Here's a guide through macaco with information that I wish I knew when I first started learning this move (in 2018). Ive tried to be transparent as possible.

If you like what you saw, then feel free to shout me a coffee... it helps keep up the motivation and inspiration to keep delivering this type of content for free: [ Ссылка ]

Timecode:

0:00 - Intro / How to use this video
1:48 - Handy pre-requisites for arching acrobatics
3:55 - Activation 1: Squat rocks
4:44 - Activation 2: Single arm scapular push
5:45 - Activation 3: Ipsilateral reverse bridge hovers
7:34 - THE MAGIC THREE!!!
8:09 - Step 1: Single arm dynamic hip lifts
9:07 - Step 2: Single arm dynamic tuck hops (maybe)
10:50 - Step 3: Single arm dynamic hip pops
11:28 - Step 4: Baby macaco single arm shoulder rotations
12:35 - Step 5: 90 degree macaco hop
13:50 - Step 6: Single arm macaco hop for distance
14:50 - Step 7: Cartwheel from hip bridge entry
16:35 - Step 8: Macaco - arm behind the ear!
18:49 - Common mistakes with "The Magic Three"
19:55 - How to generate more power
21:06 - Outro
22:00 - Variations to try


Thank you to the Arc for providing the studio space to film. This is also a community centre and food bank where I teach my classes, if you would like to donate to the food bank then follow this link: [ Ссылка ]

Also shoutout to my sponsor, lululemon for all the fits that you see in my videos and the continued support. If you like some of the germs head over to me affiliate link to see what's about: [ Ссылка ]

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