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Conditioning:<\/strong><\/span><\/p>\n 1) eagle (hold for 4 counts), then bring outside leg to the pole (like sideways V) without leg touching the pole, then bring top \/ outside leg to join inside leg. repeated 3x (twice on good side, once on bad). i only did the first 2 sections (ie. did not join legs), but even then, really struggled.<\/p>\n 2) undergrips (blade, matrix, swan) – two cycles for L5, three cycles for L3 x 2 (once on good side, once on bad side)<\/p>\n Technique:<\/strong><\/span><\/p>\n 1) Lean-back<\/strong> 2) Half-flag \/ flag<\/strong> 3) Butterfly<\/strong> 4) Standing shoulder mount<\/strong> 5) Superman<\/strong> Cool-down\/stretching:<\/strong><\/span><\/p>\n Stretching was uneventful. we worked on the box splits in pairs: legs in V, feet against the partner’s legs, one partner would pull the other girl forward. I managed to almost go all the way down to the floor, so my partner and EG was impressed at my flexibility. but then, i don’t think i opened my legs as wide as i could’ve.. which would have made it more difficult i think…<\/p>\n <\/p>\n <\/p>\n Technique:<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Conditioning: 1) eagle (hold for 4 counts), then bring outside leg to the pole (like sideways V) without leg touching the pole, then bring top \/ outside leg to join inside leg. repeated 3x (twice on good side, once … Continue reading
\n– extremely poor performance. i was struggling to bring my feet \/ legs downward to the ground, so i was “top heavy” and my body was tilting to the ground
\n– i tried it several times but still failed miserably, good thing this move isn’t part of the assessment!
\n>> the bottom in class for this one<\/p>\n
\n– did very well… much better than expected
\n– the first time i managed it, i was so surprised that i almost fell off
\n– managed to do half flag and flag (? – the version where both legs are straight out together) and held them for a while too
\n– EG taught us to face the pole in starting position (instead of facing downwards to the floor then turning to the pole, although this is probably needed for aerial half flag)
\n>> one of the better \/ best n00bs<\/p>\n
\n– i almost fell off the first time because i was confused about which way around to go – at splash beauty, we would change into a forearm grip, whereas we used a split grip here, which confused me
\n– i was generally doing pretty alright, but was struggling to get my body straight in line with the pole, and i felt quite stressed \/ slightly dizzy \/ slippy.. like i was going to fall off
\n>> started off being among the best n00bs (because i was just going for it), but others quickly caught up, so i was about average<\/p>\n
\n– was struggling to get up without help, partly because i was trying to avoid kicking into it \/ avoid using momentum
\n– i was managing to tuck quick high and almost reach my toes onto the pole without momentum \/ aid… but in the end, EG helped me up and i got there – yay \ud83d\ude42
\n– she told me to kick into it next time, oh well
\n>> i was kind of average among the n00bs. most people got up at least once (i got up once too), but i think i was trying not to kick, which is a good thing<\/p>\n
\n– EG made it look super graceful and easy, i thought it was going to be a walk in the park. SO WRONG. it hurt like a b*tch!!!
\n– nonetheless, did twice from caterpillar, once from standing… which was tougher than it looks
\n– the difficult part is getting the bum onto the pole before “flipping” into superman. the steps are: i) to get the inside hip close to the pole: so drop the weight into the upper body \/ lean into the shoulder, ii) get the bum close to the pole: again, lean away from the legs on the pole and onto shoulders, iii) straighten the legs and twist body around, iv) only remove the bottom hand when everything feels stable
\n– EG held my upper hand while i was doing this, which kept me on the pole (instead of sliding down)
\n>> average \/ above average
\n<\/strong><\/p>\n