Saturday Oct 4

Settingupterminology.
PhaseOnethestudentunderstands.
PhaseTwothestudentcanperform.

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

Conceptofu ncouplingfindtwomovementsthatnaturallyhappentogether,andseparate
them.
Rotateshouldersupanddepressscapulae,thenrotatethemdownandelevate.
Protractwhileinternallyrotating(feelslikeaplanche),retractwhileexternally
rotating.

Exercises:
overheadscapelevation/depression,seated,withpartnerprovidingtargetwithhands
abovepractitioner.
scapprotraction/retraction,akascappushups.

Whenfindingwaystogofurtherwithanexercise,youcanincreaseoneofthreethings:
Volume
Load/intensity
Complexity.
TheIdoPortalmethodpreferscomplexity.(Editorialcomment:itcertainlydoesntflinchfrom
theotherseither.)

Ingeneral,aimfor8
0%success80%rulebecausethatsnearthetopofthelearning
curve.

Pelvicmotion.Weonlyfocusontilt:anteriorandposterior.Todotheposteriortilt,engage
glutesandabsatthesametime.

Quiteafewpelvictiltexercises.Inallofthese,thepartnerslidesahandunderthe
practitionerastheylieonthefloor,kneesbent,lowerbackgluedtothefloor,feetandknees
together.
60sslidinghandunderbutt,practitionerliftsjustenoughtonottouch(posteriortilt)
60sslidinghandunderlowback(anteriortilt)
60sslidinghandundershoulders
60smixingitup,forcingpractitionertowatchandreact.

Next,bodylinedrillsonthestomach.Welearntocueaposteriortiltbygrabbingthehips
androtatingthem.
10xgivethecuetopartner
60sposteriortilthold,whilepartnerpokesatglutesandabstobesuretheyretight
60ssameasabove,armsnowoverheadandliftingarmsofftheflooraninchortwo.

Next,handstands!
Note:classsplitinto3parts,andIonlyhavepartialnotesfromthemoreadvancedtwo.

Peoplewhocantkickupto30shold

Iwasntthereanyoneknowwhatwastaught?

Chesttowallhandstand(5x60sisstandardpractice).Handsflatonfloor,indexfingers
parallelandforward,elbowextension,onlytopoffoottoucheswall,posteriorpelvictilt,
180degreeshoulderflexion(cuearmpitstowallwithchestout).Spottingisdonewitha
widestance,handsplacedundershoulders,donttouchfeet.

Peoplewhocanhold30s,butwerekickedoutofadvancedgroup

Increasingresponsibilityhandstand:someonekicksup,andthespotterholdsthem(lightly
bracketing)byankles,thenlegs,thenhips,thenribcage,thenshouldersideallygetting
downtowrists.

Workongoingbetweentuckandstraighthandstands.

Heelpullsoffwall:K ickupintoahandstandagainstthewall,onetotwopalmsofdistance
awayfromit.Hardenbodylinefollowingthecuesinthebodylinedrills.Onceagoodand
rigidbodylineisachieved,pressyourfingertipsintothefloorbywristflexion.Thispress
intothefloorwilltransferthroughoutthebodyandpullyourheelsawayfromthewall.
Onceyouaregentlypulled12inchesawayfromthewall,releasethepalmtensionand
lowerbackwithoutcrashingintotheoriginalwallsupportedposition.Noticeyouarenot
archingawayfromthewall,butmaintainingperfectbodyline.Noticeyouarenotkicking
offthewallbutpullingtheheelsawaythroughthepalmtension.

Toepullsoffwall:
1.AssumeachesttowallHSonepalmdistancefromthewall.Lockthepositionin
gluteabscapulaelock,tightandstrong.
2.Start'planching'yourshoulderforwardandcrossthehandlinewithyourshoulder.
3.Takeyourbuttfowardtowardsthesamedirectionastheshoulders(awayfromthewall)
thiswillintimepullyourtoesoffthewall.
4.Asyourtoeslosecontactwiththewallbereadytoassumethetightbodylineandpress
withthefingertipstolocktheHSandimmediately(nopause)
returnintothewall.
5.Startagainatstage1andrepeatforreps.

