Handstand Academy - Start Here

Note from 9 August 2025

4 June 2025	Stabilisation protocol Kick-up, alignment and balance are ✅	ㅤ	ㅤ
Finger pushing patterns	C2W takeoff + stabilisation. Try: 1) The usual take off + hard push 2) 1 (light) - 2 (light) -3 (light-hard) push 3) gradual push	3 each	not trying to balance but to find alignment and OS and bail
ㅤ	🌶️ Add a push on the wall leg to mimic the kick-up momentum	ㅤ	ㅤ
ㅤ	Apply FS	ㅤ	ㅤ
Timber	B2W Heel / everted max hold	3-5	ㅤ
ㅤ	B2W mini elevator	5	ㅤ
FS	undershooting and recovering or FS to the best of your abilities	ㅤ	ㅤ

1 - Leg behavior + micro-correction precision	keep investigating difference between alignment and balancing distance	ㅤ	ㅤ
FS	soft OS tapas → US leg vertical → wide V (→ Feet together )	ㅤ	not trying to balnce but to find alignment and OS and bail
Kick-up	soft frozen in all 3 shapes	ㅤ	ㅤ
Balance	Take off + balance tapas B2W or C2W → US leg vertical (→ wide V ) → Feet together	ㅤ	When C2W, zoom on stillness of US leg
FS	holds	ㅤ	ㅤ
chaos	Wide V → US vertical US vertical → banana	ㅤ	ㅤ

4 - shoulder control and apex kickups	Drill	Volume	Cue
priming	C2W	ㅤ	ㅤ
Alignment	c2w super open v take off	4-5	ㅤ
Kick-up	superset apex kickup b2w and fs “think pelvis leading “	ㅤ	ㅤ
Control	Falling tower US leg driven	ㅤ	ㅤ
or	b2w elevator	4-8	single → round trip
or	Falling tower pelvis driven	ㅤ	ㅤ
Breaking zone	US leg moving breaking zone	ㅤ	ㅤ
ㅤ	Us leg moving towards breaking zone	ㅤ	👀 how long microcorrection while in falling towers before macro-correction
Trouble shooting	ㅤ	ㅤ	ㅤ
ㅤ	if shoulder stack is moving → kick up and balance with shoulder blocker	ㅤ	ㅤ
ㅤ	fingers overpush and make the 1st stack move → 1 session on finger games	ㅤ	ㅤ
ㅤ	Leg moving → max hold hovering in V	ㅤ	ㅤ
fridge	timber	ㅤ	ㅤ

3 - shoulder control and apex kickups	Drill	Volume	Cue
ㅤ	ㅤ	ㅤ	ㅤ
Alignment	c2w super open v take off	4-5	ㅤ
Kick-up	superset apex kickup b2w and fs “think pelvis leading “	ㅤ	ㅤ
Control	Falling tower US leg driven	ㅤ	ㅤ
or	b2w elevator	4-8	single → round trip
or	Falling tower pelvis driven	ㅤ	ㅤ
Breaking zone	US leg moving breaking zone	ㅤ	ㅤ
ㅤ	Us leg moving towards breaking zone	ㅤ	👀 how long microcorrection while in falling towers before macro-correction
Trouble shooting	ㅤ	ㅤ	ㅤ
ㅤ	if shoulder stack is moving → kick up and balance with shoulder blocker	ㅤ	ㅤ
ㅤ	fingers overpush and make the 1st stack move → 1 session on finger games	ㅤ	ㅤ
ㅤ	Leg moving → max hold hovering in V	ㅤ	ㅤ

3 - shoulder control and apex kickups	Drill	Volume	Cue
Alignment	c2w super open v take off	4-5	ㅤ
Kick-up	superset apex kickup b2w and fs “think pelvis leading “	ㅤ	ㅤ
Control	Falling tower US leg driven	ㅤ	ㅤ
or	b2w elevator	4-8	single → round trip
or	Falling tower pelvis driven	ㅤ	ㅤ
Breaking zone	US leg moving breaking zone	ㅤ	ㅤ
ㅤ	Us leg moving towards breaking zone	ㅤ	👀 how long microcorrection while in falling towers before macro-correction

2 - shoulder control and apex kickups	Drill	Volume	Cue
Alignment	c2w super open v take off	4-5	ㅤ
Kick-up	superset apex kickup b2w and fs “think pelvis leading “	ㅤ	ㅤ
Control	Falling tower US leg driven	ㅤ	ㅤ
or	b2w elevator	4-8	single → round trip
or	Falling tower pelvis driven	ㅤ	ㅤ
Breaking zone	US leg moving breaking zone	ㅤ	ㅤ

2 - shoulder control and apex kickups	Drill	Volume	Cue
Alignment	c2w super open v take off	4-5	ㅤ
Kick-up	superset apex kickup b2w and fs “think pelvis leading “	ㅤ	ㅤ
Control	Falling tower US leg driven	ㅤ	ㅤ
or	b2w elevator	4-8	single → round trip
or	Falling tower pelvis driven	ㅤ	ㅤ
Breaking zone	US leg moving breaking zone	ㅤ	ㅤ

