Anita V

Coach’s notes flamingo kikup / alignment

Saturday: corridor bail - leading with pelvis to create more space with legs + gauntlet

2	Drill	Volune	Cue
Kickup	if land → take off and balance (use finger games 2.0)	ㅤ	ㅤ
If point of diminishing turn	use a step or an alignment that maximise landing % / a cushion	ㅤ	ㅤ
Alignment	GDBD while keeping shoulder C+ (allow C or C- when opening into GD if it makes things ligther) (→ take off and bail)	ㅤ	as close to wall as possible
ㅤ	C2W moving into 1st stack V shape / chager / both feet on wall	ㅤ	ㅤ
Bailing C2W	ㅤ	ㅤ	ㅤ
the experiment	ㅤ	ㅤ	moving the hand while foot still on wall (tethered bail) when possible

1	Drill	Volune	Cue
Kickup	if land → take off and balance (use finger games 2.0)	ㅤ	ㅤ
If point of diminishing turn	use a step or an alignment that maximise landing % / a cushion	ㅤ	ㅤ
Alignment	GDBD while keeping shoulder C+ (→ take off and bail)	ㅤ	as close to wall as possible
ㅤ	C2W moving into 1st stack V shape / chager / both feet on wall	ㅤ	ㅤ
Bailing C2W	ㅤ	ㅤ	ㅤ
the experiment	ㅤ	ㅤ	ㅤ

4 - closed vs open: finding your 2nd stack	use stepper	Volume	Cue
Kick-up	Lasagna kick-ups Feet together kick-up	ㅤ	ㅤ
Bailing	B2W bailing or 🌶️Corridor bailing or 🌶️🌶️C2W bailing	10 (i would sprinkle a few bailing drills throughout the session)	Pick the progression that can be achieved while OFF the wall
The experiment	do one drill of the experiment per week	ㅤ	report if hard or easy
Body awareness	C2W gauntlet	ㅤ	shoulder driven motion
ㅤ	(FS circuit)	ㅤ	ㅤ

3 - closed vs open: finding your 2nd stack	ㅤ	Volume	Cue
Kick-up	Lasagna kick-ups	ㅤ	ㅤ
Bailing	B2W bailing or 🌶️Corridor bailing or 🌶️🌶️C2W bailing	10 (i would sprinkle a few bailing drills throughout the session)	Pick the progression that can be achieved while OFF the wall
The experiment	do one drill of the experiment per week	ㅤ	report if hard or easy
Body awareness	C2W gauntlet	ㅤ	shoulder driven motion
ㅤ	(FS circuit)	ㅤ	ㅤ

2 - closed vs open: finding your 2nd stack	ㅤ	Volume	Cue
Kick-up	Lasagna kick-ups	ㅤ	ㅤ
Bailing	B2W bailing or 🌶️Corridor bailing or 🌶️🌶️C2W bailing	10 (i would sprinkle a few bailing drills throughout the session)	Pick the progression that can be achieved while OFF the wall
The experiment	do one drill of the experiment per week	ㅤ	report if hard or easy
Body awareness	C2W gauntlet	ㅤ	shoulder driven motion
ㅤ	(FS circuit)	ㅤ	ㅤ

1 - closed vs open: finding your 2nd stack	ㅤ	Volume	Cue
Body awareness	C2W gauntlet	ㅤ	Insist on the tethered versions here
Bailing	B2W bailing or 🌶️Corridor bailing or 🌶️🌶️C2W bailing	10 (i would sprinkle a few bailing drills throughout the session)	Pick the progression that can be achieved while OFF the wall
The experiment	do one drill of the experiment per week	ㅤ	report if hard or easy

2 - getting rid of hollowbacking watch Roots vs branches video	Drill	Volume	Cue
FS “assessment”	ㅤ	ㅤ	add mat if need be
after that, more FS or diagnostic game or Sisyphus	ㅤ	ㅤ	ㅤ
Alignment	Max holds B2W with shoulder blocker	ㅤ	shoulder should always be light on blocker
Elevators	C2W gauntlet	ㅤ	ㅤ
Bailing	corridor, or c2w and FS	8-10	ㅤ

