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INVERSIONS
Welcome to Inversions!
Introduction (1:18)
Before we start (1:26)
How to work with the 2-month training plan (3:40)
How to combine the program with other activities (2:32)
Disclaimer: The importance of listening to your own body
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Workshops
Introduction (0:52)
Inversion Fundamentals (22:46)
Workshop Warm-up (15:54)
Headstand Workshop (44:09)
Forearm stand Workshop (38:33)
Handstand Workshop (58:43)
Training (Phase 1): Introduction
Introduction (0:30)
Schedule
Phase 1: Movement Breakdown
Introduction
Wrist Flexion (0:50)
Wrist Matrix (2:47)
First Knuckle Push Up (1:02)
Protraction/Retraction (1:25)
Seated Swimmers (3:28)
Sitting Shoulder Opener (1:00)
Wall Circles (4:35)
Stick Drill (2:25)
Puppy Pose (1:46)
Thread the Needle (2:04)
Criss Cross Shoulder Stretch (2:24)
Shoulder Rolls (1:07)
Forearm Plank to Dolphin (1:09)
Plank with Protracted Scapula (0:39)
Active Cobra (1:04)
Boat Pose with Crossed Ankles (1:22)
Hollow Body Hold (1:37)
90-90 (1:52)
Dynamic Front Kick (1:52)
Dynamic Side Kick (1:49)
Jefferson Curls (3:15)
Lifting on Toes (1:02)
Leg Extension (2:16)
Squat to Press (1:19)
Straddle (1:50)
Plow Pose (1:45)
Phase 1: Training
Warm-up & Activation (15:20)
Strength & Mobility Training (35:47)
Headstand Skill Work (5:46)
Forearm stand Skill Work (5:01)
Handstand Skill Work (4:42)
Cool Down (13:46)
Training (Phase 2): Introduction
Introduction (0:22)
Schedule
Phase 2: Movement Breakdown
Introduction
Wrist Stretch (1:19)
Puppy Pose Variation (2:39)
Shoulder Dislocates (1:16)
Shoulder Dislocates Laying Down (1:36)
Shoulder Rotations (2:06)
Shoulder Opener (2:04)
Swimmers Laying Down (2:17)
Dolphin Shrugs (0:39)
Shifting the Weight (3:09)
90-90 Progression (2:22)
Straddle Lifts (2:38)
PNF Hamstring Stretch (2:33)
Plow Pose Negatives (1:41)
Phase 2: Training
Warm-up & Activation (18:44)
Strength & Mobility Training (39:40)
Headstand Skill Work (5:46)
Forearm stand Skill Work (5:01)
Handstand Skill Work (4:42)
Cool Down (13:46)
Bonuses
Crow to Tripod (1:46)
Forearm Stand to Wheel (3:00)
Lazy Warm-up (9:05)
That's it!
That's it! (0:31)
How to work with the 2-month training plan
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