1 - shoulder control and apex kickups	Drill	Volume	Cue
Alignment	c2w super open v take off	4-5	ㅤ
Kick-up	superset apex kickup b2w and fs “think pelvis leading “	ㅤ	ㅤ
ㅤ	b2w elevator	8	single → round trip
Control	Falling tower US leg driven	ㅤ	ㅤ
or	Falling tower pelvis driven	ㅤ	ㅤ
Breaking zone	US leg moving breaking zone	ㅤ	ㅤ

2 - keep your sessions	ㅤ	ㅤ	ㅤ
ㅤ	pincha for max holds or shoulders opebibg	ㅤ	ㅤ
ㅤ	fs balance in k	ㅤ	remember to bring front leg OS
if catching 2 s consistently = balance day	micro correction : finger balance in K/C/W falling towers	8-10 x 3	careful : more fingers = fatigued wrists when hold is >8s, you can bring legs together
ㅤ	max hold B2W in/towards W	ㅤ	ㅤ
ㅤ	K → C → W or K→ C → K B2w (or C2W for more cpisce)	ㅤ	ㅤ
if not, alignment and kick-up day	K→ C → K B2w (or C2W for more cpisce)	ㅤ	ㅤ
I flat back protocol	a) lying down on your back priming drill (flat back + PPT)	ㅤ	ㅤ
ㅤ	b) C2W PPT / APT	ㅤ	ㅤ
ㅤ	c) back to wall standing on your feet hands overhead PPT + flat back	ㅤ	ㅤ
ㅤ	d) C2W flat back + PPT	ㅤ	allow reps ON
Kick-up technique	no finger kickup	ㅤ	ㅤ
fridge	elevators	remember heel push when timbering	ㅤ
ㅤ	os bail working on bail quality	ㅤ	ㅤ
ㅤ	C2W/ b2W bail quality (hand placement abd soft leg landing)	ㅤ	ㅤ

maintenance + designing bulletproof wrist routine	7 - 10 days of inflamation management (deload but promote bloodflow), then c2w vs b2w ?	ㅤ	ㅤ
notes: your successful kick-up seems to be a form of planche apex kick-ups> planche or K the first second, then open and restack	GDBD (opening and stacking)	ㅤ	ㅤ
conditioning	all 4 wrist flexion loads	ㅤ	ㅤ
ㅤ	wrist conditioning	ㅤ	ㅤ
ㅤ	/planched hold practice	ㅤ	ㅤ

1 charger ⚠️ no abrupt bailing balancing distance or FS stabilisation vs balancing phase	Drill	Volume	Cue
Kick-up	Soft kick-up no freeze no finger	5 -8	ㅤ
ㅤ	Frozen kick-ups	5	ㅤ
ㅤ	3-4→5 frozen kickcups	ㅤ	chaos in momentum, alignent and whle balancing with leg movemnet
Balance	Max hold C2W, aaaa	3	no cupping, hand flat
ㅤ	Max holds B2W	3-5	everything goes
ㅤ	Kick-up + hold (wall is lava)	5	ㅤ
Fundiotining	C2W shrugs , 1 foot on wall	3 round trips x 3	slow
ㅤ	C2W GDBD, 1 foot on wall	1 very slow BD → GD x 5	10s long!
ㅤ	B2W bent elbow max holds	3	watch if it triggers tendon
ㅤ	feet on couch bailing steps	ㅤ	ㅤ

balancing distance + chaos

puppy press on elevated blocks

proactive bail → reactive bail (C2W then balancing distance)

kick-up lasagna (balancing distance firsT)

4 superset b2w and FS b2w → 1 inch away	Drill	Volume	Cue	ㅤ
ㅤ	your priming routine incl mini elevators (volume), mini elevators (sticking and fighting), scissors	ㅤ	ㅤ	ㅤ
Kick-up	soft kick-ups frozen kick-ups V / banana (Gymnastic kick-up)	ㅤ	frozen → floating	ㅤ
Balance 🥦	B2W hold in default shape C2W max hold V	4-5s ease x 4 4 max hold x 3	ㅤ	ㅤ
Timber recovery	B2W elevators tethered and take off variations	4 times each	open is all the way up to pike	1 of each progression
ㅤ	B2W elevators closed → open transitional progressions	5	ㅤ	ㅤ
or	C2W elevators	ㅤ	C2W gauntlet	ㅤ
Commitment	C2W Falling towers	5	/ mapping out	ㅤ
Shape shifting	b2w scissors (wide → narrow V)	ㅤ	keep same shoulder angle	ㅤ
Pike dessert	C2W straddle OFF	5s+ x 3 - 5	ㅤ	ㅤ
ㅤ	B2W narrow pike (feet on wall) → take off → deep pike (butt on wall)	ㅤ	ㅤ	ㅤ
Fridge	ABAB → AAAA	ㅤ	ㅤ	ㅤ
FS	fs OS and ping fs OS and bail when wrist are ok	banana V	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

