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Bailing Progressions

Muscles travaillés

  • Épaule antérieure
  • Trapèzes supérieurs
  • Dentelé antérieur
  • Épaule latérale

Form Cues

  • Start in a stable handstand with active shoulders

  • Keep your arms fully extended and shoulders stacked over your hands

  • Brace your core and maintain a straight body line

  • Initiate the turn by shifting weight onto one hand

  • Step the free hand forward, placing fingers pointing backward toward the planted hand

  • Follow with the leg on the same side in a controlled cartwheel-like motion

  • Keep control throughout the entire descent

  • Land softly with bent knees to absorb the impact

Progressions

  1. 01

    Step and Turn

    • Start in a down dog position

    • Step forward with one hand, placing your fingers facing backwards toward your planted hand

    • Follow with the foot on the same side, doing a big step forward like a micro-cartwheel

    • Keep your hip high as usual in the down dog pose

    • Follow with your second leg to end the step and turn and stand back up

    • Walk back to your starting position

  2. 02

    Elevated Pike Step and Turn

    • Start in an elevated pike position with feet on a low platform

    • Step forward with one hand, placing your fingers facing backwards toward your planted hand

    • Follow with the foot on the same side, doing a big step forward like a micro-cartwheel

    • Keep your hip high throughout the movement, but avoid falling over

    • Follow with your second leg to end the step and turn and stand back up

    • Walk back to your starting position on the platform

  3. 03

    L-Wall Step and Turn

    • Start in an L-shaped handstand against the wall (feet on wall, body parallel to ground)

    • Step forward with one hand, placing your fingers facing backwards toward your planted hand

    • Follow with the foot on the same side, doing a big step forward like a micro-cartwheel

    • Keep your center of gravity toward your side you are moving with to stay safe

    • Follow with your second leg to end the step and turn and stand back up

    • Walk back to your starting position at the wall

  4. 04

    C2W Step and Turn

    • Start in a chest-to-wall handstand position

    • Step forward with one hand, placing your fingers facing backwards toward your planted hand

    • Follow with the foot on the same side, doing a big step forward like a micro-cartwheel

    • Keep your center of gravity toward your side you are moving with to stay safe

    • Follow with your second leg to end the step and turn and stand back up

    • Walk back to your starting position at the wall

  5. 05

    Kickup to Step and Turn

    • Start by kicking up into a freestanding handstand

    • As you get inverted, step forward with one hand, placing your fingers facing backwards toward your planted hand

    • Follow with the foot on the same side, doing a big step forward like a cartwheel

    • Keep your center of gravity toward your side you are moving with to stay safe

    • Follow with your second leg to end the step and turn and stand back up

    • Walk back to your starting position

Erreurs fréquentes

Intégré à un programme conçu pour vous

Chaque exercice s'adapte à vos objectifs, votre équipement et votre emploi du temps dans l'app.