 So welcome, Jaco here from Cork Our Sense. Thank you all already for having joined. Don't worry it's not getting the guitar. We're talking about frog stands and we're talking about the ability when we're in one of these frog stands to be able to take that knee off and be able to stay there and not collapse down and not lose our strength and not lose the ability to hold the structural integrity of this front part of the body, that anterior train that is working hard for the shoulders to the triceps to keep us there. So we're going to give us a few little tips to help work through that. So you can follow along with us. This is going to be available to watch back on replay on IGTV or on YouTube. If you're putting the comments out, if you're working on your frog to handstand and let us know in the comments and if you feel like literally the same principles whether you're taking one leg off or you're just trying to take both legs off, the same principles here are going to apply. So what I want to do, I want to take us through and just explain a few little technique things that are going to potentially help. Ultimately we need to build up more strength for the shoulders, for the triceps to help us stay strong in this position. But let's think about what are some of the shapes that we're going to try to create with this frog stand. And then if you feel like you get into this position and you feel like cranky, my leg, I'm trying but my legs just feel like they're glued on. Like a lot of sometimes people complain about like when you first start tonight the knee on the back of here feels a bit uncomfortable. Sometimes people even literally get like a bruise but you might feel like your legs literally feel like they're stuck to your elbows or to your triceps. And a lot of the time people like point at their core and they say like I don't think I've got enough strength for my core to push up. It's not to do with your core, promise you it's to do with what's going on at the shoulders of the triceps. So let's just go through a few pointers initially to start with. So thank you again, thank you for everyone that's joined this one live, you watch it back and replay, thank you as well. But hands shoulder width apart, so initially we want to have them directly under, there's hands directly positioned underneath the shoulders. That is going to give us a good start to put around stacking things on top of our basic sports. We want to rather than being like too narrow or too wide we're creating a lever up, we want to have it directly underneath. We're going to spread those fingers when you spread them out as wide as you can, create a bigger base of support, that surface area, that's what's touching the floor. And also literally by extending those fingers out and pushing them down into the ground, you're starting to like create a little bit of fascial tension through the hands as well, which is going to help just create tension through the whole of this chain. Now we want to be at the point where, I'm going to show you side on, we want to be at a point where rather than the elbows being, or the knees being outside of the elbows and then the elbow being in that knee crease, where you end up like really low to the floor. I want this to be comfortable first, we're getting that knee above the elbow on towards the back of the triceps. So in order to do that, hands are in the same position, fingers are spread out, I go up onto my tip toes and then I'm going to start to rest, bend a little bend in the elbow to create a little ledge for that knee to then rest actually on the triceps and just get comfortable. It's going to want to like slip off or on, well slip off on the outside or slip off on the inside, but what is it comfortable with pressing those knees into triceps and just get yourself feeling okay in this position, where you'll have it higher up. So rather than being like the knees outside the elbows and low down here, we're going to try to be a bit higher up in that type of shape. Okay, I'm just going to move the camera back, yeah this is slightly. So that's what we're trying to do initially with this starting position. Okay so get yourself comfortable with putting that knee on the tricep at the back there. And then from there, I want to think about our intent around creating tension through this front portion of the body. So I'm pushing the floor down away, pushing through the hands, I'm pushing my shoulder away so effectively like that projection, I'm wrapping the shoulder base around the cage, but I want to make sure we still have this posterior tilt into the scapula. If we lose control or function of the scapula and the stability of the scapula in terms of it being flat and flush to that ribcage because it's tilting forwards a little bit in that anterior tilt, we want to keep the shoulder blades feeling like they're flat and stuck to that ribcage. So particularly the bottom portion, this was my scapula, the bottom portion keeping that nice and flush, feeling like you're pushing or feel that nice connection through. It's almost like a sensation, I feel like I'm pushing through my back. Okay so and then what my intent is, I'm going to be trying to push down as hard as I can before I do anything else. So it's not a case of I get into my frog stand and just take that knee off and sort of fall down like that. Before I do anything I have to set the right intention. So I would always want to do a repetition where I just push down into the ground as hard as I can and try and get strong through this front chain. Okay so fingers are spread, pushing down hard into the ground. I feel like I'm pushing the shoulder blades around the back feeling like I'm always pushing through the back itself and then my intent is to push down as hard as I can. So not resting and slumping in this position, I push down as hard as I can and if I did then my I'm literally stronger if like both my legs are going to come up off the knees. But my intent before I build up enough strength to do that is going to just be like here I'm pushing as hard as I can. Hard as I can. Rather than being here sort of like resting and I'm slumped down a little bit. It's not a resting position. You should come out of the end of a maximal contraction in this frog stand where you're pushing down as hard as it can like you're going to feel it through the shoulders like an anterior deltoid. You're going to feel it through your triceps not just the knee on the back of it but feel it in terms of trying to straighten that elbow, trying to push out and trying to push. Away. I'm even going to have a drink. So if that's starting to feel comfortable or you're getting that idea of intent there's some people that's actually