3 🎯 floating kick-ups b2w 🎯 longer holds (micro and macro) 🎯 misfires in b2w holds → banana	Drill	Volume	Cue	ㅤ
Kick-up	soft kick-ups frozen kick-ups V / banana (Gymnastic kick-up)	ㅤ	frozen → floating	ㅤ
Balance 🥦	B2W hold in default shape C2W max hold V	4-5s ease x 4 4 max hold x 3	ㅤ	ㅤ
Timber recovery	B2W elevators tethered and take off variations	4 times each	open is all the way up to pike	1 of each progression
ㅤ	B2W elevators closed → open transitional progressions	5	ㅤ	ㅤ
or	C2W elevators	ㅤ	C2W gauntlet	ㅤ
Commitment	C2W Falling towers	5	/ mapping out	ㅤ
Shape shifting	b2w scissors (wide → narrow V)	ㅤ	keep same shoulder angle	ㅤ
Pike dessert	C2W straddle OFF	5s+ x 3 - 5	ㅤ	ㅤ
ㅤ	B2W narrow pike (feet on wall) → take off → deep pike (butt on wall)	ㅤ	ㅤ	ㅤ
Fridge	ㅤ	ㅤ	ㅤ	ㅤ
FS	fs OS and ping fs OS and bail when wrist are ok	banana V	ㅤ	ㅤ

2 🎯 floating kick-ups b2w 🎯 longer holds (micro and macro) 🎯 misfires in b2w holds	Drill	Volume	Cue	ㅤ
Kick-up	soft kick-ups frozen kick-ups (Gymnastic kick-up)	ㅤ	frozen → floating	ㅤ
Balance 🥦	B2W hold in default shape C2W max hold V	4-5s ease x 4 4 max hold x 3	ㅤ	ㅤ
Timber recovery	B2W elevators tethered and take off variations	4 times each	see B2W Gauntlet	1 of each progression
ㅤ	B2W elevators closed → open transitional progressions	5	ㅤ	ㅤ
or	C2W elevators	ㅤ	C2W gauntlet	ㅤ
Commitment	C2W Falling towers	5	/ mapping out	ㅤ
Shape shifting	b2w scissors (wide → narrow V)	ㅤ	keep same shoulder angle	ㅤ
Pike dessert	C2W straddle OFF	5s+ x 3 - 5	ㅤ	ㅤ
Fridge	ㅤ	ㅤ	ㅤ	ㅤ
FS	fs OS and ping fs OS and bail when wrist are ok	ㅤ	ㅤ	ㅤ

1	Drill	Volume	Cue	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up	soft kick-ups frozen kick-ups (Gymnastic kick-up)	ㅤ	ㅤ	ㅤ
Balance 🥦	B2W hold in default shape C2W max hold V	4-5s ease x 4 4 max hold x 3	ㅤ	ㅤ
Timber recovery	B2W elevators tethered and take off variations	4 times each	see B2W Gauntlet	1 of each progression
ㅤ	B2W elevators closed → open transitional progressions	5	ㅤ	ㅤ
or	C2W elevators	ㅤ	C2W gauntlet	ㅤ
Commitment	C2W Falling towers	5	ㅤ	ㅤ
Shape shifting	b2w scissors (wide → narrow V)	ㅤ	keep same shoulder angle	ㅤ
Pike dessert	C2W straddle OFF	5s+ x 3 - 5	ㅤ	ㅤ
FS	fs OS and ping fs OS and bail when wrist are ok	ㅤ	ㅤ	ㅤ
Fridge	c2w ladder	ㅤ	ㅤ	ㅤ

more c2w off mania

2	Drill	Volume	cue
ㅤ	flattening drills	ㅤ	ㅤ
Pincha	C2W Open → closed	ㅤ	ㅤ
ㅤ	B2W Closed to open elevators	ㅤ	ㅤ
2x per session	B2w open holds	ㅤ	ㅤ
ㅤ	C2W closed holds	ㅤ	ㅤ
ㅤ	C2W open straddle	ㅤ	ㅤ
ㅤ	C2W straddle GDBD - take off while opening	ㅤ	ㅤ
ㅤ	B2W straddle (or frog to straddle)	ㅤ	ㅤ
HS	ㅤ	ㅤ	use pincha as shoulder opener
ㅤ	C2W W/W+ max hold open	max x 4	ㅤ
ㅤ	B2W W/C kick-ups + max hold at shaping distance	ㅤ	ㅤ
ㅤ	B2W max hold at balancing “old” distance	ㅤ	ㅤ
ㅤ	B2W balancing distance exploration of bending knee	ㅤ	ㅤ
FS	dial down momentum - lazy kickup - exploration of the flexion back knee	ㅤ	ㅤ
Fridge	Planche for recovery	ㅤ	ㅤ

