 Welcome back to the School of Cartoons, it's Tim and Jack and we're back for part two of our back lever where we're going to look at banded back lever progressions. So to get our back lever progressions now down we've got to sometimes find a way to make it a little bit easier because just managing your whole body weight in one go is pretty difficult when you first get into this. So we're going to use the assistance tool from our locker. Hands down there locker. Which is our bands. These are going to provide a simple way just as you would do if you were doing some more traditional weight training just taking weight off a bar. These are going to take a little bit of weight off our body weight and are able to practice those progressions. We're going with the thin one, the little thin red one because, me and Tim are quite good at back levers, but you can progressively build even just with the exercise here. You can start with a big fat green or blue one and you can work your way down as well. You'll be surprised. You don't need as much support as you might think you will do. But it is important that you pick a band which means you do some work because when you do this on a workshop and sometimes a big band means you're just literally hanging there guys. Big fat lever but they're doing no work whatsoever. So pick something which still means you're going to put some strength in the tank. So this first part of this is just getting comfortable with the band now. We actually set it up just so that we don't get ourselves twisted in a tangle or thinking the band is there and falling off it. So keep it very very simple. The band goes through on the inside of the ring and then you put your hand directly on top of it. No need to turn your knots but just keep your hand on top. The other band goes over the other ring and then your hand goes on top as well. And as long as that stays on top in your palm and you don't let go of the ring the band isn't going anywhere. Okay so then first step we're just going to look at how we get into this skin the cap position. So what Tim's going to do this is going to act as a cradle. He's going to try and lift his hips and put his hips on top of the band. As you see when he did that if you just come back again Tim and just show us again you'll see that to get the hips a little bit higher he's probably going to do a little bit of a pull-up more than he might do normally. So he's going to pull just to get a little bit more height so he doesn't get anything caught underneath the band and then he makes sure he's got his hands facing forward and then he can use the band to support him as he goes around in that skin the cap and it might be that you found it difficult in skin the cap to start with and this is a great little progression for you to do that. So you can start working down and now having the strength because the band's helping you to pull yourself back around so we can work up building some strength in there. So the job now is to start to create that connection between the shoulders pulling and the body position where we've got our feet off the floor. So we're going to use the same principle that we used in lesson one around the the warp back lever but we're going to now apply it into the skin the cap so bringing those two things together. So Jaco's got the band set up as before for the skin the cap he's going to lift himself up pop his hips onto the band and then he goes into this rotation so he's going to find the endpoint of his skin the cap the job now is to start to think about creating that nice flat back position that we looked at in that first lesson and he's going to start to pull his head forward and by pulling the hands down towards the hips so he flattens himself out a little bit you can see the angle closes slightly the band is giving him the support just like if we're trying to balance the seesaw we've got to shift some weight forwards if we're going to send weight backwards the legs are going to weigh a lot more on the torso so the further forward he can go the better but you can see he keeps those palms facing towards the ceiling hand comes down towards the hip he opens that chest up and he starts to shift weight forwards he can hang out in there just create some tension it might be that you put some reps in there or you're going to try and hold up for five to ten seconds building that connection and starting to learn how to create that force which is going to enable you to then start to take the legs further out the stronger you get in here you can remove the band but that is that exact position there which is going to be the basis of you being able to extend the legs out in a fully unsupported position once we've mastered that pull through we can start to layer the exercise up a little bit by taking the legs further away from our hands into that full extended back lever but there's still a progressive way in which we can do that so jacko is going to come through his skins a cat again before rotates himself around he's going to perform the pull through again supported by the band but then from this position he can actually start to extend one leg out so he's still putting the force down to hold that position in the pull through but pushing one leg makes it a little bit more difficult more weight away from the base of support and if he's comfortable there he can then take the second one and this is going to be our full back lever position you can see again from that lesson one in the walk back bums on tummies on tight shoulders packed in and hands are coming down trying to close this angle from hand to hip that's how we create attention and that's how we hold the position if you're strong enough they can pull himself back out and we can start to work with different bands to provide different amounts of support until you can eventually remove the band entirely and then you've just nailed your first back lever and redefined your impossible so i hope that's give you some ideas about how you can progress towards that back lever and help you to redefine your impossible it really is like it has a nice place in my heart the back lever because it is the first thing that we ever did and it looks cool right it doesn't cool people look at you and go actually oh you must been training castings for ages no it's the first thing ever and we've used some bands there in the rings if you if you need any equipment like that we have got now we've partnered with bulldog and we have got these products available on our website in the shop so check that out there's in details in the description below so that's the end lesson two you can go back and let watch lesson one for those queues as well but until next time class is missed