Drop Backs, Stand Ups, and Walkover Prep
Who this workshop recording is for:
This workshop is a great fit for adult contortion students already comfortable with straight-arm bridges looking to build strength for cool transitions, like dropping back to a bridge from standing (aka a “waterfall backbend,” standing up from a bridge from the floor, or starting to work towards front and back walkovers
NOTE: this is NOT a how-to-do-a-walkover workshop, nor is it appropriate for youth students. Full front and back walkovers are not taught in this video (and something I strongly suggest you train with an in-person coach for safe spotting). Instead, the conditioning and skill work presented in the workshop are intended to build a strong foundation they would need to be able to start working on walkovers with a coach.
Prerequisites:
This is an intermediate (and beyond) levels workshop. At a minimum, students are required to be able to hold a bridge (full wheel) with straight arms. For some of the more advanced skills, students are additionally required to be able to hold a straight arm bridge with shoulders stacked over wrists, and be able to hold a handstand at the wall.
Required props:
Yoga mat
2 yoga blocks
Some kind of strap
Wall space
Workshop Overview:
This ~120 minute* workshop is focused on building the active back, shoulder, and hip flexibility (and strength!) to safely perform more advanced transitions into and out of bridges.
This follow-along routine was designed to fit a 75- to 90-minute practice, but students can shorten or lengthen the practice according to their preference. This workshop includes:
60 minutes of warm up, stretching, and active flexibility conditioning with an emphasis on back, shoulder, and front splits strength/flexibility needed for drop back work and walkover prep
For students NOT interested in the front splits component of this workshop (which is an important part of walkover conditioning as we go through a handstand split position), I suggest you check out the 60-min Bridge Drop Back from Standing workshop instead
30 minutes of pick-and-choose skillwork including:
Progressions towards dropping back to a bridge from standing (using the wall, going through a tabletop bridge, using hand support, etc.)
Variations of full drop backs (“big C” vs “little C” style, staggered legs)
Drills and skills to work towards front and back walkovers
Front limber variation (Standing > Handstand > Narrow Bridge > Stand Up)
Note: this is slightly different from a gymnastics-style limber, the variation in this workshop we go through a split handstand
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Note: Because of Squarespace’s file size limitations (which is what I use for this wonderful website!), upon purchase you will receive a PDF with a private YouTube link to the recording.