Manna
The manna is part of traditional gymnastic strength training. When performed properly, it looks almost impossible. It begins with an L-Sit, and then the body compresses in on itself, lifting the hips upward while the body is supported only by the arms.
- Type Of Exercise: Strength
- Muscles: Hips, Abdominals, Shoulders, Trapezius
- Difficulty: Elite
- Equipment: Body Only
Manna
- Begin seated on the floor with your legs straddled apart wide and hands placed behind your hips.
- Strongly depress and retract your shoulder blades.
- Now press down into the floor and lift your hips and legs off the floor.
- As you press up, press your hips forward.
- Depress and forcefully retract your shoulder blades and press your hips as far forward as possible while keeping your legs parallel to the floor.
- Continue to press your hips forward away from your wrists and arms.
- By retracting and pressing forward hard enough, your hips will begin to rise. as they rise, lift them to shoulder height and gradually bring your legs together.
- As you press higher, pike at your hips.
- When your hips reach shoulder height, your legs should be flat across your torso, knees just above your face.
- Pause and hold for time.
- Exercise: Manna Wall Slide
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Biceps
- Difficulty: Intermediate
- Equipment: Slider, Wall
- Exercise: Middle Split Hold
- Type of Exercise: Strength
- Muscles: Hips, Abdominals, Shoulders, Trapezius
- Difficulty: Advanced
- Equipment: Parallettes or Body Only