1	Drill	Volume	cue
ㅤ	flattening drills	ㅤ	ㅤ
Pincha	C2W Open → closed	ㅤ	ㅤ
2x per session	B2w open holds	ㅤ	ㅤ
ㅤ	C2W closed holds	ㅤ	ㅤ
ㅤ	C2W open straddle	ㅤ	ㅤ
ㅤ	B2W straddle (or frog to straddle)	ㅤ	ㅤ
HS	ㅤ	ㅤ	use pincha as shoulder opener
ㅤ	C2W W/W+ max hold open	max x 4	ㅤ
ㅤ	B2W W/C kick-ups + max hold at shaping distance	ㅤ	ㅤ
ㅤ	B2W max hold at balancing “old” distance	ㅤ	ㅤ
Fridge	Planche for recovery	ㅤ	ㅤ

Position 2 double pushes FS -3	Drill	Volume	cue
ㅤ	ㅤ	ㅤ	for holds, we want to be dictating the end. If the end happens to us (earlier than expected) try to save it
ㅤ	adapted version gauntlet closed to closed ish	ㅤ	✅
Finger pushing	b2W finger pushing in different positions: V, I , banana, and piked	5 ping pongs / max holds each	I and piked should feel harder to take from and might be harder to timber from
ㅤ	gentle driver max hold	5	See position a - b : the gentle driver
FS	continuous overshot kickup to bail 2 phase kick-up? Wide V for stabilisation and slow movement of US leg towards vertical	3-5	ㅤ
ㅤ	freeze	ㅤ	whenever freezing is hard, alternate continuuous overshot FS, balancing distance or shaping distance B2W freeze and FS freeze
ㅤ	push, push relax, push relax push game FS	ㅤ	ㅤ
ㅤ	optional	ㅤ	ㅤ
Breaking zone	Hip hinges	ㅤ	distances 3 for hinge distance 7 for max hold
Dessert	b2w wall kick-up pike	ㅤ	ㅤ
ㅤ	c2w straddle with PPT	ㅤ	add the ppt (not shown in video)
Fridge	timber seems to come naturally with planche	ㅤ	ㅤ

Position 2 double pushes FS - 2	Drill	Volume	cue
ㅤ	adapted version gauntlet closed to closed ish	ㅤ	look at leg position look at influence lowerback
Finger pushing	b2W finger pushing in different positions: V, I , banana, and piked	5 ping pongs / max holds each	I and piked should feel harder to take from and might be harder to timber from
ㅤ	gentle driver max hold	5	See position a - b : the gentle driver
FS	continuous overshot kickup to bail	3-5	ㅤ
ㅤ	freeze	ㅤ	whenever freezing is hard, alternate continuuous overshot FS, balancing distance or shaping distance B2W freeze and FS freeze
ㅤ	push, push relax, push relax push game FS	ㅤ	ㅤ
ㅤ	optional	ㅤ	ㅤ
Breaking zone	Hip hinges	ㅤ	ㅤ
Dessert	b2w wall kick-up pike	ㅤ	ㅤ
ㅤ	c2w straddle with PPT	ㅤ	add the ppt (not shown in video)

Position 2 double pushes FS	Drill	Volume	cue
Note on goals:	We’re moving from position 3 to position 2. PPT seems to help you to that.	ㅤ	ㅤ
ㅤ	pending belt assessment video	ㅤ	let’s make sure no stone is unturned in your foundations
Finger pushing	b2W finger pushing in different positions: V, I and piked	5 ping pongs / max holds each	I and piked should feel harder to take from and might be harder to timber from
ㅤ	gentle driver max hold	5	See position a - b : the gentle driver
FS	continuous overshot kickup to bail	3-5	ㅤ
ㅤ	freeze	ㅤ	whenever freezing is hard, alternate continuuous overshot FS, balancing distance or shaping distance B2W freeze and FS freeze
ㅤ	push, push relax, push relax push game FS	ㅤ	ㅤ
ㅤ	optional	ㅤ	ㅤ
Breaking zone	Hip hinges	ㅤ	ㅤ
Dessert	b2w wall kick-up pike	ㅤ	ㅤ
ㅤ	c2w straddle with PPT	ㅤ	add the ppt (not shown in video)

ㅤ	Drill	Volume	Cue
🎯 Open “PPT” C2W hold	ㅤ	ㅤ	ㅤ
Warm-up	Sisyphus	ㅤ	ㅤ
Balance	C2W C → K slow continuum ON Wall	1-2	ㅤ
ㅤ	C2W K (C+) max hold	3	fingers
ㅤ	C2W C max hold	3+	ㅤ
ㅤ	B2W staggered Banana hold	5+	Goal is 5s
Freestanding	FS circuit	for time	ㅤ
Fridge	Gauntet	ㅤ	ㅤ

