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NONE to ONE Pull-Up Program: Week 5

This week is the first week of our new phase! In the first phase, it was important to gradually build strength by using light resistance bands to do a pull-DOWN motion which mimics the pull-UP action we were heading towards. The idea of the first four workouts was to gradually increase the resistance in the band and simultaneously increase the variety and intensity of the upper body workouts.

In this second phase, we finally enter the pull-UP land. One thing to keep in mind-no matter what strength goal you are working towards-is to avoid jumps in progressions that are too large. So, the last thing we want to do at this point is jump to full pull-ups. It is vital to make things easy at first so that we can check in on our alignment. Set that up right, and you will soon fly. Have patience. The worst thing is flying without properly set up wings. ((I see it everyday in aerialists across Facebook and YouTube. Please don’t be one of them.))

In order to give our muscles proper assistance, the tool of choice is a pull-up assist band. Here’s a link to what I bought on Amazon. The higher the resistance, the easier the pull-up will be, so choose an appropriate weight. Better yet, get a set so that you can vary your workouts. If you happen to get a band that is too easy for you, great! Use it to do one-arm pull-ups!

Loop one end of the band over your pull-up bar and then step into the other end from standing on a chair. Be careful when exiting – I caution because I learned a few lessons the hard way. Having one of these things rubber band you across the room is not the goal of the exercise.

Watch the video below for how to use your pull-up assist band plus a great shoulder exercise that feels so oh-so-yummy! You’re going to want to do it everyday once you get your groove with it.

NONE to ONE Pull Up Program: Week 4

This week the theme is shoulder mobility testing and external rotation.

Testing for basic wrist and shoulder flexibility is a good tool for teachers who teach aerial in a recreational setting. There are minimum standards of wrist flexibility and shoulder rotation that a student should have before they even consider hauling their body weight around in aerial classes. The two tests that will can quickly assess a student are basic prayer position (for wrist flexibility) and an arm overhead that wraps around to touch the corner of the mouth (best to watch the video for that one!).

The majority of the general population can perform these simple movements, but every once in a while, you may run into someone who cannot do these positions. This happened to me not too long ago. I was surprised to learn that a potential student could not bend at the wrists for prayer position. In this case, it is best to recommend remedial training (with a physical therapist or other movement expert) prior to aerial activities.

The other topic I want to address here in this blog is the idea of “break the bar.” Any time that you perform a pull-up, imagine that you are trying to break the bar in half as you pull. The goal of this image is to bring the elbows closer to each other and thus rotate the humerus in an external rotation within the shoulder socket. External rotation in the shoulder socket is a preferred rotation due to the way that it allows access into a greater range of motion. See the video for more on external rotation and how to find it in your body.

Spotlight on a Studio & Owner: Jessica Johnson of Bella Forza Lexington, KY

I first met Jessica Johnson last year at a Born to Fly Network Training with Paper Doll Militia. Even though we met very briefly, I couldn’t help but notice her beaming smile and happy glow. She told me she was the owner of Bella Forza, and explained that the name is Italian for “beautiful strength.” Her energy was contagious and I wanted more of it, so I decided to make a visit. So, I packed up the family and production gear and made a road trip to Kentucky.

Bella Forza Lexington is a sister studio to the original Bella Forza Cincinnatti, which is owned by Beth Underhill. The mission of Bella Forza is to “faithfully provide empowerment to women with quality fitness and aerial classes while conducting business morally.” Beth was Jessica’s mentor and helped guide her along the way as she moved from Cincinnatti to Lexington.

When Jessica first moved to Kentucky, she taught out of a gymnastics facility. She opened her dedicated studio space – which is now occupying – about one and a half years ago. And let me tell you, business is booming. She has seen a lot of growth and it was exciting to witness the thriving aerial scene that she has created.

The space that Jessica has secured for Bella Forza Lexington to bloom in is perfect. It has a lovely lobby area with an office for Jessica tucked away behind the welcoming front desk. A message therapist rents space inside the studio so students can have access to massage right after class! The back of the studio opens to 16-19 foot tall ceilings where Brett Copes hosted a rigging workshop not too long ago.

Jessica pointed out the skylight and said that that was one of her prerequisites to her space. Connected to the aerial space is a pole studio, and then we walked upstairs to a room that I wanted to move into and live forever. It was a small corner room with windows on two walls, light streaming in on a marley floor. This room is for their aerial yoga classes, which I immediately wanted to take just to soak in the energy of that room.

During my visit, I had the opportunity to meet some of Bella Forza’s students through private lessons, jams, and a workshop. Jessica speaks of the atmosphere, “It is very important to me that everyone who walks into Bella Forza is part of our supportive and encouraging community of developing artists. The students here are highly encouraging to one another in class and are truly the rays of sunshine that brighten my days.”

I appreciate Bella Forza for having me out and letting me soak in all of their wonderful energy. They definitely have a good thing going and if you are ever in Kentucky, be sure to drop in and say hello. Learn more at www.bellaforzalexington.com.

For AerialDancing.com Members

Jessica has shared two of her signature sequences with AerialDancing.com all-access members! She taught me how to do a drop from a leg roll up variation and a lovely sequence from a double leg wrap knee hang. Login to the video library to view these sequences. (Check new release section or fabric category.)