnotesfromthemoreadvancedtwo.

Peoplewhocantkickupto30shold

Iwasntthereanyoneknowwhatwastaught?

Chesttowallhandstand(5x60sisstandardpractice).Handsflatonfloor,indexfingersparalleland
forward,elbowextension,onlytopoffoottoucheswall,posteriorpelvictilt,180degreeshoulderflexion
(cuearmpitstowallwithchestout).Spottingisdonewithawidestance,handsplacedundershoulders,
donttouchfeet.

Peoplewhocanhold30s,butwerekickedoutofadvancedgroup

Increasingresponsibilityhandstand:someonekicksup,andthespotterholdsthem(lightlybracketing)by
ankles,thenlegs,thenhips,thenribcage,thenshouldersideallygettingdowntowrists.

Workongoingbetweentuckandstraighthandstands.

Heelpullsoffwall:
Kickupintoahandstandagainstthewall,onetotwopalmsofdistanceawayfromit.
Hardenbodylinefollowingthecuesinthebodylinedrills.Onceagoodandrigidbodylineisachieved,
pressyourfingertipsintothefloorbywristflexion.Thispressintothefloorwilltransferthroughoutthe
bodyandpullyourheelsawayfromthewall.Onceyouaregentlypulled12inchesawayfromthewall,
releasethepalmtensionandlowerbackwithoutcrashingintotheoriginalwallsupportedposition.Notice
youarenotarchingawayfromthewall,butmaintainingperfectbodyline.Noticeyouarenotkickingoff
thewallbutpullingtheheelsawaythroughthepalmtension.

Toepullsoffwall:
1.AssumeachesttowallHSonepalmdistancefromthewall.Lockthepositioningluteabscapulae
lock,tightandstrong.
2.Start'planching'yourshoulderforwardandcrossthehandlinewithyourshoulder.
3.Takeyourbuttfowardtowardsthesamedirectionastheshoulders(awayfromthewall)thiswillintime
pullyourtoesoffthewall.
4.Asyourtoeslosecontactwiththewallbereadytoassumethetightbodylineandpresswiththe
fingertipstolocktheHSandimmediately(nopause)
returnintothewall.
5.Startagainatstage1andrepeatforreps.

Kickuptohandstandwithspotter.Realistically,saysRachel,itslikelyonewillcatchinasplithandstand
andbringlegstogetherlesslikelytocatchperfectbalanceimmediatelywithbothlegsatthetop.Wetry
that10xwithapartneranyway,notworryingaboutstayingatthetop.

Wristexercises:
firstknucklepushups
backofhandpushups(Finnpushups
video
)
pushupswithscapulaerotatedup(elbowsforward)
Advancedgroup

Increasingresponsibilityhandstand:someonekicksup,andthespotterholdsthem(lightlybracketing)by
ankles,thenlegs,thenhips,thenribcage,thenshouldersideallygettingdowntowrists.

Workongoingbetweentuckandstraighthandstands.

Kickuptoopen(?)straddlehs,tiltfromsidetoside,twospottersprovidetargetswithcuppedhands.

TheresprobablymoreherethatImissedanddidnotsee.

Afterkickupissufficientprogresstoresponsibilityexercise.Balancecorrectionsaredonewiththefingers.
Donotbreakbodylinetocontrolbalance.Partner1onekicksuptopartner2whospotstheanklesfrom
theside,slightlycompressinganklestogether.Spottingpartnerslowlywalksspotcontactdownfrom
ankles>thighs>hips>ribcage>shoulders>arms>wrists.Thefurtherdownthespotmoves,themore
balanceresponsibilityisgiventobalancer.Itshouldtakeabout2030secondtoreachthewrists.Cueto
growtaller,thisincreasestension.Cuetoesgoup,handspushdown.Thinkaboutshoulderflexionto
preventplanche.

Commonerrors:asymmetry(fixwithspotter,thisisaproprioceptionerror).

Afterstaticholdwithpartner,progresstotuckdown.
Inaspottedhandstand,bringheeltobutt,thenkneestochest,thenreverse.

