 Welcome back to School Car Sense. It's Tim and Jaco and today we are looking at the L-Sit to handstand. So it's a pretty complex movement but we're going to break it down for you. It might seem impossible at the start but when we take it into these different chunks you're going to see that we can actually help you to redefine your impossible. We've got the L-Sit and we've got the handstand as the start and the end position but we're going to look at how we can use that nice frog stand that we like in the middle and how we can build from the bottom up as well as the top down and meet somewhere in the middle to help you with your L-Sit to handstand. Well let's start with the L-Sit. A really nice stable point for us to get confident on the bars of our feet off the ground. So Jaco is just going to take a normal grip and he's going to sit into this position and the real key to the L-Sit is just like in a dip at the top position you've got to keep pushing down and stay high. What you don't want to do is sink and allow the shoulders to come towards the ears. So pushing down hard, keeping that height, that's going to be so important for your transition. This is our short position. The longer position we extend out puts more weight away from the body which puts more stress on the midsection and the core. If when you extend those legs out you straighten them out you might find the hip flexor a bit of a moan at you but if that's the case you need a little bit of release work or you start to play around with some different variations. So the next phase of putting this movement together is the frog stand. Now it's worth just noting that the grip changes a little bit. When we're doing a frog stand on the floor we use the fingertips and we're using this kind of clawing gripping movement. On the bar it's a bit like an old school joystick where Jaco's going to move backwards and forwards to make the corrections in his body so you'll feel that. It actually requires less fine motor control than what you do on the floor. You've got a bit of more room for playing this. So otherwise the same principle applies he's going to try and get his knees up on the back of his elbows so again get on top of a stable pair of parallettes and he puts his foot up first, brings up the other one. This is a pretty stable position here and then he's going to bend the elbows, put the knees on the back and then rock forward and you can see straight away he's starting to make those adjustments from the hand to keep that balance. Key point, keep the hips high. We need to have that confidence in the shoulder to start to get inverted because ultimately we've got to stand those legs upwards to finish off that handstand movement. So we're going to take the confidence that we've built in the frog stand and now we're going to try and get into a full handstand position using the parallettes. Same thing applies with the corrections through the hand and the wrist is to keep it stable. One thing you need to be aware of though when you've got the parallettes close to the wall and we're going to kick up into a handstand. Because the hand is higher, you've got to work harder to get the hips over so you're really going to have to have confidence in that kick up and really drive yourself up to get yourself into that higher elevator position. Same principle is applied now. We're just going to keep your license strong in the shoulders, driving the hands towards the ground, into the bars. Somebody stays locked in, trying to make ourselves nice and long and Jackie is just going to pull his feet off the wall and making those corrections with the hands to try and keep the alignment. That's the end of our movement that we're aiming towards. We've now got a few progressions along the way to help you to piece those three things together. Once you're confident with those three positions the L-sit, the frog stand and the handstand we need to start to look at how we link some of these together and to start with we're going to look at the frog into the L-sit and you might be like, well that's the other way around but we're working on some of the eccentric strength so that you can build up some of that strength to come through so it's going to be easier for you to do this than the other way. So takes the knees off, holds, doesn't fall down control slowly through five seconds if we can then down into that L-sit for a nice little pause put the feet back down on the floor step back up into it again. So the idea being he's not he's keeping control maintaining tension, he's controlling this rotation and this lowering position that's going to build up the strength to be able to do the exact opposite on the concentric. If you just fall down then one you might hurt yourself and two you're not going to build any strength. The next transition is to practice the frog stand into handstand. Now I'm not going to lie it gets exciting around about this point because we're starting to get confident being upside down away from the floor all of a sudden our focus point is not in between our hands or our hands on the ground we've got to readjust and being further away from the ground makes this a little bit more exciting. So Jacko gets into his frog stand position all that's going to happen is the same thing from a transition possessive he's just got to do that work to get the hips up stacked up on top and he's working the whole time in that balance position just making a correction to keep them lined up as he opens up and extends the legs overhead. Keeping the midsection locked in the same cues we've practiced up against the wall but use that floor as a focus point feel that balance and if he's got it to come back down you get an opportunity to work the eccentric loads of strength development in that simple transition. The penultimate piece of the puzzle is getting from the bottom position into then that middle part where we're trying to get to as that frog and this is the hardest point from a strength point of view. So Tim's going to start in his l-sit and then it's as he goes round he's got to try and keep these shoulders nice and high so he can keep his bum high enough to be able to then get his knees onto his elbows and he can rep that control back down. If you go when you rotate round if he doesn't get that high and crumples down what you're going to find is from here if he starts sinking down and bending too much he then can't get the hip high enough and he can't get the knees high enough to get them on top of the elbows. It's all about this hip position so he keeps the hip high enough and he can put them on there. Then if he's got that position and he's already done his frog to handstand it's then a case of just linking the two together without need, you don't need to pause in the middle with your knees on your elbows you're just going to work your way all the way through that full movement. So we appreciate that might not be much of a beginner's tutorial for you but some of the exercise at the start like the frog stand on the parallel bars getting yourself up elevated off the floor is one you can start with. The l-sit position is something you can start working with. So there is a little bit of something for everybody in that workout. Tim? The hardest bit about that is that transition phase. So like Jaco says, work in those areas where you feel like you can build up those individual components but without pressing out keeping that straight arm strength as you rotate the hips up on top of shoulders that's going to take a little bit of practice and if you want to go back and have a look at some videos to a little bit more help on this one we've got a great transition of frog stand to handstand via that we've recorded using a band which is going to help you to develop some of that strength so check that one out as well. And if you've seen any of our other handstand stuff like that tutorial any of the other ones there's a big key part of it is where that hip is in relation to shoulder and the strength to be able to put it where you need to for that alignment. So just like Shakira used to say those hips don't lie, Tim. There is nothing else I can say. Until next week. Class dismissed.