Included in this tutorial are 21 different hanging exercises for exploration of the shoulders and related tissues. 

The exercises in the program are numbered and named as below. Begin work on the passive hangs and active hangs simultaneously, however one arm work should not begin until you are reasonably competent at the second series.
square brackets [ ] indicate the prerequisites to begin work, do not attempt these exercises if you cannot do the prerequisites
round brackets ( ) give a rough guide for competence, however you may need more than this depending on your strength needs

1.1 Passive Hang [nil] (1 set, 2 minute 30 second hold)
1.2 Passive Hang Supine Grip [nil] (1 set, 2 minute 30 second hold))
1.3 Passive Hang Fingertip Grip [60 second passive hang] (3 sets, 30 second holds)
1.4 Passive Hang False Grip [60 second passive hang] (3 sets, 30 second holds)
1.5 Hanging Elbow Rotations [nil] (10 - 30 rotations)

2.1 Active Hang Hold [nil] (3 sets, 30 seconds)
2.2 Active Hang Reps [nil] (3 sets, 10 reps)
2.3 Active Hang Hold Supine Grip [competence in exercise 2.1] (3 sets, 30 seconds)
2.4 Active Hang Reps Supine Grip [competence in exercise 2.2] (3 sets, 10 reps)
2.5 a) German Hang Regressions b) German Hang [competence in exercises 2.1 - 2.4] (3 sets, 30 seconds)
2.6 German Hang Supine Grip [competence in exercise 2.5b] (3 sets, 30 seconds)
2.7 Arch Hang Hold [competence in exercises 2.1 & 2.3] (3 sets, 30 seconds)
2.8 Arch Hang Reps [competence in exercises 2.2 & 2.4] (3 sets, 10 reps)
2.9 Hanging Shoulder Circles [competence in exercises 1.1 - 2.8] (3 sets, 5 circles forward and 5 circles backwards)

3.1 One Arm Passive Hang [competence in exercises 1.1 - 2.9] (3 sets, 30 seconds each arm)
3.2 One Arm Passive Spin [competence in exercise 3.1] (3 sets, 3 full spins there and back on both arms)
3.3 One Arm Active Spin [competence in exercise 3.2] (3 sets, change direction mid spin 5 times on both arms)
3.4 One Arm Active Hang Hold [competence in exercise 3.3] (3 sets, 30 seconds each arm)
3.5 One Arm Active Hang Reps [competence in exercise 3.3] (3 sets, 30 seconds each arm)
3.6 Stir the Pot [competence in exercise 3.1] (as demonstrated, with no weight through feet)

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Craig Mallett

Craig is a principal member of Physical Alchemy. He was subject to many of Dave’s early experiments, which broke him out of stasis and propelled him into becoming a dedicated student of the Da Xuan Daoist tradition. He teaches within Physical Alchemy and is also the instructor of the Da Xuan School in Sydney. Prior to this, he studied the traditional Chinese martial arts of Xin Yi Liu He Quan and Cha Quan under Dapeng Wang for a decade as well as many other modalities of movement, strength, flexibility and general physical development. 

Many of the courses found on this page bear the Aware Relaxed Connected logo and website.  This was Craig's former website, which was merged with Physical Alchemy when Craig and Dave joined forces. ARC no longer exists but all the important aspects can now be found here on the Physical Alchemy website and tutorial page.

Contact Craig:

email :: craighmallett@gmail.com
facebook :: https://www.facebook.com/CraigMallettDXPA
Instagram :: @craigmallettdxpa

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