Tuckdown,hardervariation.Shinsstayvertical,bringkneestochest,thenreverse.

Staddlehandstanddrill(3partnerdrill,maybepracticedinparallelwithtuckdown).
Balancerstraddlesinhandstand,thenshiftsweighttotouchstraddledfoottospotterhand,alternating
sidetoside.1rep=touchbothspotter.Spottersincreasedifficultyovertimebyincreasingtargetrange.
ONLYthehipscanmoveinthisdrill,upperbodyremainsrigid.

Flaghandstanddrill.
Onlyexecuteifyoucando10repsofthestraddlehandstanddrillwithEASE.Sameasstraddlebutuse
lateraltorsoflexiontohitspottertarget.

Commonerrors:skiing,whichislateralmovementofshoulders.Shouldersmustremainstackedabove
hands.

1:1restratioisideal.Increasebysetsacross,notwaved.

Linedrillisalwaysusednomatterthelevelofadvancement.

Wristexercises:
firstknucklepushups
backofhandpushups(Finnpushups
video
)
pushupswithscapulaerotatedup(elbowsforward)

Next,playingwith5PVCpipes/sticks.
Withsimpleequipment,thecomplexitycomesfromus.


Exercises:
Holdthestickagainstfrontofhips,pikeandkeepthestickthereinthecreasebetweenlegsand
body.Reverseit.
Theabove,thensquatatthebottomreturntoforwardfold,thenstand.

Terminology:pronatedgrip(canseebackofhands),supinatedgrip(palmstowardface),eaglegrip(also
haveheardthiscalledflamencogrip).

Exercises:
Holdingpipenearoneend,withfirmgripneartheendandopenhandnearthemiddle,transition
fromsupinatedgriptoeaglegripandback.
Dothesamegettingbothhandstoeaglegripandback.
Dothesameoverhead,behindback,betweenlegs.

Exercises:
Stepoverthestickwhileholdingit
Tuckjumpoverthestickwhileholdingit(lightly,thumbandtwofingertips!)
Tuckjumpforward,thenbackward

Concept:an
openkineticchain
iswhenyoumovetheextremitiesfreely.A
closedkineticchain
iswhen
youfixanextremityandmovethecenterofmassaroundit.

Kinetickoans
:howdoesonegetfromheretothere?
Withapipeinfrontofyou,handontop,howtoturn360degreesandendupwhereonestarted?
(Hint:solutioninvolvestheclosedkineticchainversionofthegripswitchabove).
Nowdoitbackward.
Withtwopipesinfrontofyou,onepalmontopofeach,howtoturn360degreesandendupwhere
onestarted?
Startinglyingdownwiththestickonthebottomofyourfeet,howtoendupononesstomach,knees
bent,stickstillonbottomsoffeet?(Therearetwoways.)
Homework:sittinginatuckonthefloor,howcanthestickstartononesanklesandendwithiton
bottomsoffeet?

Catchingthestick:apartnerletsthestickfallinarandomdirection(usuallytowardpractitioner).Wetriedto
catchitgently,nearthefloor,andreturnittovertical:
Anywaythatworked
Alwayscatchinasquat
Catchbybendingover,straightlegs
Partnercallingleftorrightandyouhavetocatchitwiththespecifiedhand
Canmakepartnerturnaround,thenreactfast

Silence,lackofimpact,isasignofhighqualitymovement.Unlessyouremakingastatement,trynotto
makenoise.

Hangingworkonbars:
Passivehang,3x60seconds
Activehang,depressingscapulae,10repsholding3sattopeachtime

 Archingscaphang
1armscaphang
Germanhang,30sanotheractiveone

Dynamichangs:theyliketoteachsidetosidemotionbeforefront/back.Startsidewaysmotionbyraisinga
hipclosertoribcageJohnnytendedtoalsomovethatraisedlegtothefront,maybejusttoavoidhittingthe
scaffolding.
Swingsidetoside,allowingtemporarilyweightlessarmtoraiseabovethebar(stillstraight),going
throughpassivehangatthebottom.
Theabove,switchinggripeverytimesothatyoumovebetweenpronatedandsupinatedgrip
[Advanced]Theabove,butmovingslowlyandhangingfromeachhandinturn,allowingthepronated
griptountwistasitgoespassiveandthentwistagain.