1 - getting rid of hollowbacking watch Roots vs branches video	Drill	Volume	Cue
FS “assessment”	ㅤ	ㅤ	add mat if need be
after that, more FS or diagnostic game or Sisyphus	ㅤ	ㅤ	ㅤ
Alignment	Max holds B2W with shoulder blocker	ㅤ	shoulder should always be light on blocker
Elevators	C2W gauntlet	ㅤ	ㅤ
Bailing	corridor, or c2w and FS	8-10	ㅤ

notion image

4 - catching the 5s again	drill	volume	Cue
ㅤ	remember importance 1st stack	ㅤ	ㅤ
short sessions	minimum required routine	ㅤ	ㅤ
ㅤ	FS w/ mats	for time 10	shoulder stack, lower body second… front leg extension? if you feel that shoulders moving backwards, then prime 1st stack
ㅤ	c2w or b2w bails	ㅤ	c2w: make sure that shoulders stay over centre of hands fingers inwards progression 5: holding longer and longer before bail progression 7: holding the open position less and less
longer sessions	ㅤ	ㅤ	ㅤ
kick-up	softest kick-ups (alt FS and with wall)	6-8	ㅤ
balance	Max holds	5 sets	ㅤ
Alignment	GDBD feet on wall (bigger ROM)	2 x 3	BD in V shape → GD (bring back leg back to vertical) → with butt as OS as possible,bring back leg OS for functional position
timber	elbow flexion - extension b2w timber class part ii	ㅤ	early
fridge	shoulders stacks	ㅤ	ㅤ
ㅤ	c2w foot slides through alignment (skating)	ㅤ	ㅤ

3 - catching the 5s again	drill	volume	Cue
ㅤ	remember importance 1st stack	ㅤ	ㅤ
short sessions	minimum required routine	ㅤ	ㅤ
ㅤ	FS w/ mats c2w or b2w bails	for time 10	shoulder stack, lower body second… front leg extension? if you feel that shoulders moving backwards, then prime 1st stack
ㅤ	ㅤ	ㅤ	ㅤ
longer sessions	ㅤ	ㅤ	ㅤ
kick-up	softest kick-ups (alt FS and with wall)	6-8	ㅤ
balance	Max holds	5 sets	ㅤ
Alignment	GDBD feet on wall (bigger ROM)	2 x 3	BD in V shape → GD (bring back leg back to vertical) → with butt as OS as possible,bring back leg OS for functional position
timber	elbow flexion - extension b2w timber class part ii	ㅤ	early
fridge	shoulders stacks	ㅤ	ㅤ

2 - catching the 5s again	drill	volume	Cue
ㅤ	remember importance 1st stack	ㅤ	ㅤ
short sessions	minimum required routine	ㅤ	ㅤ
ㅤ	FS w/ mats	ㅤ	shoulder stack, lower body second if you feel that shoulders moving backwards, then prime 1st stack
ㅤ	c2w or b2w bails	10	ㅤ
longer sessions	ㅤ	ㅤ	ㅤ
kick-up	softest kick-ups (alt FS and with wall)	6-8	ㅤ
or	extending elbows vs straight elbows kick-ups	5 each	ㅤ
balance	Max holds	5 sets	ㅤ
Alignment	GDBD feet on wall (bigger ROM)	2 x 3	ㅤ
body awareness	elbow part i	ㅤ	ㅤ
fridge	shoulders stacks	ㅤ	ㅤ

1 - catching the 5s again	drill	volume	Cue
short sessions	minimum required routine	ㅤ	ㅤ
ㅤ	FS w/ mats	ㅤ	ㅤ
ㅤ	c2w or b2w bails	10	ㅤ
longer sessions	ㅤ	ㅤ	ㅤ
body awareness	timber class	ㅤ	ㅤ
kick-up	softest kick-ups (alt FS and with wall)	6-8	ㅤ
balance	Max holds	5 sets	ㅤ
Alignment	GDBD feet on wall (bigger ROM)	2 x 3	ㅤ