shoulder stack and sisyphus 3	Drill	Volume	Cue	🎥
smaller wrist friendly sessions avoid K when spicy wrist / convert it to C+	ㅤ	ㅤ	splitting into smaller workouts for wrists	ㅤ
Session 1	ㅤ	ㅤ	ㅤ	ㅤ
Tension	Kebab holds ON wall C2W (B2W) V shape, 3 different distances	30s x 3	add shallow breathing	1
Body Awareness	B2W knuckle down silent hold with C + open + symmetrical ON wall	2 of each	ㅤ	1
Kick-up practice	Soft - Frozen kick-ups B2W at K ditto at C	8 - 10	use shoulder blocker sometimes	2
Alignment	C → K → C B2W or C2W ON Wall	2	ㅤ	ㅤ
Balance	max hold C max hold K	2 each	use shoulder blocker sometimes	ㅤ
Commitment	C2W take off - falling tower	4 - 5	spotter can be added	1
Session 2	ㅤ	ㅤ	ㅤ	ㅤ
Tension	staggered hollow holds - dialled different V width	20-30s x 5	add shallow breathing	ㅤ
Body Awareness	B2W knuckle down silent hold with C + open + symmetrical ON wall	2 of each	ㅤ	1
Kick-up practice	Soft - Frozen kick-ups B2W at K ditto at C	8 - 10	ㅤ	2
Alignment	C2W GDBD at C into take off and hold	3	ㅤ	ㅤ
ㅤ	C2W GDBD at K into take off and hold	3	ㅤ	ㅤ
Finger control	B2W C take off → K	5	ㅤ	ㅤ
Commitment	C2W clean take-off +max hold + bail	4 - 5	can be replaced with FS partner drill	1
Session 3	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Gauntlet	ㅤ	ㅤ	ㅤ
Fridge	C2W GDBD both legs on wall with PPT	ㅤ	ㅤ	ㅤ
falling spotted circuit	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Balancing distance kick-up	for quality	aim at feeling that first stack	2
ㅤ	c2w mini scissor US from 11 to 12	ㅤ	ㅤ	ㅤ

26.7 shoulder stack transitions 2 → proper wrist recovery + 1 session of crawling + if good, Sisyphus’ mountain	Drill	Volume	Cue	🎥
smaller wrist friendly sessions avoid K when spicy wrist / convert it to C+	ㅤ	ㅤ	splitting into smaller workouts for wrists	ㅤ
Session 1	ㅤ	ㅤ	ㅤ	ㅤ
Tension	Kebab holds ON wall C2W (B2W) V shape, 3 different distances	30s x 3	add shallow breathing	1
Body Awareness	B2W knuckle down silent hold with C + open + symmetrical ON wall B2W knuckle down silent hold K + closed + US vertical ON WALL	2 of each	ㅤ	1
Kick-up practice	Soft - Frozen kick-ups B2W at K ditto at C	8 - 10	use shoulder blocker sometimes	2
Alignment	C → K → C B2W or C2W ON Wall	2	ㅤ	ㅤ
Balance	max hold C max hold K	2 each	use shoulder blocker sometimes	ㅤ
Commitment	C2W take off - falling tower	4 - 5	spotter can be added	1
Session 2	ㅤ	ㅤ	ㅤ	ㅤ
Tension	staggered hollow holds - dialled different V width	20-30s x 5	add shallow breathing	ㅤ
Body Awareness	B2W knuckle down silent hold with C + open + symmetrical ON wall	2 of each	ㅤ	1
Kick-up practice	Soft - Frozen kick-ups B2W at K ditto at C	8 - 10	ㅤ	2
Alignment	C2W GDBD at C into take off and hold	3	ㅤ	ㅤ
ㅤ	C2W GDBD at K into take off and hold	3	ㅤ	ㅤ
Finger control	B2W C take off → K	5	ㅤ	ㅤ
Commitment	C2W clean take-off +max hold + bail	4 - 5	can be replaced with FS partner drill	1
Session 3	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Gauntlet	ㅤ	ㅤ	ㅤ
Fridge	C2W GDBD both legs on wall with PPT	ㅤ	ㅤ	ㅤ
falling spotted circuit	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Balancing distance kick-up	for quality	aim at feeling that first stack	2
ㅤ	c2w mini scissor US from 11 to 12	ㅤ	ㅤ	ㅤ

17.7 shoulder stack transitions 1	Drill	Volume	Cue	🎥
smaller wrist friendly sessions avoid K when spicy wrist / convert it to C+	ㅤ	ㅤ	splitting into smaller workouts for wrists	ㅤ
Session 1	ㅤ	ㅤ	ㅤ	ㅤ
Tension	Kebab holds ON wall C2W (B2W) V shape, 3 different distances	30s x 3	add shallow breathing	1
Body Awareness	B2W knuckle down silent hold with C + open + symmetrical ON wall B2W knuckle down silent hold K + closed + US vertical ON WALL	2 of each	ㅤ	1
Kick-up practice	Soft - Frozen kick-ups B2W at K ditto at C	8 - 10	use shoulder blocker sometimes	2
Alignment	C → K → C B2W or C2W ON Wall	2	ㅤ	ㅤ
Balance	max hold C max hold K	2 each	use shoulder blocker sometimes	ㅤ
Commitment	C2W take off - falling tower	4 - 5	spotter can be added	1
Session 2	ㅤ	ㅤ	ㅤ	ㅤ
Tension	staggered hollow holds - dialled different V width	20-30s x 5	add shallow breathing	ㅤ
Body Awareness	B2W knuckle down silent hold with C + open + symmetrical ON wall	2 of each	ㅤ	1
Kick-up practice	Soft - Frozen kick-ups B2W at K ditto at C	8 - 10	ㅤ	2
Alignment	C2W GDBD at C into take off and hold	3	ㅤ	ㅤ
ㅤ	C2W GDBD at K into take off and hold	3	ㅤ	ㅤ
Finger control	B2W C take off → K	5	ㅤ	ㅤ
Commitment	C2W clean take-off +max hold + bail	4 - 5	can be replaced with FS partner drill	1
Session 3	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Gauntlet	ㅤ	ㅤ	ㅤ
Fridge	C2W GDBD both legs on wall with PPT	ㅤ	ㅤ	ㅤ
falling spotted circuit	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Balancing distance kick-up	for quality	aim at feeling that first stack	2
ㅤ	c2w mini scissor US from 11 to 12	ㅤ	ㅤ	ㅤ

