Get Your Fingers to the Floor!

Handstands, Cartwheels, the Crow and more

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It will probably come as no surprise that out of all the body weight styles of training from bar work, to rings, and even all the tricky stuff; my favorite sets will always revolve around floorwork.

My basis for this is probably another unsurprising fact. You really don’t need any other piece of equipment other than your body using this style of training. To top it off, it creates a nice strong foundation for the other body skills. Even if you’re having an issue with a move through either fear or even sloppy form, you can practice a lateral skill progression on the ground to build up that kinesthetic or confidence. I do this all the time.

In relation to your floor work; having strong, flexible, and coordinated fingers is a top priority. This is because in certain maneuvers, you are basically replacing your feet with your hands, which should have a similar level of control.

Before we move forward, lets build out on this idea by touching on the feet for a second. Specifically we’ll focus on your toes.

I want you to try something without getting too deep into it. But before you do this make sure that you are in a safe area where you won’t hurt yourself.

I want you to lean your shoulders forward as far as you can until your shoulders get past your toes.

Did you notice something? Were your toes gripping for dear life so that you could try and stay upright? Did you also take steps or shift your feet so that you could find your balance again? My guess is yes.

You can go ahead and do the same laterally to the left or right and even backward if you like.

Its the same thing with your fingers and hands while you are doing floor work. Your fingers are like your toes gripping on to the floor to give stability and balance. If your body starts shifting forward, your fingers can grip the ground and act as your breaks. In a similar fashion, your thumb can slow you down if you start falling back to where you started. Your fingers are intergral in maintaining that structure. Especially in the beginning of your handstand journey.

A final way that your fingers can enhance your floor work is by relieving stress on your joints, and pulling the wrists out of full flexion thereby reducing the load on them. I’m all about testing. Try running through your floorwork with your fingertips gripping and see if it changes your stability and balance!

If you get some good results, be sure to let me know!

The HyperMonkey
-Jonathan Magno

PS If you want to become more skilled and develop your floor work, check out GMB Floor 1!

GMB Fitness - Focused Flexibility

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Coach is Sparring??? and the Benefits of Boxing

Am I sparring?

Actually I spar quite a bit. What type of sparring do I partake in?

Boxing!

It's one of the oldest sports and forms of combat in the world. The earliest known evidence of it comes from a Sumerian relief form the 3rd Millenium BCE. Boxing can be found all over the ancient world. Its honestly still a thriving form of exercise, sport, and combat.

So, why am I talking about Boxing? It’s one of my favorite pastimes. But even if you don’t want to “fight” or test yourself, its one of the best ways to get your body in shape and gain some internalized strength.

Lets take a look at some of the benefits of just the fitness portion:

  • You can burn around 700-1500 calories in an hour and that isn’t a bad thing.
  • You get a great metabolic workout and steady state depending on what you’re focusing on.
  • You run through multiple movement patterns.
  • You build skills while testing your brain with a variety of mental exercises.
  • Finally, its a solid form of stress relief because you get to hit something.

So whats the point of this post?

It becomes an excellent choice for you to get active and I get to include you on a piece of my life outside of movement and handstands.

If you are interested in what boxing looks like or want to see me actually spar, check out the video below!

If you liked the video and want to increase your conditioning, check out the   GMB Integral Strength Program!

GMB Fitness - Focused Flexibility

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My GMB Vitamin Work a Year Plus ago!!??

Its Thursday and i haven't added to this blog in over a year! So I asked myself what would be a great way to start?

Showing off some antiquated crap!

In the past year, I became a full-fledged GMB trainer, went through some ups and downs, and now I'm back.

Time to kick things into gear and start adding cool crap to this sucker!

Enjoy the video!

If you liked the video and want to enhance your movement ninja moves but can't train with me personally, check out the GMB Vitamin Program!

GMB Fitness - Focused Flexibility

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Hypermonkey 1 Min Tip: Lateral QM Strides and Your Handstand

Happy Tuesday Hypermonkeys! Its been a while since I've done a tutorial video for you. So today, I'm coming at you with Lateral QM Strides! This lateral movement pattern is going to you keep your balance as well as to feel the hold on the top end.

The first thing you are going to do is sit into a deep squat and shift your hips side to side so that you can open them up a bit before you start moving.

Start the actual movement pattern by extending your hands and placing them to your sides. You’ll then elevate your hips and land them next to your hands!

Move in both lateral directions and see if you can start driving your hips higher with each pass. Don’t forget that you should do this within the range of your comfort levels!

Finally, see if you can slow the movement at the top end with your hips above your shoulders so you can simulate the handstand hold!

