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Hello all, I'm sure everyone, like me, is very excited for the ST for GST programs to be released. I thought it would very cool and useful to use this thread to establish our individual baseline for the squat (since that is the first program), then coming back to this thread after working the program for some time and seeing our progress. I recorded video a few minutes before I had to go to class, and took stills from the video to capture my current squat. feel free to critique my form, but here are my own thoughts: Currently there seems to be some lower back rounding, which is probably from inflexibility I cannot balance on my left foot for the "pistol" squat as well as on my right I feel pretty comfortable in the normal squat position, and could stay in the squat for a prolonged period without problem In the video, my feet are about shoulder width apart, but I am able to go into the squat with my feet together It seems I need to have my arms extended forward or else I become more unstable and am more likely to lose my balance -- another sign of inflexibility Lastly, I felt my jeans constricted me and contributed to some inflexibility -- crazy how these things cause your brain to make you inflexible So there's mine. Please feel free to post your own "baseline assessment" and maybe even talk about what you are hoping to gain most out of the program. I'm sure we'll all surprise ourselves with our progress in no time

We have noticed that a lot of people following gymnastic strength training protocols get stuck on this element; one young man who posted on the Forums has been stuck on this element for over a year. There are a number of reasons this is so hard; here are the main ones: Your active and passive flexibility in both the adductors and the hamstrings is insufficient; if you can’t do a pancake relatively easily (and that’s a position when gravity is working for you), then you will not be able to do this more-or-less vertical pancake with anything like decent form when gravity is definitely working against you. You are not strong enough in the HFs and TFL in the fully contracted end of the range of movement (‘ROM’); part of this will be the sense in the body that you can’t feel how to activate this, or feeling that you can 'do it', and another part is what I wrote about the other day: the reciprocal inhibition reflex (‘RIR’) is literally switching off these same muscles (and the abs) because the proprioceptors in the hamstrings and adductors have reached the end of their ROM. This is one of Sherrington’s laws, and wishing it otherwise will not change it. It does not matter how strong you make these muscles in other ROMs; if the opposing muscle groups are signalling “stop”, it’s all over. Being strong and feeling that you have the strength to do something is identical. Liv and I recommend strongly that the agonists (the muscles doing the active work) be activated and trained in a ROM and intensity of activity that really connects you sensorily to them. Believe me, if you are too tight to do a pancake, then all you will feel is the non-connection to the agonists and the very strong sensations from the antagonists—as they experience maximum stretch. We will demonstrate a standing exercise that will switch these on, and you will feel them switch on. Once ‘switched on’ they can be activated in other positions. As well, once you are aware of how to activate them, we will show you how to actively stretch using a ‘reaching’ self cue: in the pancake elements (stretching over each leg, with shoulders parallel to the floor, for example, or the harder move, moving forwards between both legs), you need to actively reach out with your arms in the same plane as the spine and, while lifting the chest, reach in the direction of the spine as vigorously as you can, and feel which muscles you are using to do this. These are the same ones you need for the straddle-up. There’s more. We have notices that many people demonstrating this movement are using appalling form. A big call, maybe, but I will shoot Olivia demonstrating perfect form, and it will look quite different: spine and legs will be straight, not straight legs and a spine that looks like a banana. One major reason, apart from the reasons mentioned, that the straddle-up is executed so poorly, even by gymnasts, is that good form requires the thoracic and lumbar spines be gently extending while the hips are flexing. This is as far away from a daily life movement pattern as you can imagine: there no patterns exist like this in your life—so you have to create, then learn them, from new, in your own body. We will show you how. The reaching drills are the key. The last reason this is so difficult is the degree of coordination and balance that is required for its proper performance. This is why we believe that mastering the pancake is actually a prerequisite for the straddle up, instead of the straddle-up being a preparatory element for the pancake. In our forthcoming download product, called Mastering the pancake and the straddle-up, we will take you step by step through all the exercises and drills that we have found will most efficiently help you master these great exercises. Comments most welcome.

See the description of the workshop: http://kitlaughlin.c.../st-for-gst.php If there is enough interest, we might be able to put one of these on in other locations, too; please let Miss O (Olivia) know if you are interested. She can be contacted by PM here or her emails address is available from our site (I would rather not put it here). I intend to have the downloadable products available by mid-year; we start shooting in a couple of weeks. If anyone is, or knows, a hotshot FCPX editor, contact me by email or PM, here. We are TOTALLY excited by this!