Mad Hatter Posted September 13, 2013 Report Share Posted September 13, 2013 Contortion 11/09/2013Apparently I need to work on my attitude, I'm letting my brain take over too much. I have to trust the process! Also, went to dance physio on Monday and I noticed some definite improvements where she had done her work. WarmupLeg swings, front, side, back StretchButterflyDiamondPikeStraddle (twisting to the side)Pancake - Improvement, cheek to floor Front split sequence:LungeReverse lunge (pointed foot)Deep lunge - Right leg improvement, lots of thigh on floorReverse lunge (flexed foot calf stretch)Lunge bend kneeReverse lunge (hands as far forward as possible)Front splits Frog stretchMiddle splits - Improvement in form and strength Oversplits (front splits, middle splits) Assisted shoulder stretches (above head both sides, cross behind back, elbows towards each other, hands interlaced on head) Cobra holdsCobra (arm varying distance)Bridge (pushing stomach to ceiling, straight legs, hands as close to feet as possible, elbow bridge, bridge to camel) SkillsBridge walkTwisting in and out of bridge - Why am I still struggling with this?!Stand to bridge to elbow bridge to roll - New fun skill!Forearm stands - Need to practice kicking upTic-tocs (onto thick mat) - Not much toc still, maybe one-legged bridges will help?Bridge flip over side walks - Got them half-way at least... Back lifts Quote Link to comment
Mad Hatter Posted September 13, 2013 Author Report Share Posted September 13, 2013 Strength 12/09/2013Was pretty weak today, lack of food or lack of recovery? Push ups - 2.5 whole not full ROM / 3 negs / 10 knees / 5 negs / 2 negs + 8 knees - Umm yeah, couldn't decide on form...Pull ups (negatives, neutral grip) 4 / 4 / 3x~5 countsHanging leg raises (on stall bar) 8 knee / 4 straight + 4 knees / 4 straight + 4 kneesToes to bar - Can't do them. Need to find a different bar to try them kippingKnees to elbow 5 / 3 / 3 - Only about half-way up arms without kippingSquats 2x5 bar / 1x5x25kg / 1x3x35kg / 3x5x40kg - Form felt good but reps felt really slow so didn't want to up weight. Quote Link to comment
Mad Hatter Posted September 14, 2013 Author Report Share Posted September 14, 2013 Aerial 14/09/2013 TrapezeHang tucked knees 1x30sJumping chin-up negatives 2x4BeatsBeats from knee hang Sequence: Bent leg bird's nestGazelleMermaidStanding leg extensions front and backStarGazelle other legMermaid other sideKnee hangStraight leg bird's nest Crucifix - New trick Lyra Sequence: Split under barStarGo-to-town leg extensionsMermaidMan-in-the-moon (spinning)Straddle dismount Knee hang on top of ring - New trickExtending arms back and front of hoop Quote Link to comment
Mad Hatter Posted September 15, 2013 Author Report Share Posted September 15, 2013 Handstand practice 15/09/2013I did a semi-structured practice today, most unusual. Needed to find an outlet for pent up energy! Warm up Hula hooping, including hand hoopingWrist warm upTuck jumps 1x10Hollow-body holds 3x30s Handstands Handstands against wall 1x45s/1x60s/1x60sHands on floor kick-ups (good leg)Lunge kick-ups (bad leg)Free standing holds - All bad, I need to practice handstand often otherwise I lose it Bridges Stand to bridge 1x5 (2/5 up again as well)Elbow bridges 1x3Bridge push-ups 1x7Back lifts 1x10Some bridge skills attempts - All terrible. I think I need to work on strength and stability when supported with only 2 limbs. Complete stretch Quote Link to comment
Mad Hatter Posted September 28, 2013 Author Report Share Posted September 28, 2013 Contortion 25/09/2013 WarmupShoulder rollsBurpeesSuper burpees StretchAssisted shoulder stretches (above head both sides, cross behind back, elbows towards each other, hands interlaced on head) Front split sequence:LungeReverse lungeDeep lungeReverse lunge (flexed foot calf stretch)Lunge bend kneeReverse lunge (hands as far forward as possible)Front splits Frog stretch - I am officially making middle training my favourite thing in the world! That will make them easier right?Middle splits - Yaaay, I love middles *sniffle sniffle* #sarcasm Assisted hamstring stretchAssisted middles Oversplits (front splits, middle splits) - Holy crap my left splits felt awesome! The difference after physio is amazing. Shame that my right splits is even worse than before. The difference is ginarmous, it's really annoying. Splits (on floor again) - After the oversplits I was actually chilling in the (left) splits for the whole minute! Middle splits (on floor again) Cobra holdsCobra (arm varying distance)Cobra quad stretchBridge (pushing stomach to ceiling, straight legs, hands as close to feet as possible, elbow bridge, bridge to camel) SkillsBridge walk + turn and walk back - Why oh why can I still not turn? What's wrong with my brain? It's not even hard!Handstand drills (tuck ups, straddle ups, pike ups) - VERY assisted haha!Contortion handstandsSplit rolls - These were really fun since my newly found (left split) ability.Leg over head roll overs (I have no idea what these are called, but starting off in a sort of king pigeon you roll onto your stomach pulling the foot with you over the shoulder) - I almost got it, just collapsed at the end. I can now grab my foot properly though and not just my toe so it's an improvement. Handstand to bridge - Finally got to start doing them on the floor! Still can't kick back up again though... Hate mental blocks. "Creative time"Stand to bridge -> to either flipping over or elbow bridge -> to splits -> split roll -> foot to head in split - Terrible attempt Quote Link to comment