Check out the full video here!

Do you want the quickest way to develop your handstands?
Then go to our Handstand Mastery Course at:
http://www.handstandmastery.com/

TRY OUT ANY OF THE COURSES AT THE LOST ART OF HAND BALANCING WEBSITE TO INCREASE YOUR INVERSION SKILLS!

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Hypermonkey 1 Min Tip: Reverse Shoulder Roll

Ok Hypermonkeys! For today's 1 Min Tip, I’ll be going over an easy stretch that everybody does, yet with a little more detail than the usual. The move we’ll be working on today is the reverse shoulder roll. It’s probably something you all have done since your school days, in sports, or physical education(if you had it).

The first thing to keep in mind while doing this combo is that your main focus in on the lats and the traps. You want to pay attention to keeping the shoulder neutral and in a relaxed position.

Once you begin your reverse shoulder roll. Pay attention to your arm when it gets behind your back. From personal experience with clients, I found that once they finish getting their hand overhead they completely relax their arm and let it drop behind their back. Lets not try to do that and be more mindful of our movement!

As your bicep lines up with your ear, outstretch up to activate the lat and keep it activated during the rest of the rotation.

Catch the full video here!

Also if you are looking to really develop your foundational range of motion and flexibility for acrobatics, check out the GMB Focused Flexibility program here: http://www.lostartofhandbalancing.com/go/focusedflexibility/

Try out any of the courses at the Lost Art of Hand Balancing website to increase your Inversion Skills!

Contact us for more info on sessions!

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Hypermonkey Acrobatic Attributes – Kickup Coordination and Strength

Allright Hypermonkeys! Today I’ll be showing you a nice way to build up the strength of your kick up into the handstand! Whats great about this move is that its a nice diversion from the usual lead up stunts. It also helps you with your hip-hinging, driving power from the floor, as well as your mindful body feel! The move we’ll be working on is called the Frogger to Banzai Hop from the Gold Medal Bodies Elements Program.

The first thing you want to do is start in a deep squat position and make sure your arms are on the inside of your legs.

Up next, get your arms in a locked position and load them onto the floor. Once you’ve put the load on your hands, drive your hips up and let them fall naturally forward.

Once your legs land, get into an overhead squat position and complete a small hop.

Continue with this combo for about a minute, being mindful about whats happening with your body!

You can catch the action in the video below!

This combo came from the Gold Medal Bodies Elements Program. If you’re interested in delving more into developing your acrobatic foundation go here: http://www.lostartofhandbalancing.com/go/elements/

Try out any of the courses at the Lost Art of Hand Balancing website to increase your Inversion Skills!

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Hypermonkey 1 Min Tip: Wrist Flexibility

Allright Hypermonkeys, for today’s video, we’ll be working on a wrist stretch that can increase your wrist flexibility while at the same time, increasing the strength of the locked arm position.

The first thing you will do is to get into a quadraped position. Make sure that your palms are under your shoulders and your knees are under your hips!

Once you feel comfortable and solid, drive you hips towards your palms while keeping them on the floor. Pay attention to your shoulders in relation to your hips and knees.

Rotate your elbows back and engage your lats while you lock out your arms.

This will give you a strong foundation for your upper extremities and will be essential in developing a solid kick-up.

Check out the full 1 min. tip below!

Also if you are looking to really develop your foundational range of motion and flexibility for acrobatics, check out the GMB Focused Flexibility program here: http://www.lostartofhandbalancing.com/go/focusedflexibility/

Try out any of the courses at the Lost Art of Hand Balancing website to increase your Inversion Skills!

Contact us for more info on sessions!

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Hypermonkey “1 Min Tip”: Acrobatic Attributes: A-Frame Leadups

Hey Hypermonkeys! In today’s post, I’m going to be expanding on the A-frame position. Each move in the GMB Elements program works on multiple attributes that one needs to develop for acrobatics.

Specifically today, I’ll be talking about how the A-frame teaches one to utilize the hip while either walking up or kicking up while utilizing the wall!

In the first position, drive up from your hips and try to align your hips above your shoulders. This will make it easier to get into the handstand than creating an arc from your feet to the wall.

If you utilize the same hip drive in the reverse wall handstand, you can create an angle where you can fully extend your legs and really stabilize your body.

Check out the full video below!

Also if you are looking to really develop your foundation in any acrobatic endeavor check out the GMB Elements program here: http://www.lostartofhandbalancing.com/go/elements/

Try out any of the courses at the Lost Art of Hand Balancing website to increase your Inversion Skills!

Contact us for more info on sessions!

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