5.7	Drill	Volume	Cue	🎥
Cycle: 1st stack > planche - 4	2 positions: K + closed shoulders + US leg at midday C + more open shoulders + symetrical legs	ㅤ	splitting into smaller workouts for wrists	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Tension	Kebab holds ON wall C2W (B2W)	30s x 3	add reading out loud	1
or	staggered hollow holds - dialled	20-30s x 5	ㅤ	ㅤ
Body Awareness	B2W knuckle down silent hold with C + open + symmetrical and K + closed + US vertical	2 of each	ㅤ	1
ㅤ	B2W closed shoulders + C → B2W closed shoulders + K	1 single trip x 2-3	feel the foot becoming light (readjust legS)	1
ㅤ	B2W closed shoulders + K	1 round trip x 2-3	feel how shoulders are holding the balance in the planche vs fingers in the closed shoulders	1
or	C2W GDBD at K and C	3	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up practice	Soft - Frozen kick-ups B2W at K ditto at C	8 - 10	ㅤ	2
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Finger control	4 finger pushing patterns / or max holds at C and K	3 sets of each	apply 1st stack awareness. Keep working on weight distribution awareness	ㅤ
Commitment	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W clean take-off +max hold + bail	4 - 5	ㅤ	1
FS		ㅤ	ㅤ	as needed
ㅤ	FS diagnosis	ㅤ	ㅤ	ditto
corridor	c2w → b2w fight (falling tower)	ㅤ	ㅤ	ㅤ
Spotter	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS: fixing the planche → playful kick-up at K / C x 10	3	ㅤ	1
ㅤ	B2W: fixing the planche	5	spotter behind us	2
Fridge	C2W GDBD both legs on wall with PPT	ㅤ	ㅤ	ㅤ
next cycle : transitions from stacks to stacks breath falling spotted circuit	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Balancing distance kick-up	for quality	aim at feeling that first stack	2
ㅤ	c2w mini scissor US from 11 to 12	ㅤ	ㅤ	ㅤ

21.6	Drill	Volume	Cue	🎥
Cycle: 1st stack > planche - 3	2 positions: K + closed shoulders + US leg at midday C + more open shoulders + symetrical legs	ㅤ	splitting into smaller workouts for wrists	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Tension	Kebab holds ON wall C2W (B2W)	30s x 3	ㅤ	1
or	staggered hollow holds - dialled	20-30s x 5	ㅤ	ㅤ
Body Awareness	B2W knuckle down silent hold with C + open + symmetrical and K + closed + US vertical	2 of each	ㅤ	1
ㅤ	B2W closed shoulders + C → B2W closed shoulders + K	1 single trip x 2-3	feel the foot becoming light (readjust legS)	1
ㅤ	B2W closed shoulders + K can we? B2W closed shoulders + C	1 round trip x 2-3	feel how shoulders are holding the balance in the planche vs fingers in the closed shoulders	1
or	C2W GDBD at K and C	3	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up practice	Soft - Frozen kick-ups B2W at K ditto at C	8 - 10	ㅤ	2
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Finger control	4 finger pushing patterns / or max holds at C and K	3 sets of each	apply 1st stack awareness. Keep working on weight distribution awareness	ㅤ
Commitment	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W clean take-off +max hold + bail	4 - 5	ㅤ	1
FS		ㅤ	ㅤ	as needed
ㅤ	FS diagnosis	ㅤ	ㅤ	ditto
corridor	c2w → b2w fight (falling tower)	ㅤ	ㅤ	ㅤ
Spotter	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS: fixing the planche → playful kick-up at K / C x 10	3	ㅤ	1
ㅤ	B2W: fixing the planche	5	spotter behind us	2
Fridge	C2W GDBD both legs on wall with PPT	ㅤ	ㅤ	ㅤ
ㅤ	Balancing distance kick-up	for quality	aim at feeling that first stack	2
ㅤ	c2w mini scissor US from 11 to 12	ㅤ	ㅤ	ㅤ

