Brachiate: (of certain apes) move by using the arms to swing from branch to branch.
“the gibbons brachiate energetically across their enclosure”
I’ve always known hanging, swinging, and pulling to be fundamental movements. What I didn’t realize is just how little lost people do. Most people these days can’t hang from the bar for 30 seconds let alone swing from hand to hand over 10-20 feet..
This wave will focus on different types of swinging (brachiating) and challenge the athlete to develop all the muscles tendons and ligaments needed to hang and swing. The wave will start slow and progress each week. Even if one is strong at hanging but hasn’t been doing so it would be best to ease in to it..
We will work different drills and different time domains over the 4 weeks with a goal of achieving a 2-5 minute hang with no stops. Say you can’t hang at all on day one but after a month can hang for 30 seconds – that’s major progress. Be humble and work smart.
Forward swing x 30 Sec
Low gait (pistol) x 15 sec/leg
6 sets of..
RDL x 6
Hollow rock x 12
Push-up x 3-6