The Motion School

Inro call

Suggested Weekly Schedule

Locomotion

High Knee - 3 sec hold

High knee - Dynamic circle

Wide stance - knee push

Wide stance squats

Side lunge

Cossack Squat

Wrist warm up

Wrist push up x 3

Single hand bridge (basic)

Single leg bridge + Leg lift

Diagonal - Split squat

Active hang

Single hand bridge - Up & Down

Single leg bridge Up & Down + Leg lift

Hollow Body spine roll

Week 1&2: Role

Week 1&2: Cossack Loop

Week 1&2: Role - Cossack Loop

Au De Frente - Part 1

Week 3&4: Role - Cossack Loop

Week 3&4: Role - Cossack Loop - Low Cartwheel

Week 3&4: Role - Cossack - DeFrente

Banana Mix

Chest to wall handstand

90-Degree Handstand

Arching pull up

IR Jefferson Curl

Movement

4-Direction foot rolls

Deep knee circles - Out

Deep knee circles - In

High knee 3 sec hold

High knee - Dynamic circles

5 direction floor touch

Toe-heel plyo

4 Direction plyo

Single leg plyos: side to side

Foot taps

Skier Jumps

Wide squats

Cossack squat

Side lunge

Wrist push up x 3

Squat - Pancake

Pike lean - Single hand bridge

Anchored feet

Active hang

Cartwheel (beg)

Cartwheel (adv)

Seated Pancake

Standing Pancake

Chest to wall handstand

Arch pull up

Plow/ hip hang

90 Degree Knee drops

Box breathing

Session PDF

Active arm circles

Wall shoulder flexion

Lateral band pull

Overhead band pull

Wide stance squats

Side lunge

Cossack squat

Wrist push up x 3

Passive hang + PPT

Iron Hips (optional)

Scapular push up

Active Hang

Box stretch

Hollow body - prone

Wall kick up

Freestanding kick up

Chest to wall Handstand

Toe Pulls

Sissy Squat

Ring Rows

Chin Up

Push-up (beginner)

Protraction Push up (adv)

Hamstring Bridge

Eagle raise

Balance

Handstand Myth "core strength"

Efficient Handstand

Open VS Closed shoulders