Name: Playbook - Jess St John - Pike off & straddle off (dismounts)
Uploaded: 2023-12-13T15:49:49.611Z
Duration: 45 min
Description: Pike off & straddle off (dismounts)

Learn to pike off and straddle off as a way to dismount after a bar flow

- place hands in front of feet, shoulder width apart
- spread fingers and shift weight into palms
- imagine hips lifting up to the ceiling, over top of shoulders
- lean forward so that you come up on to your toes
- as your weight shifts forward, lift feet off the ground and hop forward

Press leans

- place hands on bench
- hop feet between hands
- stand up and hop off the other side

Bench hop on

- cast so hips are high
- lean shoulders forward over bar
- bend one leg to tap foot to the bar
- hands do not let go
- lower foot back down and swing under bar 
- practice both sides 

*make sure to try this with mats, especially if you’re not used to the momentum!

Bar single foot hop on

- lean shoulders forward over the bar and cast high 
- hop both feet in between hands 
- aim to get mid foot on the bar
- keep feet flat (not pointed), so you don’t trip over the bar
- squeeze glutes and keep chest tall to stand up 
- reach arms forward for balance
- either hop forward off the bar to land on feet (from a low bar), or hop backwards to catch the bar with your hands and swing underneath 

*make sure to practice with mats under the bar
* it is recommended to practice on a low bar

Bar hop on

- Do a hop on but keep hands on the bar
- Make sure you have a solid grip (thumbs over the bar and as much of the hand over the bar as possible)
- Watch feet on the bar as you drop backwards 
- As your hips travel in front of the bar think of shooting your feet up 
- Imagine drawing a rainbow with your feet, kick them up and squeeze your glutes so the rest of your body follows
- Keep your chest up and drive your heels down to land on your feet 

* always practice over mats

Pike off

- start with feet further than shoulder width apart
- place hands on ground shoulder width apart slightly ahead of feet
- spread fingers
- lean shoulders forward shifting your weight into your hands
- think of lifting your hips over your shoulders
- push through shoulders for support
- as you lean forward your feet will raise up 
- slowly shift the weight out of your toes and hop forward
- repeat

Straddle press leans

- place hands on a bench 
- lean shoulders forward keeping the weight in your hands 
- hop feet to either side of hands
- stand up 
- hop off

Straddle bench hop on

- Cast and get hips high
- Bend one knee 
- Land foot on bar
- Return to front support or jump down

Cast to step on

This is a variation of the hop on that can be more versatile in the future

- lean shoulders forward over the bar and cast high 
- hop both feet on the bar on either side of your hands 
- aim to get mid foot on the bar
- keep feet flat (not pointed), so you don’t trip over the bar
- squeeze glutes and keep chest tall to stand up 
- reach arms forward for balance
- either hop forward off the bar to land on feet (from a low bar), or hop backwards to catch the bar with your hands and swing underneath 

*make sure to practice with mats under the bar
* it is recommended to practice on a low bar

Straddle hop on

- follow the exact steps for the pike off, but instead of hoping your feet between your hands, hop them to either side
- the rest of the skill is the exact same, just bring your feet together when you “draw the rainbow”

*always practice over mats!

Pike off & straddle off (dismounts)

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