the thing that changes it. It's like okay I'm not just resting here. I'm pushing down as hard as I can and that being said like when you then become strong enough when I'm in this position here and I when I'm in this position here and I push down as hard as I can what's going to happen is legs are going to come off and I've built up the strength gloves. I hold myself in there. Obviously that's a bigger progression but just to illustrate the point and show you. So what we're going to do is we're going to be prepare this chain to create enough tension so we're pushing out as hard as we can and then we're going to take one knee off at a time. We're going to take it off and rather than leaving it out to side or straining it out behind us we're just going to bring it in nice and tight towards our midline towards the centre. So we're not adding an extra lever on by straightening the leg out but what's important and what's actually very interesting for people is not how bad my man bun thing looks but what's really interesting is and sometimes when people take that leg off it's like they take it off and it sort of like goes out over here somewhere and they don't know that they're doing that. They don't even realise that the leg is that they're focused so much on what's going on down in where the hands are with the shoulders that the leg goes off and does whatever it wants. So you know the brain is ultimately controlling them but it's that kinesthetic awareness that spatial awareness of like where that leg is but ultimately when we have enough strength through that bottom chain it allows us to consciously be able to think about some other elements to it that's going to help yeah. So what we're going to what we're going to do is try to put that then into practice so I'm going to create the right position create enough tension by the intent of how I'm pushing down into the floor and then when I feel like I've created an awful lot of tension I'm then going to take that one leg off and just be aware rather than sending it out behind me which is creating a lever arm it's going to pull me down I'm going to bring it in close to me and it's going to stay in the middle and I'm going to try and hold this we don't want to hold for like a split second we want to try and hold for you know a few seconds ideally sort of up to five seconds or more so it's going to look something a little bit like this I'll show you let's give it a slight angle this way so finger spread hands directly from the shoulders little bend in the elbow to create a ledge bring the knees up so then the knees rest on that ledge bum then is a little bit higher and push it down as hard as I can create that tension take that knee off hold it in the middle for a few seconds and then if I can I'm going to put it back on and come down just rather than just like free falling down now when you start it's not going to necessarily look like that what's going to do I'll do the other side this time so I'm not just but you want to and you want to even it up so you're doing the same on each side um so and have a little bit of rest then we can go to the other side so um what might happen when you first start is you do all this to the things you push down really hard you take that knee off and it's like oh and you take it off but it sort of like comes down slowly now that's that's still very good that's a long way it's a big difference between that and taking me off and just falling down yeah one of the the second one I've rushed there and I've not actually created um enough tension to be able to hold that position I'm not actually building strength I'm just falling down no one got strong falling over so ideally we take that knee off we bring it towards the midline so we're not creating a lever arm behind us making it more difficult bring it into the midline nice and tucked and close and then we want to hold there so we hold for a few seconds and there the purpose of putting it back on just shows us we've got the strength and control to be able to stay nice and high in that position and then you know ultimately um I'll stay this side for now um ultimately you can then once that starts to feel good it's like okay push down hard keep that position hold for five four three two one back on and then swap over there hold that for five put back on and then come down so now I'm doing each side but without resting in between that would be a progression on from coming back down and resting between each one of those does that make sense how have uh let me know in the comments interesting how people have been getting on so on youtube uh aphamster resting my legs on the transits two people so you get used to it after a while like you could if you uh if you wore like a jump or something so that it's not just like skin on skin or if you've got tracksuit bottoms on so your knees are just rubbing sometimes it's just like the rubbing of the skin but it gets used to it um I promise you don't do it but it's a better position for you transitioning that frog stand into your full handstand because if you start with your knees um outside of the elbows in this really low position you've got a long way to go to get that our ass above your head whereas when I come up onto toes and put the knees on the triceps that bum is always already an awful lot higher getting closer towards the position of getting that bum stacked on top of the shoulders and on top of the hands into your handstand um so I hope that helps and makes sense um just looking at some of the questions also on um inscribed uh G wood ruby saying great tips glad it helps um Sam rents 15 so it's really good helpful good good good um no problem at all guys and girls um someone's saying problem with the balance think it's my forearms so I mean your forearms do you know do a lot of work and and the grip strength of your fingers remembering for balance wise particularly in you in whether it's in your frog stand or your handstand it's your fingertips gripping that become the breaks for when you want when your legs most often it's and going over the top so gripping with the fingers helps to pull them back and having the strength through your forearms to be able to have you know it takes a an awful lot more finger strength grip than uh than we probably give ourselves justice uh give ourselves justice just by the way give ourselves credit for give the fingers credit for that they need to be quite strong to be able to control and manage that and be the breaks and yes it what controls your fingers or the forearm muscles that come all the way up um to the elbow so yes but training practicing and training that and a good one for literally the frog stand while the more you're having to worry