Disclaimer
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Introduction
This workout plan is designed for:
- dancers (breakdance, contemporary dance)
- acrobats and tricksters
- martial artists
- performers
Do it for one month, once per week.
Takeaways
- (+++) core & abs strength
- (+++) stability and balance
- (++) endurance
Requirements
- Queda de rins (capoeira move) or baby freeze (breakdance)
- Relatively strong core & abs -> L-sit & V-sit
- Strong wrists
- Kip up
Workout Plan
- Warm up (up to 20 minutes)
- Mobility (up to 10 minutes)
- Workout (about 1 hour max). Three series, repeat each 5 times.
- Stretching and cool down (up to 20 minutes)
Overall time: ~ 2 hrs
Workout Description
Video
Series A
Repeat 5 times. You should start the first round without any changes in exercises, and then you may gradually make it harder with each round (see example of Queda de rins in the movie, I gradually remove one finger from the supporting hand).
- 30 seconds: Queda de rins with straight legs on the left hand. Stiff core and abs!
- 30 seconds: Plank on the left elbow. Your pelvis position must be the same as for normal plank with both elbows (do not twist your body). Active core and back.
- 30 seconds: Queda de rins with straight legs on the right hand.
- 30 seconds: Plank on the right elbow.
Series B
Repeat 5 times. As with the previous exercises, engage your core in stabilization. If your bottom touch the floor when doing L-sit then consider using parallettes.
- Max time: Handstand left side to wall. You put your body weight on the hand closer to wall.
- Max time: L-sit.
- Max time: Handstand right side to wall.
- Max time: L-sit.
Series C
Repeat 5 times. In the final series you are going to do one dynamic exercise – kip up. It differs from the normal technique because you must land on a single leg using your second leg to push forward (and not fall down). Your core and deep muscles will be engaged through the landing phase.
- Max time: V-sit. You may do it on a soft surface.
- 3-10 times: kip up, landing on the left leg. (If you cannot do this exercise then land on both legs instead).
- Max time: V-sit.
- 3-10 times: kip up, right leg.
That’s all! Good luck!
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MUST READ – DISCLAIMER
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