12.6	Drill	Volume	Cue	🎥
Cycle: 1st stack > planche - 2	ㅤ	ㅤ	splitting into smaller workouts for wrists	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Body Awareness	B2W knuckle down silent hold with C and K	15s x 4	ㅤ	1
ㅤ	B2W closed shoulders and hold → planche and hold	1 round trip x 2	feel the foot becoming light	1
ㅤ	B2W closed shoulders → take off → come back to wall → planche → take off → back to wall	1 round trip x 2	feel how shoulders are holding the balance in the planche vs fingers in the closed shoulders	1
Tension	Kebab holds ON wall C2W (B2W)	30s x 3	ㅤ	1
or	staggered hollow holds - dialled	20-30s x 5	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up practice	Soft - Frozen kick-ups B2W at K	8 - 10	ㅤ	2
ㅤ	Balancing distance kick-up	for quality	aim at feeling that first stack	2
Finger control	4 finger pushing patterns / or max holds at C and K	3 sets of each	apply 1st stack awareness. Keep working on weight distribution awareness	ㅤ
Commitment	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W clean take-off +max hold + bail	4 - 5	ㅤ	1
FS		ㅤ	ㅤ	as needed
ㅤ	FS diagnosis	ㅤ	ㅤ	ditto
corridor	c2w → b2w fight (falling tower)	ㅤ	ㅤ	ㅤ
Spotter	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS: fixing the planche → playful kick-up at K / C x 10	3	ㅤ	1
ㅤ	B2W: fixing the planche	5	spotter behind us	2
Fridge	C2W GDBD both legs on wall with PPT	ㅤ	ㅤ	ㅤ
ㅤ	Elevator / gauntlet	ㅤ	ㅤ	ㅤ
ㅤ	Eversion part iii	ㅤ	ㅤ	ㅤ
ㅤ	Eversion part ii	ㅤ	ㅤ	ㅤ

4.6	Drill	Volume	Cue	🎥
Cycle: 1st stack > planche - 1	ㅤ	ㅤ	splitting into smaller workouts for wrists	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Body Awareness	B2W knuckle down silent hold with 1st stack	15s x 4	ㅤ	1
ㅤ	B2W closed shoulders and hold → planche and hold	1 round trip x 2	feel the foot becoming light	1
ㅤ	B2W closed shoulders → take off → come back to wall → planche → take off → back to wall	1 round trip x 2	feel how shoulders are holding the balance in the planche vs fingers in the closed shoulders	1
ㅤ	B2W planche → bring pelvis slightly closer to wall	1-2	just to feel the impossible nature of this, and associate in our brain: this is what I do NOT want to do FS!	1
Tension	Kebab holds ON wall C2W (B2W)	30s x 3	ㅤ	1
ㅤ	staggered hollow holds - dialled	20-30s x 5	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up practice	Soft - Frozen kick-ups B2W with 1st stack : use DIY prop if need be	8 - 10	ㅤ	2
ㅤ	Balancing distance kick-up	for quality	aim at feeling that first stack	2
Finger control	4 finger pushing patterns	3 sets of each	apply 1st stack awareness. Keep working on weight distribution awareness	ㅤ
Commitment	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W clean take-off +max hold + bail	4 - 5	ㅤ	1
FS	FS Circuit	ㅤ	ㅤ	as needed
ㅤ	Eversion part ii	ㅤ	ㅤ	ditto
Spotter	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS: fixing the planche	3	ㅤ	1
ㅤ	B2W: fixing the planche	5	spotter behind us	2
Fridge	C2W GDBD both legs on wall with PPT	ㅤ	ㅤ	ㅤ
ㅤ	Elevator / gauntlet	ㅤ	ㅤ	ㅤ
ㅤ	Eversion part iii	ㅤ	ㅤ	ㅤ

31.5	Drill	Volume	Cue	🎥
Cycle: awareness of shoulder continuum	ㅤ	ㅤ	splitting into smaller workouts for wrists	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Tension	Kebab holds ON wall C2W (B2W)	30s x 3	ㅤ	1
ㅤ	staggered hollow holds - dialled	20-30s x 5	ㅤ	ㅤ
Body Awareness	B2W knuckle down silent hold	15s x 4	ㅤ	2
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up practice	Soft - Frozen kick-ups B2W	8 - 10	ㅤ	ㅤ
ㅤ	Balancing distance kick-up	for quality	ㅤ	2
Finger control	4 finger pushing patterns	3 sets of each	connect dots with hand weight distribution	1 max hold
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Commitment	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W clean take-off +max hold + bail	4 - 5	ㅤ	2
FS	FS Circuit	ㅤ	ㅤ	as needed
ㅤ	Eversion part ii	ㅤ	ㅤ	ditto
Spotter	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Max holds off wall	3	ㅤ	1
ㅤ	SLOW fall to spotter	5	spotter behind us	2
Fridge	C2W GDBD both legs on wall with PPT	ㅤ	ㅤ	ㅤ
ㅤ	Elevator / gauntlet	ㅤ	ㅤ	ㅤ

