Aerial Physique
Straight-Arm Inversion
Challenge
Day 1
Elevate & Wrap Shoulder Hold
-
Stand tall and begin reaching your arms overhead. Lift them only as high as you can while maintaining your ribcage and core connection.
-
Imagine your front ribs gently melting inward toward your body rather than flaring forward.
-
With your arms overhead, slowly move your shoulders between internal and external rotation, creating a spiraling action through the arms.
Repeat 10x.
-
Find the position where your arms are externally rotated with your palms facing forward. Your shoulder blades should feel elevated and wide across your upper back.
-
Hold this position for 20 seconds while keeping your elbows straight and your rib/core connection.
*For an extra challenge, add weights!
Stay tuned for the next exercise!
Check back tomorrow for the next focused exercise on your journey to a spectacular straight-arm inversion.
Day 2
Slow Straight-Arm Shoulder Lower
-
Begin standing with light weights pressed overhead with palms facing forward and your elbows fully straight.
-
Keeping the arms straight, slowly lower the weights over a count of five. Maintain control through the shoulders and avoid allowing the ribs to flare or the lower back to arch.
-
Lift the weights back overhead and repeat 8-10x.
Day 3
Frog-Up to Straddle Extension
-
Begin lying on your back in a hollow-body position.
-
Lift your upper body and legs into a compressed frog position. From there, extend your legs into a lifted straddle while keeping your thighs as close to your chest as possible.
-
Bend the knees back into the frog position, then return to the starting position with control.
Repeat 10x.
Progress check!
How are the exercises feeling so far? We'd love to hear your feedback about what feels challenging and where you feel progress happening! Feel free to email us and let us know!
Want to elevate your
straight-arm inversion training?
Right now you can join the Straight-Arm Inversion Mini-Course for just $89 USD (30% off the regular price)!
This 3 module course is your roadmap to clean straight-arm inversions! It includes step-by-step exercises and warm-ups for shoulder engagement and hip lift to help you prepare, building on the same principles covered in these challenge exercises.
Then take what you've learned to the air as Jill guides you through isolations are progressions on the silks to take you all the way to a straight-arm inversion.
Day 4
Straddle Hip Curl
-
Lie on your back with your legs lifted.
-
Lower your legs as far as you can without allowing your lower back to arch away from the floor. Open your legs into a straddle, then circle them as close to your chest as possible.
-
Draw your abdominals inward and curl your tailbone away from the floor, lifting the hips. Lower with control and repeat 10x.
To make it more challenging, extend your arms overhead.
Day 5
Weighted Hollow-to-Straddle V-Up
-
Begin lying on your back with your arms extended overhead, holding optional light weights.
-
Lift your legs slightly away from the floor and establish a strong connection between your core and ribcage. Your lower back should remain supported rather than arching away from the floor.
-
From the hollow-body position, lift your upper body and legs into a Straddle V-Up. Reach the arms forward as the legs open, then return slowly to the starting position while maintaining control.
Repeat 10x.
You did it!
Congratulations! You've reached the end of your 5-day Straight-Arm Challenge! Are you feeling ready to apply what you've learned to the silks? Straight-arm inversions take a lot of work to master, but you can keep the momentum going now by joining the Straight-Arm Inversion Mini-Course!
For a limited timed the course is available for $89 USD, that's 30% off the regular price!