Kickuptohandstandwithspotter.Realistically,saysRachel,itslikelyonewillcatchina
splithandstandandbringlegstogetherlesslikelytocatchperfectbalanceimmediately
withbothlegsatthetop.Wetrythat10xwithapartneranyway,notworryingabout
stayingatthetop.

Wristexercises:
firstknucklepushups
backofhandpushups(Finnpushupsv ideo)
pushupswithscapulaerotatedup(elbowsforward)

Advancedgroup

Increasingresponsibilityhandstand:someonekicksup,andthespotterholdsthem(lightly
bracketing)byankles,thenlegs,thenhips,thenribcage,thenshouldersideallygetting
downtowrists.

Workongoingbetweentuckandstraighthandstands.

Kickuptoopen(?)straddlehs,tiltfromsidetoside,twospottersprovidetargetswith
cuppedhands.

TheresprobablymoreherethatImissedanddidnotsee.

Afterkickupissufficientprogresstoresponsibilityexercise.Balancecorrectionsaredone
withthefingers.Donotbreakbodylinetocontrolbalance.Partner1onekicksupto
partner2whospotstheanklesfromtheside,slightlycompressinganklestogether.
Spottingpartnerslowlywalksspotcontactdownfromankles>thighs>hips>ribcage>
shoulders>arms>wrists.Thefurtherdownthespotmoves,themorebalance
responsibilityisgiventobalancer.Itshouldtakeabout2030secondtoreachthewrists.
Cuetogrowtaller,thisincreasestension.Cuetoesgoup,handspushdown.Think
aboutshoulderflexiontopreventplanche.

Commonerrors:asymmetry(fixwithspotter,thisisaproprioceptionerror).

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

Tuckdown,hardervariation.Shinsstayvertical,bringkneestochest,thenreverse.

Staddlehandstanddrill(3partnerdrill,maybepracticedinparallelwithtuckdown).
Balancerstraddlesinhandstand,thenshiftsweighttotouchstraddledfoottospotterhand,
alternatingsidetoside.1rep=touchbothspotter.Spottersincreasedifficultyovertimeby
increasingtargetrange.ONLYthehipscanmoveinthisdrill,upperbodyremainsrigid.

Flaghandstanddrill.
 Onlyexecuteifyoucando10repsofthestraddlehandstanddrillwithEASE.Sameas
straddlebutuselateraltorsoflexiontohitspottertarget.

Commonerrors:skiing,whichislateralmovementofshoulders.Shouldersmustremain
stackedabovehands.

1:1restratioisideal.Increasebysetsacross,notwaved.

Linedrillisalwaysusednomatterthelevelofadvancement.

Wristexercises:
firstknucklepushups
backofhandpushups(Finnpushupsv ideo)
pushupswithscapulaerotatedup(elbowsforward)

Next,playingwith5PVCpipes/sticks.
Withsimpleequipment,thecomplexitycomesfromus.

Exercises:
Holdthestickagainstfrontofhips,pikeandkeepthestickthereinthecrease
betweenlegsandbody.Reverseit.
Theabove,thensquatatthebottomreturntoforwardfold,thenstand.

Terminology:pronatedgrip(canseebackofhands),supinatedgrip(palmstowardface),
eaglegrip(alsohaveheardthiscalledflamencogrip).

Exercises:
Holdingpipenearoneend,withfirmgripneartheendandopenhandnearthe
middle,transitionfromsupinatedgriptoeaglegripandback.
Dothesamegettingbothhandstoeaglegripandback.
Dothesameoverhead,behindback,betweenlegs.

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

Concept:ano penkineticchainiswhenyoumovetheextremitiesfreely.Ac losedkinetic

chainiswhenyoufixanextremityandmovethecenterofmassaroundit.