17.5	Drill	Volume	Cue	🎥
Cycle: awareness of shoulder continuum	ㅤ	ㅤ	splitting into smaller workouts for wrists	ㅤ
Tension	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	staggered hollow holds - dialled	20-30s x 5	ㅤ	ㅤ
Body Awareness	C2W GDBD both legs on wall	1 round trips, 3 sets	amplitude neutral pelvic tilt	1
ㅤ	C2W GDBD both legs on wall +take one leg off while staying as open as possible → bail	3-5 sets	ㅤ	1
ㅤ	B2W gauntlet / C2W gauntlet	ㅤ	ㅤ	1 of the continuum 1 of the take off
Kick-up practice	Soft - Frozen kick-ups B2W	8 - 10	ㅤ	ㅤ
Finger control	4 finger pushing patterns	3 sets of each	ㅤ	1 max hold
ㅤ	(max hold feet together / staggered pike?)	3	more open, closer to wall	1
Commitment	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W clean take-off +max hold + bail	4 - 5	ㅤ	ㅤ
FS US OS Fr→ US/OS Flt → US/OS	ㅤ	ㅤ	ㅤ	ㅤ
If FS overshoot (legs moving fwd)	Tension layer + alignment layer of the kick-up lasagna	1-2 reps	ㅤ	2
If frozen but not as long	fingers: max holds B2W	ㅤ	ㅤ	ㅤ
ㅤ	Eversion part I	ㅤ	ㅤ	ㅤ
Fridge	C2W GDBD both legs on wall with PPT	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

10.5	Drill	Volume	Cue	🎥
Cycle: awareness of shoulder continuum	ㅤ	ㅤ	splitting into smaller workouts for wrists	ㅤ
Tension	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	staggered hollow holds - dialled	20-30s x 5	ㅤ	ㅤ
Body Awareness	C2W GDBD both legs on wall	1 round trips, 3 sets	amplitude	1
ㅤ	C2W GDBD both legs on wall +take one leg off while staying as open as possible → bail	3-5 sets	ㅤ	1
ㅤ	B2W gauntlet	ㅤ	ㅤ	1 of the continuum 1 of the take off
Kick-up practice	Soft - Frozen kick-ups B2W	8 - 10	ㅤ	ㅤ
Finger control	4 finger pushing patterns	3 sets of each	ㅤ	1 max hold
ㅤ	(max hold feet together?)	3	more open, closer to wall	1
Commitment	(C2W Piiing pong )	3 - 5 or less	3+ seconds	ㅤ
ㅤ	C2W clean take-off +max hold + bail	4 - 5	ㅤ	ㅤ
FS US OS Fr→ US/OS Flt → US/OS	ㅤ	ㅤ	ㅤ	ㅤ
If FS overshoot (legs moving fwd)	Tension layer + alignment layer of the kick-up lasagna	1-2 reps	ㅤ	2
If frozen but not as long	fingers: max holds B2W	ㅤ	ㅤ	ㅤ
Find my shoulders	read this	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

19.4	Drill	Volume	Cue	🎥
Cycle: awareness of shoulder continuum	ㅤ	ㅤ	ㅤ	ㅤ
Tension	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	staggered hollow holds - dialled	20-30s x 5	ㅤ	ㅤ
Body Awareness	C2W GDBD both legs on wall	1 round trips, 3 sets	amplitude	1
ㅤ	C2W GDBD both legs on wall +take one leg off while staying as open as possible → bail	3-5 sets	ㅤ	1
ㅤ	B2W GDBD: 1 rep feet on wall for amplitude 1 rep v shape for amplitude + viability (light)	2 reps per set, 3 sets	closer to wall both feet on wall	1-2
Kick-up practice	Soft - Frozen kick-ups B2W	8 - 10	ㅤ	ㅤ
Finger control	4 finger pushing patterns	3 sets of each	ㅤ	1 of each
ㅤ	(max hold feet together?)	3	ㅤ	2
Commitment	C2W Piiing pong	3 - 5	3+ seconds	1
ㅤ	C2W clean take-off + ping pong + bail	4 - 5	ㅤ	2
FS	ㅤ	ㅤ	ㅤ	ㅤ
If FS overshoot (legs moving fwd)	Tension layer + alignment layer of the kick-up lasagna	1-2 reps	ㅤ	2
If frozen but not as long	fingers: max holds B2W	ㅤ	ㅤ	ㅤ
Find my shoulders	read this	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

12.4	Drill	Volume	Cue	🎥
Body Awareness	C2W GDBD both legs on wall	1-2 round trips, 3 sets	ㅤ	1
ㅤ	B2W GDBD	1-2 round trips, 3 sets	ㅤ	2
ㅤ	Tension layer of the kick-up lasagna	8 - 10 reps	ㅤ	2
Finger control	4 finger pushing patterns	3 sets of each	ㅤ	2 of each
Kick-up practice	Soft - Frozen kick-ups B2W	8 - 10	ㅤ	ㅤ
Commitment	C2W Piiing pong	3 - 5	2-3 seconds	2
ㅤ	C2W clean take-off + ping pong + bail	4 - 5	ㅤ	2
ㅤ	FS	ㅤ	ㅤ	ㅤ

Wen