Mad Hatter Posted September 28, 2013 Author Report Share Posted September 28, 2013 Circus log 28/9We were only two people in class today, so it was pretty much a private lesson! Our substitute teacher was a trapeze specialist so we focused exclusively on that. Trapeze Dead hangTuck invert practice Standing leg extensionStarGazelleCoffin Sitting prettyFront balance - Held it for a full minute, not bad.Back balanceFloppy side sit to ball dismount (just making up names here) - Wee this was fun Half pineapple - Some names are just too silly. Except not really. No name is too silly.Split mount - half angel looking up -> half angel looking down -> candlestick - could do with some one arm dead hang training. Quote Link to comment
Jimbo Posted September 28, 2013 Report Share Posted September 28, 2013 I have no idea what most of your routines are (circus ballet?), but I can tell you are having lots of fun. Keep it up! Quote "Everybody has a plan until they get punched in the face." Mike Tyson battle log | current challenge Link to comment
Mad Hatter Posted September 28, 2013 Author Report Share Posted September 28, 2013 Haha yeah it must sound like I'm just stringing random words together. One day I'll make a mahoossive picture post, maybe over the next two weeks. Quote Link to comment
Mad Hatter Posted September 29, 2013 Author Report Share Posted September 29, 2013 Workout log 29/9 Easy session because DOMS compounded with more DOMS. I wanted to play with barbells today but there was a powerlifting comp so I experimented with one legged squats instead. And then I practiced my contortion skills. And all the power lifters were like HUH? Strength Push-ups 4x3 - Not quite deep enough and form is not perfect but getting there!Pistol squats 5x1, 3x1 - Wobbly, wobbly and drop my non-working leg on the way up. Lol not even sure if I can count them.One legged bent knee squats (like shrimp but without holding the foot) 3x1 - Couldn't do them all the way to the floorNegative neutral grip pull ups 3x3 - I can control them pretty well on the way down but it feels miles off a real pull-up... Contortion Contortion handstands - Few second holds at mostBridge circle walk - Finally figured out what I did to confuse me so much and got the rhythm down!Bridge flip over - Kind of got them! Bringing the support leg closer to the hands really helpedBridge walk arounds - These are not happening yet. Not sure what I'm doing wrong. Quote Link to comment
Mad Hatter Posted October 2, 2013 Author Report Share Posted October 2, 2013 Contortion log 3/10Bleeh, my muscles felt so tight yesterday and everything felt difficult. And my teacher has officially declared me to be the worst person ever at recognizing my own progress. I had an angry moment about still not being able to kick over from bridge and then he pointed out all the things I couldn't do a few weeks ago but that I can do now. I guess he has a point... Good thing I've started writing everything down. Even if I feel like I suck in class at least I'll be able to look back at my log and see the improvement afterwards. FlexyForward bends (butterfly, diamond, pike, straddle oblique stretch, pancake) - Hamstring sucksSplits sequence (lunge, reverse lunge, assisted lunge/reverse lunge, assisted bent knee lunge/reverse lunge, splits) - Didn't do them for my right hamstring Oversplits - Not as good as last timeAssisted shoulder stretches (above head both sides, cross behind back, elbows towards each other, hands interlaced on head)Bridges (pushing stomach to ceiling, straight legs, hands as close to feet as possible, elbow bridge, bridge to camel, new both knees and elbows) - The knees on floor bridges are a bit unstableBridge circle walk - Good thing I practiced SkillzForearm stands - Here's another one where my brain is working against me... Also once I get up my legs are apparently like seaweed drifting in the ocean...Forearm stand press ups - Haha yeah rightElbow bridge to forearm stand press - LOTS of assist Bridge skills:Twist up from sitting - Haven't done this for a few weeks, but it's actually fairly easy now compared to the other stuffTwist around - Kind of! Need to get it smooth but the movement was thereWalk around - Still not happening. I think this is the last of the bridge skills for now (that don't require kicking over) so for my homework session I will practice, practice, practice Leg balances (front, side, back)Leg lifts barre style (front, side, back)Assisted pistol squats - I can kind of do them unassisted but I was too wobbly at the end of class. Shame, everyone was watching Handstand to bridge - Have upgraded to doing them unassisted on the floor! Now all I need to do is get back up again. Easy right? Quote Link to comment
Mad Hatter Posted October 3, 2013 Author Report Share Posted October 3, 2013 Strength 3/9/2013Too lazy to go to the gym so did a mini workout at home Push ups 3.5 real / 6 incline / 3.5 real / 6 incline / 4 real - Or something like that, might have done another set. Incline full depth, the real ones breaking parallelInverted rows 4x6 - Bent knees but good formHollow body holds 5x25s - Bent legsScapular shrugs 5x8 - Handstand conditioning. Holding the plank position was harder than the shrugs. Quote Link to comment
Mad Hatter Posted October 6, 2013 Author Report Share Posted October 6, 2013 Circus log 5/10/2013 Strength Rope hang to sitInverted rows on silksInvertsPull-up negatives Skills Half pineapple hangFull pineapple with backbendGazelleGazelle with splitCoffinBum balance to parrotFront balance Quote Link to comment
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