Level One Splits Sequence
Level One Splits Sequence
Description
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
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Level 2 Splits Sequence
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
Videos covering skills related to those in this video:
Front Split, Middle Split
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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.
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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
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/
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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
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.
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Level 2 Splits Sequence
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
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