Kinetickoans:howdoesonegetfromheretothere?
Withapipeinfrontofyou,handontop,howtoturn360degreesandendupwhere
onestarted?(Hint:solutioninvolvestheclosedkineticchainversionofthegripswitch
above).
Nowdoitbackward.
 Withtwopipesinfrontofyou,onepalmontopofeach,howtoturn360degreesand
endupwhereonestarted?
Startinglyingdownwiththestickonthebottomofyourfeet,howtoenduponones
stomach,kneesbent,stickstillonbottomsoffeet?(Therearetwoways.)
Homework:sittinginatuckonthefloor,howcanthestickstartononesanklesand
endwithitonbottomsoffeet?

Catchingthestick:apartnerletsthestickfallinarandomdirection(usuallytoward
practitioner).Wetriedtocatchitgently,nearthefloor,andreturnittovertical:
Anywaythatworked
Alwayscatchinasquat
Catchbybendingover,straightlegs
Partnercallingleftorrightandyouhavetocatchitwiththespecifiedhand
Canmakepartnerturnaround,thenreactfast

Silence,lackofimpact,isasignofhighqualitymovement.Unlessyouremakinga
statement,trynottomakenoise.

Hangingworkonbars:
Passivehang,3x60seconds
Activehang,depressingscapulae,10repsholding3sattopeachtime
Archingscaphang
1armscaphang
Germanhang,30sanotheractiveone

Dynamichangs:theyliketoteachsidetosidemotionbeforefront/back.Startsideways
motionbyraisingahipclosertoribcageJohnnytendedtoalsomovethatraisedlegtothe
front,maybejusttoavoidhittingthescaffolding.
Swingsidetoside,allowingtemporarilyweightlessarmtoraiseabovethebar(still
straight),goingthroughpassivehangatthebottom.
Theabove,switchinggripeverytimesothatyoumovebetweenpronatedand
supinatedgrip
[Advanced]Theabove,butmovingslowlyandhangingfromeachhandinturn,
allowingthepronatedgriptountwistasitgoespassiveandthentwistagain.

Weendedthedaywithashortstraightarmworkout,threecyclesofthefollowing.Any
orderwasokay,aslongaswealternatedpullingwithpushing:
10xscappushups
510activehangs(activestraight,orarchedscaphang,oronearmarchedscap
hang)
3xwalkingupanddowntobellytowallhandstand
30sGermanhang

Quotes:
It.Likeitsnotpartofyou.whenmakingfunofastudentwhoseshoulder
misbehaved.
 Apartnerhastobeabitofanassholetobeuseful.Justabit.
Wesaytarget,notisolate,becausethereisnotrueisolation.Everythingis
connected.
Wedontcarewhatyoufeelajoke,butalsosomewhattrue,asdifferent
structuresandweaknesspatternswillresultindifferentsensationsforthesame
movement.Theresanassumptionthattherightthingwillhappennaturally.

Sunday Oct 5

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

Havetoconnectsensationofhowaposefeelstothevisualperceptionofhowitlooks.
Mirrorsandfilmareuseful,asarecoaches.

Seriesofpartnerexercises.Inallcases,thepractitionerstandsstillasthepartner,who
standsinfrontofthem,makesaslowchoppingmotionwiththehandpractitionermovesjust
enoughtoevadecontact.
Chinlevelchops:practitionermovesheadtothesideasmuchaspossible,then
back,andaroundfromotherside.
Underearchops:practitionertiltsheadtothesideasmuchaspossible,while
pretendingtoholdheavysuitcasesinhandsthennodstheheaddowntothechest,
andtiltstotheothersideandcomesback.Odeliapointsoutthatwhenloweringthe
chin,youcangetmorerangeofmotionbyalsoextendingtheheadforward
somewhat.
Underarmchops#1:chestcircles,followingthesamepattern.
Underarmchops#2:tipawaywithwholebody,thenbendforwardfrommiddleback
(?),tiptotheotherside,comeback.
Underarmchops#3:tipawaywithwholebody,thenarchbackwardsalaThe
Matrix,tiptotheothersideandcomeback.
Knees:sameideaasallthese,butdoonekneeatatime:rotateandbucklethefirst
oneinwards,workitaroundtheadvancinghand,thenbowandrotatethesecondone
outward.Hereweintroduceimproperalignment,whichIdohasanexcellentranton.

