3rd Trapeze Class

The 3rd trapeze class was even more intense than the first two classes. We did a lot more. 2 of the people weren't there, so it was just 4 of us. That meant that we got extra turns because there was more time to work in the 90 minutes. We started off with the usual 30 minutes of stretching.

Then, we got into the trapeze work. Again, you can see what some of these moves are at this site:
http://www.fedec.net/fr/manuel%201%20-%20part%202.pdf.

Some of the moves are named differently (e.g. Double-Up = Tuck through to pike, 2 Knee Hang = Hocks Hang, Twisting Side Lay Back = Mermaid (Above the Bar)) , and the website doesn't have all the same tricks that we've been doing.

We started with the standard intro routine, which we did twice:
Double Up
2 Knee Hang
Birds Nest
L Up (to a sitting position)
Pull Up to Stand
Lean Forward - Toe to knee, Leg Out
Lean Backwards - Toe to knee, Leg Back
Lower down to sit (both feet come out at once)
Slide to knees
Double Up - lower to floor

Then, we did the Angel Routine twice that we learned last week (and I found out the proper names for the Angel hangs):

Double Up
2 Knee Hang
Angel
Reverse Angel
4 Hang
Ankle Hang
Strattle
Lower to ground in strattle

Then, we moved on to some new tricks. We did this series of variations on a trick called "Hammock". I couldn't find a picture of it online, so I'll try to describe it. Each of the Hammock routines started with the following to get up into a sitting position:

Double Up
2 Knee Hang
L Up (to a sitting position)

Then, we did the "Hammock". We turned sideways on the bar so that the hamstring muscle of one leg was parallel on top of the bar (the bar sort of almost rested in the our ass crack - lol). Our back was perpendicular to the bar, with one of the ropes of the trapeze going up along our spine. We had to work our feet up to the opposite rope so that our knees were at a 90 degree angle, and our shins were at shoulder level. The rope along our back came up and rested along our neck. The "Hammock" trick was when we pushed out, extending our legs. Our backs arched into a slight back bend. Our body weight was supported by the ropes only (we were not touching the bar). The ropes were supported by our feet and our neck. So, it was this awesome-looking position that was sort of like a hammock, except that instead of being arched down (like a real hammock does), our bodies were arched up.

Then, to get out of the "Hammock" routine, we did the following:
Back to a seated position
Slide to knees
Double Up - lower to floor.

We did 3 different routines of variations of the Hammock routine. For the first, our feet grabbed the ropes in between our big toes. The second had our feet more like ballerina feet. The ropes were more on our arches, with our toes pointed.

The 3rd variation was very different. It also included a balance pose. For this one, we had to scoot down so that our back was actually laying down on the bar. Our feet were higher up this time. So, when we pushed out, it was at a different angle. The points of contact were different. Instead of only being on the ropes, the point of contact at the neck area was actually right at the shoulder, too, at the corner where the bar met up with the rope. The balance pose (which we did before and after the Hammock) was called the Fetal balance. It was a balance when we were laying on our backs on the bar, with our feet on the rope (kind of like in the fetal position). We had to let go fully with our hands and put them out to the side.

Finally, we learned how to do the Twisting Side Lay Back trick (called Mermaid (Above the Bar) if you look at the picture on that website). It started with the same routine to get into a sitting position (just like the Hammock routine). Then, we did the Twisting Side Lay Back trick and then did it with our leg coming through, extending down.

And, then for our last routine, we all did different things. My instructor recommended the Hammock routine with the Fetal Balances for me, so I did that one.

Conditioning ended with 20 push-ups, 30 V-crunches (which were awesome, but extremely difficult - I'll be adding them to my abdominal conditioning), and 20 supermen (for the back - lifting both arms and legs up off the ground - like superman flying).

As for the double-ups, I was able to do them totally on my own in the tucked position. And, I was doing them pretty much on my own in the harder piked position. I think next week I'll have the piked position completely on my own.

After I got home from my class, I smeared my hands with Neosporin before I went to bed. They were in bad shape and had really started stinging. This morning, I found lots of fun new bruises. Now, along with the ones on the backs of my knees and right below my butt, I have a nice trail of bruises along my entire calf muscles. I'm pretty sore today, but it will be well worth it in January when I get to do my performance. Eventually my body will toughen up, and hopefully it will stop bruising so much. The ankle protectors that I bought were awesome. I was able to do the ankle hang correctly where you slide down a bit to lock in. And, it gives my feet a bit more support, since I have the flat arches. Overall, and excellent purchase - well worth the $20 at Walgreens.