Weendedthedaywithashortstraightarmworkout,threecyclesofthefollowing.Anyorderwasokay,as
longaswealternatedpullingwithpushing:
10xscappushups
510activehangs(activestraight,orarchedscaphang,oronearmarchedscaphang)
3xwalkingupanddowntobellytowallhandstand
30sGermanhang

Quotes:
It.Likeitsnotpartofyou.whenmakingfunofastudentwhoseshouldermisbehaved.
Apartnerhastobeabitofanassholetobeuseful.Justabit.
Wesaytarget,notisolate,becausethereisnotrueisolation.Everythingisconnected.
Wedontcarewhatyoufeelajoke,butalsosomewhattrue,asdifferentstructuresandweakness
patternswillresultindifferentsensationsforthesamemovement.Theresanassumptionthatthe
rightthingwillhappennaturally.

Sunday Oct 5

Terminology:neckrangesofmotion.
Sidetoside(withouttipping)
Forwardandback(withouttipping)
Neckrollmotion(whichincorporatestiltingupanddown,androtation).

Havetoconnectsensationofhowaposefeelstothevisualperceptionofhowitlooks.Mirrorsandfilmare
useful,asarecoaches.

Seriesofpartnerexercises.Inallcases,thepractitionerstandsstillasthepartner,whostandsinfrontof
them,makesaslowchoppingmotionwiththehandpractitionermovesjustenoughtoevadecontact.
Chinlevelchops:practitionermovesheadtothesideasmuchaspossible,thenback,andaround
fromotherside.
Underearchops:practitionertiltsheadtothesideasmuchaspossible,whilepretendingtohold
heavysuitcasesinhandsthennodstheheaddowntothechest,andtiltstotheothersideand
comesback.Odeliapointsoutthatwhenloweringthechin,youcangetmorerangeofmotionbyalso
extendingtheheadforwardsomewhat.

 Underarmchops#1:chestcircles,followingthesamepattern.
Underarmchops#2:tipawaywithwholebody,thenbendforwardfrommiddleback(?),tiptothe
otherside,comeback.
Underarmchops#3:tipawaywithwholebody,thenarchbackwardsalaTheMatrix,tiptothe
othersideandcomeback.
Knees:sameideaasallthese,butdoonekneeatatime:rotateandbucklethefirstoneinwards,
workitaroundtheadvancinghand,thenbowandrotatethesecondoneoutward.Hereweintroduce
improperalignment,whichIdohasanexcellentranton.

Secondseriesofpartnerexercises,withZenArcher:
Mixupany/alloftheexercisesinthelastseries,withthepartneraskingonequestionatatimeand
bothpartieskeepingtheirfeetplaced.
Sameasabove,buteachpartnermayliftonelegatatime
Sameasabove,butthequestionerclosestheireyes(thisistheZenArcher).
Finally,allpartieswalkedaroundtheroom,takingturnslockingeyesanddoingthisdrillwithfeet
unstuck.Ithinktheideawastomoveasminimallyaspossibletoavoidcontact,andbeslowand
remainclosetothepartner,buttheydidntreallysaythis.

HumanMovement101:
Withthespineweorganizeourbodyinspace.
Withthehandswemanipulatepushandpull.
Withthelegswelocomote.(Splitsandheadkickingarenice,butnottheoriginalintentoflegs.)

Scapulaecreatecomplexity,hipscreatestability.

Whyweighttrainingforthelowerbody?
Hipsneedstrength,enduranceandpower.Weightliftingjustseemstoworkbest,heuristically.
[Johnnysays]peoplewhodopistolsalldaystillsuckunderthesquatbar.