Secondseriesofpartnerexercises,withZenArcher:
Mixupany/alloftheexercisesinthelastseries,withthepartneraskingone
questionatatimeandbothpartieskeepingtheirfeetplaced.
Sameasabove,buteachpartnermayliftonelegatatime
Sameasabove,butthequestionerclosestheireyes(thisistheZenArcher).
Finally,allpartieswalkedaroundtheroom,takingturnslockingeyesanddoingthis
drillwithfeetunstuck.Ithinktheideawastomoveasminimallyaspossibletoavoid
contact,andbeslowandremainclosetothepartner,buttheydidntreallysaythis.

HumanMovement101:
Withthespineweorganizeourbodyinspace.
Withthehandswemanipulatepushandpull.
Withthelegswelocomote.(Splitsandheadkickingarenice,butnottheoriginalintentof
legs.)

Scapulaecreatecomplexity,hipscreatestability.

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

Whygymnasticstrainingfortheupperbody?
Itsmorecomplex,andthereforeverytransferabletootherwork.
Ithaspullingandpushing,inbothbentarmandstraightarmvariations.
Riskhasbenefititsmotivatingtheresasweetspotinthetradeoffbeween
motivationandriskofinjury.
Balance,flexibility,proprioceptiveworkarebuiltin
Itsmostlyclosedkineticchain,whichcarriesovertoopenkineticchainbetterthan
theotherwayaround.
Theresasweetspotbeweeninstabilityandintensitythemoreunstableamove,
thelessyoucanloadit.Theyfindringstobeinanicespotonthatcurve,andrings
alsoletyoutransitionfrompushtopull.

Forbentarmstrength,theclasssplitsintothreeparts.

Groupworkingonchinupsanddips

Iwasntthere,cananyonewhowasfillthisin?

Groupworkingtowardmuscleups

OverallshapeofamuscleupislikeanSorasnake:theheadandneckgobackforthe
pullup,thenforwardbetweentherings,thenupandtothecenterforthedip.

Wetrainedthetopandbottompositionsfirst:hanginginafalsegrip,andstabilizingina
supportpositionontherings.

Topposition:theprogressionistostabilizewithringsparallel,thenturntheringsout30to
45degrees,andifthatsstillokaytrybringingtheringsouttothesidesuntilshouldersno
longertouchstraps.

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

Pullupportion:
Oneshouldhavefivebartochestpullupsbeforestarting.
Forthemuscleup,thesearearchingpullupsanactivescaphangandthenpull
in.
Pregnancyprinciple:youtouchoryoudont!

Dipportion:
Godownuntil,ideally,thumbstoucharmpits.Oratleastringstouchupperarms.

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

Spottingamuscleup:
Lightspotcansimplyhelpliftribcage
Heavyspotcanbracepractitionersfeetagainstupperthighs,letthempushoff
fromthere.

Conditioningskintoworkwithrings:nowayarounddoingit.Starteasytrytodothefirst
setofwhateveryouredoingwithouttape,thentwosets,etc,tryingtoweanoff.

Groupthatalreadyhadmuscleups

Iwasntthere,cananyonewhowasfillthisin?

Johnnysthoughtsonbentarmprogrammingfollowedthis.

Foreccentricwork(negatives),theyconsiderarangeof10to30secondsideal.Lessthan
10secondsisntenoughifonecando30s,onecanprobablydothepositive.

Thegeneralideaistodo20to30minutesofAMRAPpullingandpushingwithquality,
followedbysomeexternalrotationwork:cubanrotationsaresuggested.Possiblelifetime
goaloncubanrotationsmightbebodyweight.

