Phase 2 — Connector Integration for Skill Progressions
Applying connector control to advanced bodyweight skill development
🧠 Intent
Now that stabilizers can hold long static positions, the goal shifts to transferring that stability through motion and leverage — building mid-range strength and transition smoothness between static shapes.
🖐 Planche Pathway
Connector Focus
- Scapular protraction and depression endurance
- Wrist flexor–extensor balance
- Anterior chain tension (serratus, hip flexors, deep core)
Connector Drills
- Planche lean with scap slides — protract/depress under constant lean, 3–5 s eccentric.
- Pseudo-planche push-up negatives — elbows stay in, 4 s descent, reset knees.
- Planche hover shifts — rock shoulders forward/back 1–2 in while keeping scap lock.
- Reverse wrist stretch holds — 30 s between sets to offset flexor strain.
Progress Metrics
- Shoulder-to-wrist angle approaches 60° with no elbow bend.
- Can hold 20–30 s pseudo-planche with straight elbows.
💪 Muscle-Up Pathway
Connector Focus
- Scapular retraction/depression sync
- Eccentric elbow stability (biceps, brachialis)
- Core-to-lat power transfer
Connector Drills
- Ring transition eccentrics — from dip top to hang in 6 s.
- False-grip hang holds — accumulate 60–90 s total.
- Ring row → slow transition → top hold — 3 s per phase.
- Eccentric chin-to-chest pull-ups — bias lower ½ of ROM.
Progress Metrics
- Smooth scapular rhythm during pull and transition.
- 5 s controlled negative muscle-up = ready for concentric.
🤸 Handstand / HSPU Pathway
Connector Focus
- Scapular elevation & upper-trap endurance
- Wrist extensor control and forearm balance
- Posterior chain tension (glutes + lumbar multifidus)
Connector Drills
- Wall handstand shrugs — move scapula only, 15–20 reps.
- Parallette lean holds — 30 s tension through wrists.
- Eccentric wall HSPU — 4–6 s lower, kick down between reps.
- Front-line hollow body raises — glutes + abs unified tension.
Progress Metrics
- 30 s free-handstand hold with stable shoulder elevation.
- 5 × slow eccentrics before first full HSPU.
🧍 Core Integration & Linkage
Connector Focus
- Diagonal tension lines (oblique slings)
- Dynamic anti-rotation during limb motion
Connector Drills
- Single-arm hanging knee raise — resist twist.
- Diagonal ring fallouts (TRX-style) — slow return, straight body.
- Archer plank slides — control rotation through hips.
- Standing band diagonal chops — exhale under high tension.
Progress Metrics
- No lateral drift during unilateral movements.
- Core engagement sustained >45 s under instability.
⚙️ Session Structure
| Segment | Purpose | Duration |
|---|---|---|
| Neural prep | Wrist, scap, ankle mobility | 5 min |
| Connector activation | 2–3 focused drills | 10 min |
| Skill main set | Core progression (planche, muscle-up, etc.) | 20 min |
| Eccentric finisher | 1–2 slow-tempo accessories | 10 min |
| Mobility recovery | Opposing pattern release | 5 min |
🧩 Progress Measurement
- Hold time in leveraged positions (e.g., planche lean 20 → 40 s).
- Transition smoothness: no “drop” between phases.
- Joint feel: elbows/wrists/shoulders tolerate frequency increases.
- Balance corrections: fewer micro-adjustments per 10 s hold.
Guiding idea:
Don’t chase the skill — chase the connective tissue control that makes it inevitable.
When stabilizers can maintain continuous tension through changing leverage, the skill unlocks itself.