Week 4: elbow correction, kickup details, double push | ㅤ | ㅤ | ㅤ |
Kick-up | Soft kick-up B2W | 5-8 | Focus on front leg (second leg) not moving |
ㅤ | Finger pushing B2W (piiing pong) | 3 | ㅤ |
ㅤ | Decelerrated or frozen kick-up B2W | 5 - 10 | Use your fingers! |
ㅤ | Soft / Frozen kick-up FS | 5 satisfactory reps | ㅤ |
Balance | 3-5 satisfactory reps | ㅤ | |
ㅤ | Max hold B2W super set with Max hold C2W | 3 sets each, aim for 5s 🎯 | Your foot leaving the wall HAS TO stay 1cm off the wall |
Timber | ㅤ | ㅤ | |
ㅤ | 5 | ㅤ | |
ㅤ | FS to finish | ㅤ | ㅤ |
Timber awareness class
timber elvow
timber
Week 3: harder pushing, macro-correction | ㅤ | ㅤ | ㅤ |
Do the necessary warm-up to be ready for Freestanding | ㅤ | ㅤ | ㅤ |
Kick-up practice | Soft landing at the wall in V shape or feet together shape | 5-8 successful reps | ㅤ |
FS | Freestanding handstands | for fun and time | Neutral cueing. Have fun. If you undershoot twice in a row, remember it’s more about the position of your legs than momentum ⚠️ don’t walk on your hands ;) |
Balance | 4-second push in V and or I | 2-3 good reps | just to remind you things have to be gradual here |
ㅤ | C2W clean take-off | 2-3 good reps | just to remind you things have to be gradual here |
Harder finger pushing | C2W modulating | 3-5 | ㅤ |
ㅤ | or Pushing harder by sticking pelvis out B2W | 3-5 | ㅤ |
ㅤ | or Taking off in V and while off the wall, sticking pelvis out and refusing the fall back to the wall | 3-5 | ㅤ |
FS | Freestanding handstands | for fun and time | ㅤ |
Macro-correction | 5 | ㅤ |
Week 2: flamingo kick-up | ㅤ | ㅤ | ㅤ |
Use the charger this week( front leg bent) | ㅤ | ㅤ | ㅤ |
Kick-up | 8 | aim for soft landing | |
ㅤ | Reshaping to prime lower front leg | 8 | aim for soft landing |
ㅤ | 8 | Keep track of the consistency: how many landings are frozen? | |
FS | OS slowly + bail | 5 | If undershot, don’t go too quickly, reset and shake off |
ㅤ | FS going for balance | 5 - 10 | ㅤ |
Balance | Pushing harder by sticking pelvis out B2W | 5 | the take off should take you 4s |
ㅤ | 3-5 | ㅤ | |
Fs | going for balance | for time and fun | Observe if your pelvis is coming into play to help |
Improver curse: shake off after each FS undershot
piushing harder: piked charger
sock drill
GDBD
Week 1: Foundations → Each session should be 30 - 45 minutes → try to rest every other day. I know it’s tempting to do more but let’s see the first week how your wrists adapt | Drill | Volume | Cue |
Warm-up | ㅤ | 10 - 15 minutes | ㅤ |
Kick-up technique | 8 - 10 | rest 10 - 15 seconds every 2 - 3 reps. This is not a marathon 🙂 | |
Balance | Explore the 4 finger pushing patterns | 3 reps+ per variation | This is for body awareness and to prepare what comes after the ping pong. Please ignore the double push for now. |
Kick-up + balance | Soft kick-up + ping pong (3) | 3 - 5 sets | Like we did in class |
ㅤ | 8 | ㅤ | |
Bailing | 5 - 8 | ㅤ | |
superset with | 5 | ㅤ | |
ㅤ | FS trying to catch balance 🙂 | for fun | ㅤ |
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