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GBT Hand Balancing Video Sections PDF

This document outlines an exercise program for developing hand balancing skills for bodyweight athletes. It is divided into 5 chapters that progress from basic warmups and conditioning drills to more advanced static holds and inversions using different apparatuses. The chapters cover techniques for hand balancing in a gymnastics, breakdancing and parallette training style.

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127 views5 pages

GBT Hand Balancing Video Sections PDF

This document outlines an exercise program for developing hand balancing skills for bodyweight athletes. It is divided into 5 chapters that progress from basic warmups and conditioning drills to more advanced static holds and inversions using different apparatuses. The chapters cover techniques for hand balancing in a gymnastics, breakdancing and parallette training style.

Uploaded by

jan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Hand Balancing for the Bodyweight Athlete

CHAPTERS AND SECTIONS

CHAPTER 1: WARM-UP

Section 1: Wrist Mobility

Wrist Roll
Descending Wrist Roll
Wrist Wave
Lateral Wrist Stretch
Reverse Prayer Stretch
Sagittal Shaka Shake
Transverse Shaka Shake

Section 2: Activations

Static Crab Elevation/Depression


Static Beast Protraction/Retraction
Push-Up Position Protraction/Retraction
CHAPTER 2: GYMNASTICS STYLE
Section 1: Intro to Hand Balancing
Section 2: Conditioning
Floor Pike Push-Up
90-Degree Pike Elevation/Depression
90-Degree Pike Push-Up
Section 3: Wall-Assisted Conditioning
Wall-Assisted Handstand
Floor Hollow Drill
Wall Walk-Up
Cartwheel to Wall
Wall-Assisted Elevation/Depression
Wall-Assisted Handstand Push-Up
Semi-Assisted Wall Handstand
Section 4: Safe Practice
Spotting
Targeted Spotting
Somersault Roll-Out
Twist-Out
Section 5: Handstands
Hand Placement
Kicking Up
Press-Up Conditioning
Tuck Press-Up
Straddle Press-Up
Pike Press-Up
Section 6: Advanced Handstand Conditioning
Lateral Shoulder Shift Drill
Lateral Legs Shift Drill
Conditioning Circles
Section 7: Advanced Handstands
Spotted Handstand Push-Up
Handstand Push-Up
Finger Tip Progression
Into to the Single-Arm Handstand
CHAPTER 3: BREAKDANCING

Section 1: Low Level Freezes


Turtle Freeze Set-Up
Alternating Leg Lift to Turtle Freeze
Turtle Freeze
Turtle Freeze w/ Alternating Stab Arm
Alternating Turtle Freeze Transition
Single-Arm Turtle Freeze
Baby Freeze
Alternating Baby Freeze Transition
Advanced Baby Freeze
Reverse Baby Freeze
Turtle to Reverse Baby Freeze
Alternating Turtle to Reverse Baby Freeze
Chair Freeze
Reverse Baby to Chair Freeze
Low-Level Freeze Combinations

Section 2: Mid Level Freezes


Headstand
Forearm Head Freeze
Airbaby
Reverse Airbaby
Airbaby to Reverse Airbaby Transition
Mid-Level Freeze Combinations

Section 3: High Level Freezes


Fish Tail
Pike KickBboy Freeze Combinations
CHAPTER 4: PARALLETTES

Section 1: Bent-Elbow Balances

Static Frog Stand


Single Leg Hip Extension
Levitating Frog
Jump to Static Frog
Static Frog with Hip Extension
Scorpion Planche Negative
Static Frog with Rotation
Bent Elbow 45-Degree Handstand
45-Degree HS w/Alternating Leg Lowers
45-Degree HS w/ Rotation

Section 2: Straight-Arm Balances

Static to Advanced Frog


Bent Knee L-Sit
Advanced Tuck Planche Lift
Tuck Planche Lift to Advanced Tuck L-Sit
Tuck-Up to Handstand
Tuck Planche Push-Up
Handstand Push-Up
End-to-End Parallette Handstand
CHAPTER 5: PARALLEL BARS

Section1: Truck Conditioning


Bent-Knee Leg Raise
Straight Leg Raise
Static L-Sit

Section 2: Swings
Basket Swing
Basket Swing to Hip Pike
Basket Swing Dips
Basket Swing to Straddle Planche
Swing to Straddle-Up
Straight Body Swing
Straight Body Swing to Handstand

Section 3: Press-Ups
Bent Elbow Pike-Up
L-sit to Pike Press-Up
Frog Stall to Press-Up

Section 4: Trunk Moves


Side Flexion Elbow Lever
Rotating Elbow Lever
Single Arm Elbow Lever

Section 5: Variations and Flair

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