about the full balance position just to get used to that can be i'll show you uh uh yeah sure your front arm would be a nice one so going in a frog stand position and literally grip with your fingers and then move yourself side to side using forwards and backwards using your fingers to move you about just gives you a bit more awareness of using how you can use the fingers to manage your balance um and manage um manage the the weight distribution of uh keeping your your center of mass your body that's stacked above your base support which is going to be your hands and as you move that about your hands have to react and help to i don't know why i'm doing this it's not they're not like that but i mean that that little bit of movement the fingers are working hard to grip um kevin 10 uh saying wrist so making sure you've got decent wrist extension so that the hand you can actually create a position where the forearm becomes vertical when you're in that position um anything that we're doing around like um uh where the hands are on the floor supporting us so any of our crawling patterns our push-ups and frog stands even themselves just making sure that you're doing some of the mobility work on your wrist to keep them um to loosen off some of the tissues around particularly around the forearm will help with that um and making sure you can get the wrist into a position comfortably where it is stacked vertically above the hand if it's too tight around the front of here we need to do some some release work in our in our frog to handstand program we've got an offer on about 25% off that at the moment there's um all the movement preparation exercises we put in for particularly around the shoulders and around the wrist to prepare them for um handstands but the big thing is understanding that we need to build up progressively if it's painful and sore we need to do something to adjust that rather than just pushing through pain pain remember is your body's way your brain's way of telling that you you need to work something needs to be um worked on a little bit um um so and then another question from youtube on these are nearer to the elbow any tips to get higher so getting getting yourself higher up some of it comes to remember the brain is very very clever some of it comes to the more the higher you put your bum up the more your stacking weight on top of the shoulder so there's a strength element that comes to it in terms of my the way i get my knee to go higher on my elbow is literally pushing up through so rather being this deep squat position i come up and stick the bum up in the air and that starts to help me get those knees higher up so they're low down when i'm bend here rather i just need to start to open up and extend through the knee a little bit more and then i can split you know i can put i'll go right up onto my tiptoes i can get my knees right up into my armpits if if i wanted to to go as high as possible okay so go up onto your tiptoes go extend up through the knees um dado today i tried a handstand but i crashed badly this is one of the great things about the frog stand like there's less worry about falling over when we're trying to learn to the new life the handstand we love starting working with the bottom part for the frog stand because it just creates a safe environment for the brain to understand and learn to use the hands like feet the wrists and the shoulders to build up the strength to be able to support our frog by the way so it's a great place um to start for that so uh some great questions coming in thank you everyone for that um there's one on instagram now um someone's saying yes follow us on youtube yeah we just reached a hundred thousand just passed over a hundred thousand on youtube recently so if you don't follow us on youtube this is live on youtube and we'll be available to watch back on youtube later as well and yes we have tons of videos on there to help particularly the frogs handstand but but loads of stuff so we've got yeah full playlist there's a series of conditioning work there's all sorts on everything everything you can think of in terms of for body weight and kind of sense training um so dino uh dino uh does the angle of frog stand matter tipping forward uh me uh tipping forwards to help you um yeah so the more if you when you put those knees a little bit higher and the bum goes up and you tip forward a little bit that's going to get you closer towards like that that transition position to get up into the tucked handstand and then into into the full handstand so that is helpful it takes more strength from the shoulders and the triceps but yes it will be more helpful for that for sure um uh yeah we haven't received a youtube button after getting a hundred thousand we need to put a touch do it do we get some we thought we're supposed to get something for having a hundred thousand subscribers on youtube sounds like you get a button um so yeah um look forward to coming to that maybe it's maybe it's in the face so no way maybe it's raw matter just being a bit slow um anyway if that's uh thank you guys uh for for watching and joining along if you have any questions either put them in the comments on youtube or if you're on instagram uh you can send us a dm and it will more than happy to to help you with your your handstand your frog stand journeys this is a great one for building up the strength for some of those progressions into frog to handstand if you want a full program to follow as mentioned i've mentioned quick and full we've got 25 percent offer 25 percent off off frog to handstand program that's one of the one of the online programs that people get as part of their memberships with the virtual classroom but you can buy as a one-off and that 25 percent off is uh is it 74 quid rather than 99 as a one-off payment or you can get membership where it's 99 a month um can you get access to um 10 plus um online programs and help from all of the coaches here at the school cast clinics and um you can access all that online and then with the with the memberships the monthly memberships there's a seven-day free trial as well so you can literally test it out for free if you want um or you've got the option to buy it as a as a one-off for 74 quid um which is just that one payment so uh yeah check it out if you haven't done yet um and uh say if you have any other questions or follow-ups from this hit us up in the comments or on a dm and um also just like as you'd practice it and have a go with it with your training let us know how you are getting on we look forward to hearing and helping you with your progress so until next time from the school cast clinics on the big line i've been jacko you've been awesome class dismissed