KIPPING PULL UP CLINIC
We are super excited for the people we have signed up for this Sunday’s noon butterfly pull up clinic (space is limited to 25) and Coach John decided to do another clinic focused on kipping pull ups (a pre-req for the butterfly clinic).
Aerial April Gymnastics Clinic
April 19th– 12pm
Have you been wanting to get your first Kipping Pullup for some time? Or can you do a Kipping Pullup and want to be able to perform more consecutive reps in a row? Do you want to be able to practice on your own but don’t know where to start? Come join us for the Kipping Pullup Clinic on April 19th.
We will devote a whole class time to the Kipping Pullup. Everything from warming-up properly to a 4-week Strength Building Program for Pullups (and many other gymnastics movements).
The clinic will focus on the following concepts
- Properly warm-up for gymnastics movements
- Create the bodily shapes/awareness needed to perform the Kipping Pullup
- Create tension throughout your whole body to develop power and explosiveness
- Become more proficient at the Kipping Pullup
- Build a solid base of strength needed to perform the Kipping Pullup (and all pulling gymnastics movements)
This clinic is perfect for anybody looking to
- Get there first kipping pull up
- Become stronger and more proficient in the movement
- Looking for a refresher on basics of bodily awareness/shapes and how they relate to other gymnastics and weightlifting movements.
You can signup for the clinic here.
When: April 19th, 12pm
COST – FREE FOR MEMBERS
**Limit 30 people**
“ASSortment of Lunges”
50 One overhead, One racked Lunge (25 each arm)
70 Open-Style Lunge
70 Farmer’s Carry Lunge
*Any time the dumbbells touch the ground, you must do 20 lateral hops over the dumbbell and 5 burpees before proceeding
Time Cap: 25 min
Coach Marina’s Tips: This one is not just a battle of the BUTT, but a battle of WILL. The best and worst part about lunges is you can typically do “one more rep”. So knowing when you really need to rest/drop the weight vs. wanting to is a mental game that will be fun to see play out today. I would start the overhead lunges with your weak arm first. The other dumbell will fatigue the shoulder it is resting on, so your stronger arm be fatigued by the time you go overhead, but you’ll be a lot less likely to fail a rep. Use the jumps (when dropping the weight) to shake out the legs and catch your breath. Try to make it feel more like active recovery than a sprint back to lunges!
Did you hear that the Barbell Club starts again March 24th?! Here’s the calm before one of the sessions (setting goals and reviewing strategies)…