Whygymnasticstrainingfortheupperbody?
Itsmorecomplex,andthereforeverytransferabletootherwork.
Ithaspullingandpushing,inbothbentarmandstraightarmvariations.
Riskhasbenefititsmotivatingtheresasweetspotinthetradeoffbeweenmotivationandriskof
injury.
Balance,flexibility,proprioceptiveworkarebuiltin
Itsmostlyclosedkineticchain,whichcarriesovertoopenkineticchainbetterthantheotherway
around.
Theresasweetspotbeweeninstabilityandintensitythemoreunstableamove,thelessyoucan
loadit.Theyfindringstobeinanicespotonthatcurve,andringsalsoletyoutransitionfrompushto
pull.

Forbentarmstrength,theclasssplitsintothreeparts.

Groupworkingonchinupsanddips

Iwasntthere,cananyonewhowasfillthisin?

Groupworkingtowardmuscleups

OverallshapeofamuscleupislikeanSorasnake:theheadandneckgobackforthepullup,then
forwardbetweentherings,thenupandtothecenterforthedip.

Wetrainedthetopandbottompositionsfirst:hanginginafalsegrip,andstabilizinginasupportposition
ontherings.

Topposition:theprogressionistostabilizewithringsparallel,thenturntheringsout30to45degrees,
andifthatsstillokaytrybringingtheringsouttothesidesuntilshouldersnolongertouchstraps.

Bottomposition:falsegriphang,aslowaspossiblewithoutlosingthegrip.
Tobesureonehasafalsegrip:
gripringswithpalmin(pronated),atthetopjustinsidethestraps.
rotateringsinanddownwithoutreleasing,untilwristisunderstrap
finally,bringelbowsintowardthecenter.
WeightshouldrestontheWRIST,whichmakesalittlemountainshape.

Pullupportion:
Oneshouldhavefivebartochestpullupsbeforestarting.
Forthemuscleup,thesearearchingpullupsanactivescaphangandthenpullin.
Pregnancyprinciple:youtouchoryoudont!

Dipportion:
Godownuntil,ideally,thumbstoucharmpits.Oratleastringstouchupperarms.

Transitiondrill:
Movebetweenbottomofthepullupandthetopofthedip.
KEEPCONTACT,handstobody,atalltimestrynottoflareelbows.
Elbowspointupatthebottomofthedip
Dothisfor60swithaslittlefootsupportaspossible.

Spottingamuscleup:
Lightspotcansimplyhelpliftribcage
Heavyspotcanbracepractitionersfeetagainstupperthighs,letthempushofffromthere.

Conditioningskintoworkwithrings:nowayarounddoingit.Starteasytrytodothefirstsetofwhatever
youredoingwithouttape,thentwosets,etc,tryingtoweanoff.

Groupthatalreadyhadmuscleups

Iwasntthere,cananyonewhowasfillthisin?

Johnnysthoughtsonbentarmprogrammingfollowedthis.

Foreccentricwork(negatives),theyconsiderarangeof10to30secondsideal.Lessthan10secondsisnt
enoughifonecando30s,onecanprobablydothepositive.

Thegeneralideaistodo20to30minutesofAMRAPpullingandpushingwithquality,followedbysome
externalrotationwork:cubanrotationsaresuggested.Possiblelifetimegoaloncubanrotationsmightbe
bodyweight.

Exampleworkouts:

Ifworkingtochinup/dip

Ifworkingtomuscleup

Ifhavemuscleup

A11030seccentricdip
A21030seccentricpullup
AMRAP30mins
Bexternalrotationworkwitha
weightedbarbell,90sx3sets

A12falsegrippullups,plus5
secondhangatbottomwhile
maintainingfalsegrip
A22dipswith30X1tempo
(checkcharlespoliquintempo
notation)
AMRAPqualityrepsfor30mins
Btransitions60s,3sets,90srest
between
Cexternalrotationwork

A1MUandpauseafewseconds,
controlledeccentricmotion,20or
30minutesAMRAP

Bexternalrotationwork

Squats

Thesquatisanaturalhumanrestingposition.
Kneecompressionisimportant(why???theydontsaywhy.)

