Name: Playbook - Women’s Calisthenics - Dynamic Fundamentals
Uploaded: 2022-11-09T02:45:31.173Z
Duration: 15 min
Description: Dynamic Fundamentals

My swing still need more work but I see improvements thank you!

Janie

Awesome app! These were very helpful progressions. I’m excited for next week

Awesome app! These were very helpful progressions. I’m Excited for next week

This workout will improve your swing technique, body awareness, and dynamic stamina. These exercises are perfect for those trying to learn new dynamic skills, and for those looking to improve the dynamic skills they already have. For these skills aim to achieve quality over quantity for best results.

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor
-As you continue your freestyle calisthenics journey you will increasingly learn the importance of this position.
-This position is very important for maximizing your swing while you are at the back side of your swing in front of the bar.

Hollow Body Position

-The cast is a foundational skill that generates power for various dynamic skills. -Begin in a front support with arms locked and toes slightly in front of you. Bring your toes forward by hinging at the hips. 
-Drive your toes behind you as you begin to push down through your shoulders while keeping your chest in front of the bar.
-Engage your glutes and maintain a hollow body position as you approach the top or the highest point of your cast. 
-As your hips begin to return to the bar, keep your chest in front and allow yourself to return to a front support.
-Once comfortable with this movement, you can begin to make bigger swinging motions until you feel you are able to bring your hips away from the bar.

Casts

-Starting your swing is a powerful and efficient way is important for accomplishing new skills, and improving the ones you already have.
-Start your swing with a single powerful beat swing followed by a toe tap where you bring your toes up as high as you can.
-At this point you will transition into your long swing. With a hollow body at the back behind the bar, and leaving your toes slightly behind you for once your under the bar in a chest opened “arched” position.
-Followed by a second toe tap at the front. This should be the highest most powerful part of your swing.

Starting your swing

-Beat swings are an essential part of generating powerful movement all while being able to remain on the bar without slipping off.
-It is essential to keep a tight grip throughout the full swing. As you feel your grip moving more toward your fingers, lift your hands slightly at the top of your backswing and regrip the bar by moving the palm of your hand forward and grasping the bar again. 
-This action occurs each and every time you approach the top of your backswing. As for the swing itself, begin by hanging below the bar. 
-There are two positions in this skill that you transform between. The hollow body at the back of your swing and the arched superman position at the front.
-Quickly bring or “tap” your toes forward to the front part of your swing where you should again be in a hollow body. Look for your toes at the back of your front swing.

Beat Swing

-The skill starts at the highest point of the backswing in a hollow body position with their head neutral. 
-At the bottom of the swing arch slightly, making a whip. At the front of the swing you should then return to the hollow position. 
-There are modifications of the tap swing. For example, in a flyaway, the tap should be prior to reaching suspension. If you needs to accelerate the swing for a 360, the tap may be slightly after the suspension. 
-After the tap continue in the hollow until the top of the swing. After this follows the back swing. 
-Until the bottom of the back swing the body should be exactly tight. After the suspension begins to hollow and become slightly piked while shifting wrists. 
-This prevents them from slipping off while regrasping. The back swing finishes at the very top of the move in the hollow position.

Dynamic Fundamentals

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