Bases!💪🏻 Having POWER and STRENGTH in your legs is extremely important to be successful with your stunts. Not only to get your flyer gracefully up in the air, but also to prevent overuse and injury to your low back. If your legs are lacking strength and power, you’re likely to compensate with faulty movement patterns and greater chance of an overuse injury 🤕 Use these moves to build power in your legs and simulate movements similar to stunting.
1. Dumbbell thrusters: Focus on form during a regular stunt sequence. Stand with your feet shoulder width apart and hold the dumbbells in front of your shoulders. Push your hips back and squat down until your thighs are parallel to the floor, keeping your back neutral and flat, heels on the ground, and your gaze straight ahead. Make sure that your knees do not collapse inward as you go down. As you push to the top, think about driving through your heels and power through to bring the dumbbells overhead. Straighten your arms completely and keep your shoulders engaged as your push to the top 🏋🏻♀️
2. Banded Goodmornings: this is a hip hinge exercise to build strength in your posterior chain, including your low back, glutes and hamstrings. This is important for jumps, or transitions in stunts! Stand on the band and then loop it around you so that it lies around your upper back and behind your shoulders. With your knees slightly bent, hinge at the hips while keeping your back flat and core contracted. Come forward until you feel a good stretch in your hamstrings. Return to a standing position without bending your back while contracting your hamstrings and glutes.
3. Wall balls: Think of a basket toss as your throw the ball up to the wall. Hold the medicine ball at chin level as if you are going to do a front squat. Go down into a squat, making sure not to let the weight of the ball pull you forwards and keeping your back neutral. The next move is an explosive movement that involves a hip drive and ankle extension. This gives you the momentum to continue the movement into a push press and drive the ball up.. OR to get your flyer up in the air 🙌🏻🙌🏻 you should end with your entire body fully ... (more in comments)