3 - commitment short session: FS + balance or FS + alignment	Drill	volume	cue	📷
FS charger	ㅤ	ㅤ	spend as much time FS as needed	3
Kick-up technique	soft kick-up + push on fingers before landing	for time	how low can this right leg be	2
Balalnce if successful	finger pushing priming routine	3 reps	ㅤ	ㅤ
ㅤ	Double push	5 sets	ㅤ	3
FS charger	ㅤ	ㅤ	bail on the leg that feels natural	3
Alignment	GDBD in charger + bail	1 round trips x 4	! hollowbacking 👁️‍🗨️ back foot weight on wall	1
(Macro-correction)	eversion part I	ㅤ	ㅤ	ㅤ
Balancing distance If shy in commitment	kickup + freeze (→ bail)	ㅤ	wall is lava add 1cm hands on wall if need be, repeat if you land, keep the foot on wall bail leading with hand	3
ㅤ	Go through the Sisyphus video once	ㅤ	ㅤ	ㅤ
ㅤ	c2w side leans	1-2 roundtrips x 3	ㅤ	ㅤ
Fridge	c2w ladder in charger b2w take off, pong and bail	ㅤ	ㅤ	ㅤ

2 - commitment short session: FS + balance or FS + alignment	Drill	volume	cue	📷
FS charger	ㅤ	ㅤ	spend as much time FS as needed	3
Kick-up technique	soft kick-up + push on fingers before landing	for time	how low can this right leg be	2
Balalnce if successful	finger pushing priming routine	3 reps	ㅤ	ㅤ
ㅤ	Double push	5 sets	ㅤ	3
FS charger	ㅤ	ㅤ	bail on the leg that feels natural	3
Alignment	GDBD in charger + bail	1 round trips x 4	! hollowbacking 👁️‍🗨️ back foot weight on wall	1
(Macro-correction)	eversion part I	ㅤ	ㅤ	ㅤ
Balancing distance If shy in commitment	kickup + freeze (→ bail)	ㅤ	wall is lava add 1cm hands on wall if need be, repeat if you land, keep the foot on wall bail leading with hand	3
Fridge	c2w ladder in charger b2w take off, pong and bail	ㅤ	ㅤ	ㅤ

1 - commitment short session: FS + balance or FS + alignment	Drill	volume	cue	📷
FS charger	ㅤ	ㅤ	spend as much time FS as needed	3
Kick-up technique	soft kick-up + push on fingers before landing	for time	ㅤ	2
Balalnce if successful	finger pushing circuit warmup with 4 second push	3 reps	ㅤ	ㅤ
and / or	Tethered ping pongs	3-5 x2	light on wall at all times	1
ㅤ	Double push	5 sets	ㅤ	3
FS charger	ㅤ	ㅤ	ㅤ	3
Alignment	GDBD in charger + bail	1-2 round trips x 4	! hollowbacking 👁️‍🗨️ back foot weight on wall	1
Macro-correction	eversion part I	ㅤ	ㅤ	ㅤ
Balancing distance If shy in commitment	kickup + freeze (→ bail)	ㅤ	wall is lava add 1cm hands on wall if need be, repeat	3
Fridge	c2w ladder in charger	ㅤ	ㅤ	ㅤ

4 🎯 momentum kick-up	Volume	Cue	🎥	Drill
Long session	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	flamingo kick-up
Kick-ups	3 - 5	Clear reshaping phase try supersetting with C2W charger holds	2 of each	ㅤ
Balance	finger pushing circuit max hold x 2 per distance	Assess: ease of take off, duration, ease of balance	2 of each	B2w Kick-up + reshape while heavy on wall + balance
Alignment	10s x 3	ㅤ	1	C2W charger hold
ㅤ	1-2 round trips x 3-4	ㅤ	2	C2W GDBD charger
ㅤ	ㅤ	bent landing leg to bring foot closer to hands	3 - 5	FS swap and sideways landing
Commitment	ㅤ	right (back leg) side	ㅤ	C2W bails
Shorter session	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	5 - 10	ㅤ	ㅤ	B2W kick-up at one distance
ㅤ	5	ㅤ	ㅤ	B2W pinnnng pong / max holds
ㅤ	ㅤ	no need to take off just yet, do the first reps	ㅤ	C2W charger ON wall pingpong
ㅤ	for time	ㅤ	ㅤ	FS swap and sideways landing
ㅤ	ㅤ	ㅤ	ㅤ	c2w side leans
fridge	ㅤ	ㅤ	ㅤ	timber

