Perform 10 seconds of L-sit hold and 10 seconds of handstand hold.
(DU Challenge - Day + 17)
Coach's Notes. (standard times of 0545, 0630, and 0800)
Two more gymnastic movements today, both of which will demand a lot from your shoulders and your core. Spend some time warming up the entire shoulder capsule and your core (abdominals, glutes, hip flexors). If you have to break the 10 sec periods up (i.e. 5 secs and 5 secs), that is fine but earn a total of 10 secs in each position before the minute is up.
L-sit can be done on parallettes, on plates stacked on the ground, in the rings (either above your head (varsity) or at your waist (junior varsity)). Endeavor to hold the sit with both legs out in front of you and parallel to the deck. Scaling can include pulling one or both legs in towards your chest or holding them less than parallel to the deck. But strive for parallel.
For the handstand holds, remember these keys: create external rotation in your shoulders by 'screwing' your hands in to the ground, put your elbow pits forward, legs together, toes pointed, squeeze your butt and keep your belly tight. Be cognizant of not spending all the time on your hands in an overextended position with your back arched, focus on midline stability.
Training Videos.
- From CFHQ, a classic video with Roger Harrell on Handstands.
- And a short demo of an L-sit hold. Any questions?