Level 2 Splits Sequence
Level 2 Splits Sequence
Description
0:00 Intro 2:44 Warm Up Standing Sequences 15:35 Variation 1: Triangle & Half Moon 20:30 Variation 2: Pyramid and Standing Split 32:50 Lunge to Floor Splits 53:43 Centre Split A: Variation 1 55:13 Centre Split A: Variation 2 Centre Split B: Straddle Sequences 56:45 Variation 1: Reclined Straddle 58:59 Variation 2: Seated Straddle 1:01:59 Variation 3: Straddle Leg Lifts 1:04:00 Variation 4: Compass Pose 1:09:00 Arabesque & Attitude: Pigeon & Kneeling 1:11:36 Tilt Kick Prep: Kneeling Kicks & Balances 1:14:38 Variation 1 Parallel 1:16:48 Variation 2 Turnout 1:19:09 Variation 3 A la Seconde (Second Position)/To the Side 1:20:47 Variation 4 Dancer's Pose 1:22:35 Variation 5 Penche 1:24:38 Cool Down
More from this instructor
Level One Splits Sequence
Splits Sequence is an introductory video that provides a flow of stretches, alignment cues and technical information for front and centre splits. Transitions are made with resistance and control, varying the load through contraction and release, in order to develop more active ability in what are commonly passively held positions. While props are encouraged to ease accessibility and maintain stability, no other equipment is needed. The range of motion and hold time is managed by participant. A mind-body connection is encouraged throughout to aware oneself of the adaptive changes and signals given for both protection and progression. Prerequisites: The flow sequence may be modified to match range of motion, although it is advisable that participants be able to hold a plank position and kneel on the ground. The positions used to work in and out of our splits largely make use of either hands and or knees on floor. Props: Yoga blocks, chairs and padding underneath the knee may all be required for safety and progression. Video Intro: 0:05 Warm Up: 4:35 Front Split Sequence: 7:43 Middle Split Sequence A: 44:26 Middle Split Sequence B: 48:20
Videos covering skills related to those in this video:
Straddle Stretch, Front Split, Middle Split, Standing Split
Hip Opening Sequence for Backbend Practice
This video contains an active flexibility sequence for opening the hips in preparation for a backbend practice. You’ll learn some of my favorite stretches and techniques for improving your backbends through the hips. Please have two yoga blocks, a strap, a cushion, and some wall space.
Jump to low H2H
The jump to low hand to hand is the most direct entrance to the skill and prepares the partnership for higher level hand to hand skills in both L-basing and standing acrobatics. In this video we review our thoughts on consistency of the grip, directionality of the jump and mindset/responsibilities for each roll.
How to Straddle, Tuck and Pike to Handstand
This video focuses on techniques and progressions for 3 foundational entries or kickups to handstand; straddle, tuck and pike. It can be very helpful for people just starting to learn these handstand entries as well as people trying to clean up their technique. Here is a guide to the key parts of the video: 0:00 demonstration of the 3 handstand entries 0:53 basic handstand warmup notes 1:27 3 key positions shared by straddle, tuck and pike 2:58 speed and continuity of the 3 positions 3:24 proprioceptive drill to get the folding see-saw mechanics 4:24 reviewing general jumping mechanics 4:50 applying jump mechanics to the handstand entry 5:10 leg path for the straddle jump 6:30 a couple of straddle flexibility drills 6:58 finishing the kickup by bringing legs together and using fingers 7:42 tuck handstand entry 8:58 pike handstand entry 10:05 common mistakes in jumping to handstand
Full Body Handstand Warm Up - 30 minutes
In this video Sean Langhaus leads you through a warm up routine specifically designed to prepare you to practice handstand. The practice includes active shoulder and leg flexibility, spinal mobility and core work.
Handstand Kickups
Build a strong handstand with these simple easy progressive drills for mastering a kick up entrance to handstand. Great for beginning and intermediate students to practice alignment, and improve balance during transitions. These foundational movements are the building blocks of more advanced tumbling. Exercise Breakdown See Saw 0:57 Back Leg Kicks 1:23 Hops 1:48 Toe Touches 2:10 Arm Position 2:43
3 Most important things for your PRESS | Press to handstand | The Art of Handbalancing
Hello everyone, These are my most important tips for you if you are working on your press to handstand. For more indepth explanations I have made a three part series called press to handstand in my Vimeo library: https://vimeo.com/ondemand/handstandlibrary I hope this is helpful and have a lovely day xx Handstand Blocks: https://www.akrobatik-shop.de/english-shop/ Join our exciting new handstand community: https://forum.nataliereckert.com/ Support me on Patreon, your support helps me a lot: https://www.patreon.com/handbalancing For handstand nerds: https://nataliereckert.com/portfolio.html For online coaching visit www.nataliereckert.com IG: natalie_handbalancing/ FB: Natalie Reckert Handbalancing Background track Track: Travel With Us — Vendredi [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/o-rpKzt4KSY Free Download / Stream: https://alplus.io/travel-us Intro music: Mama – Bertisolo https://www.youtube.com/watch?v=8KGZWhmiMlo ---------------------------------------------------------------------------------------------------- I take part in the Amazon Services LLC Associates Program, this means that if you click on the links below and then buy the product I get a small commision at no additional cost to you. I only get the commision if you actually buy the product not just by you clicking on the link. I filmed this video with the Sony α6400 https://amzn.to/2GwD1vs I recommend Lifeform yoga mats for your practice: https://amzn.to/3gpKutm Capezio make great leggings: https://amzn.to/2H4Kcf6 Tank top: https://amzn.to/32YVv0b I edit all videos on my Asus Zenbook: https://amzn.to/2Dpkr6V For sound recording I either use the Zoom H1 or the Zoom H4 field recorder or my AKG wireless headset: https://www.thomann.de?partner_id=26183
Level One Splits Sequence
