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1 Min Tip: Acrobatic Attributes – Shoulder Opener

Hey Guys! Here’s the next update to our Acrobatic Attributes series of videos to help give you a better foundation! One of the keys to that foundation is to have loose muscles that can react and move in 3d. The Shoulder Opener Stretch is a great way to open up your shoulders and increase mobility to your posterior side while up in an inverted position!


The Shoulder Opener is a great way to open up your rhomboids, traps, scapula, and lats.


One of the key factors to doing the move correctly is to make sure the shoulders stay in a neutral position. You can easily accomplish this by placing your shoulder blades on a wall and using that as a focus point.


Pull one arm across the mid-line of your chest and use the opposing arm to pull it in place. Rather than pressing the arm towards your body, think about pulling your arm to the opposite side.(For my martial arts folks, think sticky hands!)


You can watch the 1 min tip here!

Don’t forget a lot of these great tips were inspired by our friends from Gold Medal Bodies. So if you are looking to really develop your foundational range of motion and flexibility for acrobatics, check out the GMB Focused Flexibility program here:

How to do the One Hand Handstand by Professor Orlick
ow to do the One Hand Handstand on Amazon
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Developing the QDR Part 1! Strengthening for the QDR

Hey Guys! I hope that you are all enjoying your holidays. Today we are going to get a more in-depth look at the QDR itself and work on the exercises that can really help you develop the coordination and stability to hold it up!

How to do the One Hand Handstand by Professor Orlick
ow to do the One Hand Handstand on Amazon


1. The First Step is to get used to the starting position. You want to begin in the Dive Bomber Pushup or Pike Pushup. As you come down, tilt your body to one side and rest your elbow on your rib cage. Work on alternating each side to develop some balanced strength!


2. Next work on the core stabalization of your lats and obliques by doing a forearm side-plank. There are lots of variations of these, and if you guys want, I can do a video on them as well!


3. The final exercise is to alternate and complete the scorpion lever. I would say this exercise is at the top end of the beginner level so make sure you keep this as one of your foundational moves!


4. Finally, here is a video if you want to see this broken down into action!

If you all are serious about your handbalancing skills, make sure you pick up the Secrets of the Handstand Course!

Stay Inverted!
-Coach Jon

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