Exampleworkouts:

Ifworkingtochinup/dip Ifworkingtomuscleup Ifhavemuscleup

A11030seccentricdip A12falsegrippullups,plus A1MUandpauseafew

A21030seccentricpullup 5secondhangatbottom seconds,controlled
AMRAP30mins whilemaintainingfalsegrip eccentricmotion,20or30
 Bexternalrotationworkwith A22dipswith30X1tempo minutesAMRAP
aweightedbarbell,90sx3 (checkcharlespoliquin
sets temponotation) Bexternalrotationwork
AMRAPqualityrepsfor30
mins
Btransitions60s,3sets,
90srestbetween
Cexternalrotationwork

Squats

Thesquatisanaturalhumanrestingposition.
Kneecompressionisimportant(why???theydontsaywhy.)

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

Locomotionpatterns
Bouncinginthesquatasifbeingdribbled
Crawling(wedothisinseveralpasses)
Contralateralmotion,pausing3swithoppositehand/footraised,then1,then
0
Placingtheheelofthehandfirst,thenfingers
Movingsilently
StabilizingPVCpipeacrosships

Locomotionpatternsfromsquat.Sincetheyallstartandendinasquat,theymayultimately
bestrungtogether,withthesquatitselfblurredoreliminated.
TheCrab
First,squatandreachacross,thenstepbackfootacrossfrontfootandcome
backtosquat
Then,same,butmoredetail:toreachfaracross,pivotthebackkneenextto
thefrontfoot.Candothiswitharmsout:helicopter.Thenthereachiseasy.
Thesame,buthalfwaypressontohands,anddragfeetacross.Todothis,
Rachelgavemeatip:standupoffbalance,sendinghipstowardwherehands
arethenthefeetwilldragandnotgetstuckinthemiddle.
Finally,doitasifforahandstandpress,hoveringthefeetacross.Returnto
squat.
TheStepBehind(incorporatesthedragonsquat)
 Firsttheytaughtthedragonsquat:stepbehindandacrossabout18inches
(asin,rightkneestepsbehind,toapoint18inchesleftofleftfoot),bend
kneesmakingsurethebackkneecomesforwardunderthefrontknee,siton
thebackheel.Weheldthisfor30soneachside,then20soneachside,then
10soneachside.
Fromsquat,standuphalfway,testthewaterwithastraightleg,bring
secondlegwithyouasyoureturntosquat
Fromsquat,standuphalfway,testthewater,stepbehindtodragonsquat,
thenunwindontoes(spinningbacktofacethewayyoucame)toreturnto
squat
TheLizard
Theytaughthighlizard.Startinasideplankpositionwiththetopfootbent
andinfrontofyourbody,thensingthesong:
Wipeyourass,lookatit,checkyourshoe,reachfarforthegarbagecan,
replaceyourhandwithyourfoot.
Addinthelastpiece:listenforthetrain.Thiscanbedoneononearm,orwith
assistancefromthefreehand.
Thisdoesntnaturallyreturntosquat.ButyouCANreturntosquat.From
startinglizardposition,placeyourfreehandbetweenyoursupportinghand
andfoot,thenjumptofacethehands.Togofromsquattolizard,pivotand
reachoutwithoppositehandandmovethefrontfoottothefrontlizard
position.

Quotes:
Flirtwiththepain.
Changethedefinitionofwhatafallmeanstheideabeingtotreatlowfallswiththe
samerespectyouwouldhighfalls,increasingmotivationtosavepositions.
Anydisciplinethatisworthdedicatingyourlifetoinvolvesimprovisation.
Havingstrengthdoesntmeanhavingnoweakness.Getoutanddothings.

Wrapup/Q&A

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

Stretching:S tretchingScientificallyisthebookclosesttotheirloadedprogressive
stretching.

Someoneaskedaboutsupplements,andJohnnyrecommendedchelatedformsof
magnesiumandzinc.

SearchestotoonGoogle:
loadedprogressivestretching
 diagonalstretchidoportalgoesh ere,Ithink
idoportalcubanrotationgoestothisfacebookpostorthisblogpost

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