Splits Sequence is an introductory video that provides a flow of stretches, alignment cues and technical information for front and centre splits. Transitions are made with resistance and control, varying the load through contraction and release, in order to develop more active ability in what are commonly passively held positions. While props are encouraged to ease accessibility and maintain stability, no other equipment is needed. The range of motion and hold time is managed by participant. A mind-body connection is encouraged throughout to aware oneself of the adaptive changes and signals given for both protection and progression. Prerequisites: The flow sequence may be modified to match range of motion, although it is advisable that participants be able to hold a plank position and kneel on the ground. The positions used to work in and out of our splits largely make use of either hands and or knees on floor. Props: Yoga blocks, chairs and padding underneath the knee may all be required for safety and progression. Video Intro: 0:05 Warm Up: 4:35 Front Split Sequence: 7:43 Middle Split Sequence A: 44:26 Middle Split Sequence B: 48:20
Cartwheels
Detailed progressions for learning or perfecting your cartwheel. A cartwheel is a foundational skill in more advanced tumbling and also a useful tool for falling safely from any handstand. This video is appropriate for absolute beginners and also useful for intermediate acrobats refining skills. Exercise Breakdown Jump Side to Side 0:27 Add a Lunge 0:46 Lunge to Lunge 1:10 Same Side Hand to Same Side Foot 1:33 Where to Look 2:18 Hand Position 2:47 Knee Cartwheels 3:08
Ultimate Straddle Press Tutorial - Ian's Polymathic Tutorials
Highly detailed, covers common flaws and important concepts It's called "Ultimate" because this is the last tutorial you will ever need, but that shouldn't stop you from watching 40 more. Sorry for the lighting change, but all key parts are visible throughout! Watch up to 1.75 speed for understandable fast learning. Success is at least 655000 times faster if you video and self analyze with no ego or exaggeration.
Handstand kickups - split or scissor entry
This video explains the mechanics of the split or scissor kick up to handstand which are foundational for the four handstand kickups (scissor, straddle, tuck, pike). You will learn how to: - Properly hinge from the hip - Coordinate the driving leg with the hip hinge - Set up your shoulders before you leave the ground - Generate momentum in a controllable repeatable fashion
Shoulders For Handstands
Handstands uniquely require shoulder strength as well as core integration with the arms in an overhead position. In this video we use elbow stand exercises to isolate the actions at the shoulder joint, break bad habits of compensating in the lower arm for shoulder weakness, and build handstand specific strength and stability in the whole chain. These techniques are great for beginners gaining confidence being upside-down or experienced hand balancers looking for new a challenge. Exercise Breakdown 0:09 Should Blade Slides 0:53 Dolphin 1:28 Single Leg Lifts 2:21 Walk Up the Wall 3:25 Single Leg Tuck Press 4:53 Elbow Stand Balancing
30 min Full Body Warmup
30 min full body warmup to prepare you for all types of training or use as a stand alone workout. This warmup makes my body feel prepared and ready for whatever activities I continue to do throughout the day. I begin by introducing my cat Lithium who is the real star of this video. Then we start with the feet and work our way up the body with joint mobility that continues onto wrists, forearms and shoulders. This leads us into legs, working into the hamstring and mobility. I sneak in a few pushups and continue into preparing the body for splits or pigeon. We finish off with a bit of abs.
One arm Handstand Tutorial part 1
In Part 1 we are working towards assisted one arm fingertip holds. I explain the basic fundamentals of my balance concept and walk you through several exercises to reach a comfortable and efficient technique, to be able to go to Fingertip assisted one arm handstand holds. You are going to get an understanding of alignment and bodyawarniss as well as several drills to work with. Musik Friedenstaube by Sascha Ende Link: https://filmmusic.io/song/286-friedenstaube License: http://creativecommons.org/licenses/by/4.0/
Assisted Press Handstand Lift-Off (Partner Drill)
It can be a challenge to feel the moment of lift off in a press handstand, that moment where your feet float away from the floor can feel like a complete mystery even for someone quite strong and possibly even with a solid handstand. The lift off moment is the culmination of a unique combination of shoulder strength/position ( pooosh!), hip/spinal mobility ( hollow pike compression) and timing. It can be hard to find this moment/ engagement/ position since you've never been there, its a lot of exertion and it happens at a particular moment. This partner drill is a great way to slow that moment down, reduce the weight of the lift off and possibly find the feeling of "floating" and accumulate some very relevant time under tension.
One arm Handstand Tutorial part 2
In Part 2 we are working towards balancing the one arm handstand as well as strength and conditioning exercises to move on further. We are starting at fingertip assisted one arm holds and work our self through common mistakes towards the freestanding one arm handstand. With that in our arsenal we visit several drills to become stronger, more consistent and ready to move further to more complex one arm handstand exercises and shapes. The goal here is to acheave the one arm and get ready for more ! Musik Friedenstaube by Sascha Ende Link: https://filmmusic.io/song/286-friedenstaube License: http://creativecommons.org/licenses/by/4.0/
Shin to Foot to Reverse Hand to Hand
This entrance to RH2H takes advantage of the flyers hips already being elevated to around the height needed for their handstand. While most entrances to handstands involve a flyer needing to press up on top of a higher surface this entrance allows the flyer a rare oppurtunity for a flyer to come down into a handstand. As such the details of how a base can provide support and smooth pathway for the flyer as the come down are essential for making this entrance consistent.
Key Drills for Learning to Press to Handstand
As promised! Here are my 5 top drills for press handstand. Shoulder, wrist and hamstring warmup are key so you can straight legs and arms as much as possible. #presshandstand #presstohandstand #questforthepress #handstands #circuslife #dailypractice #inversions #ianshandstandtips
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