3	Drill	Volume	Cue	🎥
Longer session 🎯vaildator landing foot closer to hands FS bailing progression with 1 leg out	ㅤ	ㅤ	ㅤ	ㅤ
Kick-ups	B2W at distances 2 & 3	3 - 5 per distance	Clear reshaping phase try supersetting with C2W charger holds	2 of each
Balance	B2w Kick-up + reshape while heavy on wall + balance	finger pushing circuit max hold x 2 per distance	Assess: ease of take off, duration, ease of balance	2 of each
Alignment	C2W charger hold	10s x 3	ㅤ	1
ㅤ	C2W GDBD charger	1-2 round trips x 3-4	ㅤ	2
ㅤ	FS swap and sideways landing	ㅤ	bent landing leg to bring foot closer to hands	3 - 5
Commitment	C2W bails	both sides	ㅤ	ㅤ
Shorter session	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W kick-up at one distance	5 - 10	ㅤ	ㅤ
ㅤ	B2W pinnnng pong / max holds	5	ㅤ	ㅤ
ㅤ	C2W charger hold	10s x 2-3	ㅤ	ㅤ
ㅤ	FS swap and sideways landing	for time	ㅤ	ㅤ
ㅤ	c2w side leans	ㅤ	ㅤ	ㅤ

2	Drill	Volume	Cue	🎥
Longer session 🎯 left leg in position early	ㅤ	ㅤ	ㅤ	ㅤ
Kick-ups	B2W at distances 2 & 3	3 - 5 per distance	Clear reshaping phase try supersetting with C2W charger holds	2 of each
Balance	B2w Kick-up + reshape while heavy on wall + balance	finger pushing circuit max hold x 2 per distance	Assess: ease of take off, duration, ease of balance	2 of each
Alignment	C2W charger hold	10s x 3	ㅤ	1
ㅤ	C2W GDBD charger	1-2 round trips x 3-4	ㅤ	2
ㅤ	FS swap and sideways landing	ㅤ	bent landing leg to bring foot closer to hands	3 - 5
Commitment	C2W bails	both sides	ㅤ	ㅤ
Shorter session	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W kick-up at one distance	5 - 10	ㅤ	ㅤ
ㅤ	B2W pinnnng pong / max holds	5	ㅤ	ㅤ
ㅤ	C2W charger hold	10s x 2-3	ㅤ	ㅤ
ㅤ	FS swap and sideways landing	for time	ㅤ	ㅤ
ㅤ	c2w side leans	ㅤ	ㅤ	ㅤ

past programs

19/10 - 1	Drill	Volume	Cue	🎥
Longer session	ㅤ	ㅤ	ㅤ	ㅤ
Kick-ups	B2W at different distances (3 distances)	3 - 5 per distance	Assess: consistency → softness → decelerration	2 of each
Balance	B2w Kick-up + reshape while heavy on wall + balance	max hold x 2 per distance	Assess: ease of take off, duration, ease of balance	2 of each
Alignment	C2W charger hold	10s x 3	ㅤ	1
ㅤ	C2W GDBD charger	1-2 round trips x 3-4	ㅤ	2
ㅤ	FS swap and sideways landing	ㅤ	bent landing leg to bring foot closer to hands	3 - 5
Shorter session	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W kick-up at one distance	5 - 10	ㅤ	ㅤ
ㅤ	B2W ping pong / max holds	5	ㅤ	ㅤ
ㅤ	C2W charger hold	10s x 2-3	ㅤ	ㅤ
ㅤ	FS swap and sideways landing	for time	ㅤ	ㅤ
Decoding the charger Charger description Bailing regressions	ㅤ	ㅤ	ㅤ	ㅤ