Inter 1 Day 12
Day 12. Today it’s time to revisit moves you’ve worked on earlier in the program. Your warm up for today will be conditioning exercises, starting with The ab switch.
The ab switch 2 sets of 15-20 reps
Hollow body 2 sets of 12-16 reps
Booty squeeze 2 sets of 12-16 reps
Clamshells 2 sets of 12-16 reps
Reverse elbow and handstand 2 sets of 12-16 reps
Plank dismount 4-6 times, don’t do more than 6 times!
Performance climb 4-6 times both sides
Attitude climb 4-6 times both sides
Hi! I was wondering what your suggestion on the elbow/handstand is. I am very comfortable getting into it from an invert and from a kinda downward dog with the leg up that you show in the video. So which way to enter it is better to work on? Is there any particular benefit that each different entry has? Thank you!!
The more ways you practice getting into it the better! You can perfect the one you like best, but always keep trying other options too.
Wow this was an intense workout for me. I definitely need to practice reverse elbow stand more. see video https://snapchat.com/t/lVqtMvWW
I actually started slipping on my forearms which has not happened before. I usually dont sweat much either. Should I be using grip on my forearms when I am doing elbow stands and/or push grip on the pole?
I also need to practice the plank dismount more…I understand the concept, crossing my legs and slowly going down but need to remember to bring myself forward a little before descending.
The attitude climb is very challenging to do. I can do the attitude spin, it’s the climb that gets me stumped sometimes as far as where my feet go. My body and mind are not connecting LOL see video https://share.snapchat.com/m/SysfmIou?share_id=Kz3R1WLGQ32V7eL5C1n0gQ&locale=en_US
I am adding reverse elbow stand to my conditioning. My workouts last about 1.5 hours because I include about 20 minutes of conditioning before my workout 3x a week. I dont like that they are that long but I am seeing improvements in my strength and helps me warm up my body better.
I appreciate any feedback you have. Thank you so much for this program. You are amazing.
If your elbow are sliding I would use a yoga mat if you have one. That can help with bruising too. Keep in mind that the reverse elbow is only ONE option. It’s there if you have a fear of the reverse handstand. The reverse elbow stand is more challenging to use IMO but some people have a big fear over handstands and the elbow stand is a good option. You can alway swap it out with the reverse handstand if you like. Basically, knowing how to do a reverse handstand is more important than the reverse elbow stand.
In plank dismount don’t forget to tip the hip too!!
The attitude climb looked like it’s on the right track. You’ll have it in no time!
OMG thank you for telling me that about the reverse elbow stand is one of the options. I know you have said that before so I dont know why I had it in my head that I needed to do it this way SMH LOL
I am much better at doing the reverse handstand – no fear. I am going to focus on that during my conditioning.
Plank dismount…I watched your tutorial again. When you say tip the hip…you mean squeeze and twist the legs, right?
Yep forget about the reverse elbow stand if you are cool with the handstand. 🙂 Yep, twist the lower body.