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American Parkour > Fitness and Training > General Fitness (Moderators: Ken PKChiro, Steven Low, Chris Salvato) > Topic: rediculous core excersises?
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koala jackson
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« on: November 10, 2009, 06:48:57 AM »
hey im looking to increase my core strength and im already working twards a full planche and trying to increase my human flag time. does anyone have any really good core workouts?
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Grayson
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« Reply #1 on: November 10, 2009, 06:59:23 AM »
Planche progressions- http://www.dragondoor.com/articler/mode3/229/ do these with straight arms always.

L-sit, V-sit, Dragon Flag, Flag negatives, etc. all these are great to stabilize and strengthen your core
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koala jackson
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« Reply #2 on: November 10, 2009, 08:12:15 AM »
ha yeah i already have that website bookmarked and thats how im trying to progress to a full planche(i started less then a month ago and i can already hold the tuck planche for about 20sec at a time. good?) and thanks that dragon flag looks reallly good! Cheesy
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Shae Perkins
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« Reply #3 on: November 10, 2009, 02:03:26 PM »
Define...ridiculous.

Ridiculous looking? Run sprints through mountain bike trails while carrying your bike overhead. Will definitely work the core, but you wont look smart.

Ridiculously hard?  Weighted one arm skin the cats.

Ridiculously pertinent to planche and human flag. Well then, that would just be more planche and human flag work. Maybe supplemented with some l-sit and hand balancing work.
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Grayson
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« Reply #4 on: November 10, 2009, 04:29:39 PM »
Quote from: koala jackson on November 10, 2009, 08:12:15 AM
ha yeah i already have that website bookmarked and thats how im trying to progress to a full planche(i started less then a month ago and i can already hold the tuck planche for about 20sec at a time. good?) and thanks that dragon flag looks reallly good! Cheesy
You need to progress to adv. tucked planche.
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I train Freekour.

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Dan Frank
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« Reply #5 on: November 10, 2009, 05:48:43 PM »
Front/back lever. Heavy deadlifts. Planks. Heavy squats. Any power lifting movements. QM. Carrying things. L-sit. V-sit. Tumbling (flips, etc.). Tricking.

Human flags are also really shoulder-intensive, so HSPUs are in order.
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Chris Salvato
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« Reply #6 on: November 10, 2009, 07:27:25 PM »
Quote from: koala jackson on November 10, 2009, 08:12:15 AM
ha yeah i already have that website bookmarked and thats how im trying to progress to a full planche(i started less then a month ago and i can already hold the tuck planche for about 20sec at a time. good?) and thanks that dragon flag looks reallly good! Cheesy

Make sure your arms are straight the whole time.  20 sec in a month is pretty good so I am wary that your form may need improvement.
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Ryan Ford
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« Reply #7 on: November 11, 2009, 12:14:47 AM »
what everyone else said.

also, here are a couple other unique ones:

windshield wipers (one of the few good ways to rage the obliques) - http://www.youtube.com/watch?v=HvN7uGX5QP4

knees to elbows - http://www.youtube.com/watch?v=3XkQku_-XjI

cat balance extensions - http://www.youtube.com/watch?v=I3lp3Qstpjc

hang shimmy - http://www.youtube.com/watch?v=3l04i14D7Jw
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Seiji93
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« Reply #8 on: November 13, 2009, 08:13:27 PM »
Adding onto what they said...
Just do the motions you want to learn as closely as possible. You could try leaning forward in your tuck planche, and also extending the back as far up to parallel as possible. If you get bored, try walking around in a tuck planche Cheesy I understand all of these will be very hard if you can only hold yourself up for 20s in a normal tuck planche though, so take your time.
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American Parkour > Fitness and Training > General Fitness (Moderators: Ken PKChiro, Steven Low, Chris Salvato) > Topic: rediculous core excersises?
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