By Isa
Location: Planetario Distrital, Bogota Colombia
The escence of being strong, being constant, disciplinate, happy, energic, inspiring, agile, the escence of controlling your body, of developing your mind, of evolving everyday as stronger people, as stronger women.
The training started with a warm greeting for all the girls, and with myself being thankful for them to be people who want to be strong, and to go on with enjoying the process of evolving themselves through l’Art Du Deplacement (ADD).
After that we started to warm up the joints, then ran a little bit to increase the cardio level and right away we did some stretching.
Then we went through the strength excercises starting with calf raises, then squats mixed with jumping, QM down stairs, push ups shoulder wide, Diamonds (yeahh women love diamonds XD), and Planche (we made 5 of each one by holding the position for 5 seconds at each repetition), and then finished the strength part with abs by doing 5 series of 10 repetitions for lower, middle and upper abs, then 20 repetitions for transverse abdominals and 3 series of 10 repetitions for the lumbar area. At this point it was really inspirational because even some of the girls could not complete all the series, all of us put the best of each other and got the main objective for the strength excersises, the fact of having a starting point for the physical evolution process that they are going to enjoy from now on.
Later we did a QM circuit for coordination, going forward, backward, lateral quadrupedal movement and diving monkeys which took us already to the end of the physical conditioning phase and started the vaults training. At this spot we started with the lazy and the speed vault doing it on the left and on the right to coordinate both sides. At this point all the girls did their best, it was amazing the fact that for the first time their bodies and minds were making this movement and they could do it on the left side and on the right side. Then, we started to make sequences of movements at different points. The first one was the planetario, where we started the training from the very beginning, then at the ” plaza de toros” .The Plaza has awesome walls and a series of railings that helped us a lot to understand the idea of fluidity and to make a movement right after the one that we have just made. The basic movements for this part were the rail balance, turn, lazy, underbars and QM .
Then we went to the Independencia park where we training our wallclimb and planche, precision vault, kong vault and speed vault.
For myself, I had to end the training earlier that the girls because i had to go to work. However as a conclusion about this journey that starts for the most of the girls that were at the training, for the ones that have trained before, and for the ones who could not be there i must say that the fact of being women training Parkour / ADD is the presence of supporting others and to feel more supported by the people around you than if you were by yourself,. That is really nice to see new people training, not for the sense of being famous and amazing, but even better than that, that is for the discipline, constance, inspiration, energy, strength and above all, seeing people finding their own spirit through ADD and working hard for it.
To all the girls Thanks a lot!! For your patience, your energy, your commitment and your presence at the training.
PKGirlz is is a group to exchange, share and to tell traceuses’ experiences and a project of the FamiliaAire organization, the concept of it, is to work in cause of the women’s physical education about parkour and free running. The traceuses are young women of many ages, basing their training and philosophy in parkour and local groups as Legion Del Mandril, Monkey’s School and Familiare. http://www.facebook.com/group.php?gid=44774993203
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