- In this video, I'm gonna teach you,
how to do the straight arm frog stand.
This is the last progression, that we use,
in the foundation movement system towards the tuck planche,
and it is very essential, because without this progression,
you're not gonna get the right wrist conditioning
to be able to do the tuck planche.
Make sure you stick around right to the end,
so you learn this properly.
Get those wrists nice and strong,
all that and more coming up.
- [Male Speaker] We are a gym, that teaches people,
how to move instead of just exercise,
because we believe, that health is about performance,
not just body image.
- Hi, in case we haven't met, my name is Rad Burmeister,
co-founder and co-creator of
The Foundation Movement System at Unity Gym,
where health is measured by the way you perform and feel,
not just by the way you look,
and we teach you, how to nourish and move,
instead of die and exercise.
First of, we have the straight straight arm frog stand.
Now, we're starting to get into some of the more,
well, definitely not advanced kind of standings,
but it's moving on a little bit with the program.
This movement, a lot of people really struggle with,
with progressing from the bent-arm frog stand
to the straight arm frog stand.
So we're going to break it down, and I'm gonna show you
some really good techniques for
how you can get through that,
buster that barrier, where you feel like,
you just can't do it at all.
To start with, I'll get Richard just to demonstrate it.
So, you can see, it's quite
a challenging move to get into,
and what you're really looking for,
is number one, is the elbows do not bend at all,
number two is, when you're in a squat position
like Richard is here,
you wanna bring your hands a bit forward,
so that the knees can go right up into the triceps,
above the elbows.
So Richard's got the shape of his body,
he can actually go quite high.
You don't need to go that high,
just go kind of mid-triceps reaching,
and that's fine there, and then from there,
you're just going to lean forward,
get the weight into the hands,
and then slowly, see how his feet just lift off naturally,
so that's really, really good.
So, what you're looking for, is,
you don't try and lift your feet,
the feet will naturally lift off, like,
if you do this move properly,
when you come forward,
if I go forward far enough, eventually,
my feet just naturally lift off the ground like that, okay?
And we're trying to just make sure,
that those elbows stay completely locked straight,
when you do it.
If it's too hard on the wrists,
you can turn the hands out a little bit,
so a 45 degree angle.
Now, as I've said before,
to go from the bent-arm frog stand to this one,
is quite a big leap for a lot of people,
so, what do you do, if you can barely do it at all?
Well, what you're gonna really work on,
is basically just wraps.
Come down Richie, you basically get into the position,
go forward, hold it for as long as you can,
let's say you can only do it for three of four seconds,
then you go back and do it again.
So, Richie will get ready,
get his knees just above the elbows,
come forward, hold it for as long as he can,
one, two, whatever it is,
then come back.
Shake your hands, rest for a couple of seconds,
go again.
And then you come back.
And you do that basically for enough time
that you try to accumulate for a total time,
try to accumulate at least 30 seconds of time
in the straight arm frog stand.
So that means, if you can only do it
for two seconds at a time, and you do five reps
of two seconds, that would give you a total of 10 seconds,
and if you did three sets of that,
you would have gotten 30 second, minimum,
that's will be the minimum time, that you'll be looking for.
And what we're really doing here, is,
we're conditioning the wrists and the arms
to take your weight, for, when you do the tuck planche,
which is then the next progression from this,
is the band-assisted tuck planche.
Yeah, that's pretty much it for the straight arm frog stand.
Thanks for watching our video,
I really hope, you enjoyed it.
Now, if wanna know how to get started with us,
download the free flexibility blueprint.
You can just, there is a link in this video description,
but on our YouTube page,
you can see in the top right corner,
there's the Start Here Button, and that will take you to it,
where you can get a free flexibility blueprint,
which is 7k lessons, that we've learned
from 25 years of training, that will have a massive impact
on your flexibility training.
And if you like that video and you wanna see more,
we release new videos every week,
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and last but not least,
if you want us to make any videos of anything
that you wanna know about movement,
please leave a comment in the description.
We try to make videos for every's to answer,
everyone's question,
every comment, that gets left,
and besides that, until next time,
I will see you later guys,
enjoy training.
(upbeat music)
(people chatting faintly, voices drowned by music)
- [Male Speaker] Alright, are we ready for the next?