Drop Backs, Stand Ups, and Walkover Prep

Who this workshop recording is for:

This workshop is a great fit for adult contortion students already comfortable with straight-arm bridges looking to build strength for cool transitions, like dropping back to a bridge from standing (aka a “waterfall backbend,” standing up from a bridge from the floor, or starting to work towards front and back walkovers

NOTE: this is NOT a how-to-do-a-walkover workshop, nor is it appropriate for youth students. Full front and back walkovers are not taught in this video (and something I strongly suggest you train with an in-person coach for safe spotting). Instead, the conditioning and skill work presented in the workshop are intended to build a strong foundation they would need to be able to start working on walkovers with a coach.

Prerequisites:

This is an intermediate (and beyond) levels workshop. At a minimum, students are required to be able to hold a bridge (full wheel) with straight arms. For some of the more advanced skills, students are additionally required to be able to hold a straight arm bridge with shoulders stacked over wrists, and be able to hold a handstand at the wall.

Required props:

• Yoga mat

• 2 yoga blocks

• Some kind of strap

• Wall space

Workshop Overview:

This ~120 minute* workshop is focused on building the active back, shoulder, and hip flexibility (and strength!) to safely perform more advanced transitions into and out of bridges.

This follow-along routine was designed to fit a 75- to 90-minute practice, but students can shorten or lengthen the practice according to their preference. This workshop includes:

• 60 minutes of warm up, stretching, and active flexibility conditioning with an emphasis on back, shoulder, and front splits strength/flexibility needed for drop back work and walkover prep

  • For students NOT interested in the front splits component of this workshop (which is an important part of walkover conditioning as we go through a handstand split position), I suggest you check out the 60-min Bridge Drop Back from Standing workshop instead

• 30 minutes of pick-and-choose skillwork including:

  • Progressions towards dropping back to a bridge from standing (using the wall, going through a tabletop bridge, using hand support, etc.)

  • Variations of full drop backs (“big C” vs “little C” style, staggered legs)

  • Drills and skills to work towards front and back walkovers

  • Front limber variation (Standing > Handstand > Narrow Bridge > Stand Up)

    • Note: this is slightly different from a gymnastics-style limber, the variation in this workshop we go through a split handstand

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Note: Because of Squarespace’s file size limitations (which is what I use for this wonderful website!), upon purchase you will receive a PDF with a private YouTube link to the recording.