Progressions

Air Squat Progression Pt.1

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this first video, Carl demonstrates how to use the concept of blocking movement to achieve a good knee position in keeping the knees out and preventing them from tracking forward over the toes during the transition.  Carl then explains how to build range of motion in order to bring the hips down for more depth in the squat, by using an additional point of contact with hands on the ground for stability.

Air Squat Progression Pt.2

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this video, Carl discusses how to find that ideal flat-back position at the bottom of the squat and how to maintain that strong position as you stand up. Keeping the back flat throughout the full range of motion in an air squat is often challenging for beginners, but it is necessary to develop good hip mechanics, trunk stability, and properly prioritize the movement order with the hips, knees, and ankles.

Air Squat Progression Pt.3

Squatting is one of most vital movements for increasing lower body strength and developing core strength and stability.  It's important for all athletes of all levels and experience to learn how to squat properly, and the best way to do this is to develop good mechanics while under no load.  This progression series will demonstrate proper positions and transitions for an air squat.

In this video, Carl discusses more squatting movement mechanics and illustrates what knees out means, and how to maintain that good position while squatting with feet separated.  Keeping the knees out will result in a better application of force as well as lowering the stress and chance of injury at the knees.

Back Extension Roll Progression Pt.1

In this video, Carl takes you to the next step beyond Backward Roll and demonstrates the progression for the Back Extension Roll, using the Back Extension Roll to Push Up position.

Back Extension Roll Progression Pt.2

In this video, Carl revisits the Back Extension Roll progression by first breaking down and practicing the Candle Stick Roll and the Backward Roll as components of the full Back Extension Roll.

Back Extension Roll Progression Pt.3

In this video, Carl continues with the Back Extension Roll progression by working on using the hips to direct and drive the kick out to full extension into a Handstand from the Backward Roll.

Back Kip to Support Progression Pt.1

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl demonstrates the components of the Back Kip progression on low rights. This movement breaks down into an inverted hang, to an inverted pike hang, kick out to back lever, to a deficit push up. It is important that the athlete has a good strong shoulder and adequate mobility while practicing these movements, starting with the ability to perform Deficit Push Ups.

Back Kip to Support Progression Pt.2

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl moves through the progression by using the band for support and assistance.  In this case, the band helps support the athlete while in the back lever position, and also with the deficit push up into the support position.  The goal of this progression is to be able to transition between all three master positions of this movement: from the inverted hang, pike out to back lever, then push up to support.

Back Kip to Support Progression Pt.3

In this progression series, Coach Carl demonstrates how to change orientation on the Rings from an Inverted Hang to Support by using a Back Kip. Similar to the Kip Up to Support, this is another way to use explosive hip power to change orientations and bring the body up and over the rings.

In this video Coach Carl demonstrates the Back Kip full movement and discusses the appropriate ring height to help progress through the movement. Additionally, finding a way to hang the rings with long straps will help reduce the amount of swinging and enable "still rings".

Backward Roll on Rings Progression

In this progression Carl breaks down the Backward Roll movement on the rings from the support position, and how to use elements from the Dip and L-Sit along with a band to scale.

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