Course curriculum

    1. Introduction Call

    2. Design your weekly practice

    3. Practice tips

    1. Program Overview & Main Goals

    2. Weekly checklist

    3. Handstand & Low Body Strength

    4. Strength & hip Mobility

    5. Locomotion Beginners

    6. Locomotion Advanced

    1. Spine Literacy

    2. Hip Flow

    3. Elasticity & Coordination

    1. Session PDF

    2. Passive hang

    3. Dynamic Hollow Body

    4. Wrist walk

    5. Frog Hold

    6. Set 1 - Scissors switch (BEG)

    7. Set 1 - Handstand Kick Up (ADV)

    8. Set 1 - Sissy Squat

    9. Set 2 - Chest to wall handstand

    10. Set 2 - Shrimp squat

    11. Finisher - Hamstring Walk

    12. Finisher - Pike to Single leg hollow body

    1. Session PDF

    2. Set 1 - Wrist walk

    3. Set 1 - Active Hang

    4. Set 1 - Wall Bridge Rotation

    5. Set 1 - Pigeon Folds

    6. Set 2 - Push up (easier)

    7. Set 2 - Ring push up (harder)

    8. Set 2 - Ring rows (easier)

    9. Set 2 - Chin up (harder)

    10. Set 2 - Seated Pancake

    11. Set 3 - Over Head press

    12. Set 3 - Lateral Band Pulls

    13. Finisher - Hamstring Walk

    14. Finisher - Pike to Single leg hollow body

    1. Session PDF

    2. Wrist Walk

    3. Passive hang

    4. Weeks 1&2

    5. Move 1: Cossack insertion & Pull

    6. Move 2: Crab

    7. Move 3: Reverse Half Cartwheel

    8. Mini: Reverse Half Cartwheel - Cossack In

    9. Combo: Reverse half Cartwheel - Cossack in - Crab

    10. Weeks 3&4

    11. Move 1: Cossack insertion & Pull

    12. Move 2: Crab

    13. Move 3: Reverse Half Cartwheel

    14. Move 4: Back Crab

    15. Mini: Cossack in - Back crab - Cossack pull

    16. Combo: Reverse Half Cartwheel - Cossack in - Back crab - Cossack pull

    17. Finisher: Hamstring Walk

    18. Finisher: Pike to Single leg hollow body

About this course

  • Free
  • 69 lessons
  • 4.5 hours of video content

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