Manna Wall Slide
The Manna Wall Slide is a Manna progression that stabilizes the upper body hold required to lift hips upward. This exercise strengthens traps by retracting scapulae (pinching them together) and aligning shoulders over the hands. The wall eliminates the need to focus attention on the core compression.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Biceps
- Difficulty: Intermediate
- Equipment: Slider
Manna Wall Slide
- Begin seated approximately one foot from a wall.
- Lift your legs and place your feet on a single slider on the wall.
- Place your hands flat behind you, fingers facing backward.
- Open your chest, pinch your shoulder blades together (retract), and straighten your elbows.
- Now press your hips up to shoulder height as you slide your feet up the wall.
- Keep your elbows locked and continue to forcefully retract your shoulder blades.
- Pause momentarily when your hips reach shoulder height.
- Slide back down to the start position, and repeat for reps.
- Exercise: Shoulder Extension Static
- Type of Exercise: Flexibility
- Muscles: Shoulders, Biceps
- Difficulty: Intermediate
- Equipment: Body Only
- Exercise: Weighted Shoulder Extension Hang
- Type of Exercise: Flexibility
- Muscles: Shoulders, Biceps, Hamstrings
- Difficulty: Intermediate
- Equipment: Barbell, Weighted Dowel