Inoursquatwedo:
smallhorizontalplanecircles
roundingandarchingthespine
puttingonekneedownatatime
puttingakneedownandrotatingonthetoes
movefromsquat(withkneesforward)overthetoesuntilkneestouchfliptoestokneeling,reverse.

Locomotionpatterns
Bouncinginthesquatasifbeingdribbled
Crawling(wedothisinseveralpasses)
Contralateralmotion,pausing3swithoppositehand/footraised,then1,then0
Placingtheheelofthehandfirst,thenfingers
Movingsilently
StabilizingPVCpipeacrosships

Locomotionpatternsfromsquat.Sincetheyallstartandendinasquat,theymayultimatelybestrung
together,withthesquatitselfblurredoreliminated.
TheCrab
First,squatandreachacross,thenstepbackfootacrossfrontfootandcomebacktosquat
Then,same,butmoredetail:toreachfaracross,pivotthebackkneenexttothefrontfoot.
Candothiswitharmsout:helicopter.Thenthereachiseasy.

 Thesame,buthalfwaypressontohands,anddragfeetacross.Todothis,Rachelgavemea
tip:standupoffbalance,sendinghipstowardwherehandsarethenthefeetwilldragandnot
getstuckinthemiddle.
Finally,doitasifforahandstandpress,hoveringthefeetacross.Returntosquat.
TheStepBehind(incorporatesthedragonsquat)
Firsttheytaughtthedragonsquat:stepbehindandacrossabout18inches(asin,rightknee
stepsbehind,toapoint18inchesleftofleftfoot),bendkneesmakingsurethebackknee
comesforwardunderthefrontknee,sitonthebackheel.Weheldthisfor30soneachside,
then20soneachside,then10soneachside.
Fromsquat,standuphalfway,testthewaterwithastraightleg,bringsecondlegwithyouas
youreturntosquat
Fromsquat,standuphalfway,testthewater,stepbehindtodragonsquat,thenunwindon
toes(spinningbacktofacethewayyoucame)toreturntosquat
TheLizard
Theytaughthighlizard.Startinasideplankpositionwiththetopfootbentandinfrontof
yourbody,thensingthesong:
Wipeyourass,lookatit,checkyourshoe,reachfarforthegarbagecan,replaceyourhand
withyourfoot.
Addinthelastpiece:listenforthetrain.Thiscanbedoneononearm,orwithassistancefrom
thefreehand.
Thisdoesntnaturallyreturntosquat.ButyouCANreturntosquat.Fromstartinglizard
position,placeyourfreehandbetweenyoursupportinghandandfoot,thenjumptofacethe
hands.Togofromsquattolizard,pivotandreachoutwithoppositehandandmovethefront
foottothefrontlizardposition.

Quotes:
Flirtwiththepain.
Changethedefinitionofwhatafallmeanstheideabeingtotreatlowfallswiththesamerespect
youwouldhighfalls,increasingmotivationtosavepositions.
Anydisciplinethatisworthdedicatingyourlifetoinvolvesimprovisation.
Havingstrengthdoesntmeanhavingnoweakness.Getoutanddothings.

Wrapup/Q&A

JointheFBgroupMovementCulture
idoportal.comhasworkshops,otherevents,ablog
WeshouldalsogoandlikeCrossfitGantryonFB
youtube.com/portaldo
Shadowyoga

Stretching:
StretchingScientifically
isthebookclosesttotheirloadedprogressivestretching.

Someoneaskedaboutsupplements,andJohnnyrecommendedchelatedformsofmagnesiumandzinc.

SearchestotoonGoogle:
loadedprogressivestretching
diagonalstretchidoportalgoes
here
,Ithink
idoportalcubanrotationgoesto
thisfacebookpost
or
thisblogpost


Somepartsofthehumanmovementlayer(beforemoverorspecialist):
Squat
Touchfloor
Liedownonfloor
Sitdownonfloor
Hang
Movehead&spine.