Programs

Programs

Group programs

Commitment FS

Drill	Volume	Note
‼️ C2W continuous BD → GD take-off	5	ㅤ
B2W stack change (wrist flex/ext)	5	ㅤ
Soft Kick-up @ shaping distance	2 x 3 reps	ㅤ
‼️ B2W incremental ping-pongs	5 sets	ㅤ
B2W Balancing circuit	5 - 10 sets	ㅤ
‼️ C2W bailing - your progression	10	ㅤ

Duration (road to 15 seconds)

Drill	Volume	Note
C2W shoulder - pelvis - leg isolation	3 take-offs for each bodypart. Can be split in many sets	ㅤ
Metronome Kick-up	5 happy reps	ㅤ
B2W stack change (wrist flex/ext)	for time and body awareness	ㅤ
‼️B2W incremental ping pongs	5	ㅤ
‼️C2W incremental ping pongs	5	ㅤ
Try FS Stack change	6	ㅤ
C2W / corridor max holds	5	ㅤ
FS	for fun	ㅤ
Focus on 1st stack for timber recoveries	5-10	ㅤ

Pikes and alignment

Drill	Volume	Note
C2W incremental ping pongs ‼️	ㅤ	ㅤ
B2W tuck b2W straight	4 each	Anchor the steadiness of upper body
‼️Tuck sculpting B2W or FS	10s in best position x 5	ㅤ
‼️B2W / FS straight → tuck	single trip or round trip x 5 sets	ㅤ
FS Stack change	ㅤ	ㅤ
continuous elbow correction	for max time x 5	ㅤ
‼️Compressed Eccentrics	5	ㅤ
‼️Planched eccentrics	5	ㅤ

Shape shifting and patterns

Drill	Volume	Note
FS Stack change	Try a full round trip	You may need to prime the degree of hollowbacking you expect to hold first at the wall
B2W / FS sculpting	2 shapes, 3 sets each	ㅤ
Straddle PPT	10s x 3	ㅤ
‼️B2W tuck head in max holds	3-5	ㅤ
‼️B2W straddle head in max hold	3-5	ㅤ
B2W side bending, stacked	5	Keep both bum cheeks on wall
‼️Compressed Eccentrics	5	ㅤ
‼️Planched eccentrics	5	ㅤ

Press and advanced skills

Drill	Volume	Note	ㅤ
Kick-up tapas BOTH sides V, I, straddle and / or tuck	10s each, both sides back to back 1 set each shape	ㅤ	ㅤ
Side leans warm-up C2W in PPT	3 reps each side for each progression	ㅤ	ㅤ
single block climb up and down	1-3 round trip each side x 3	ㅤ	ㅤ
Sculpting circuit	ㅤ	ㅤ	ㅤ
tent max hold and triangle max hold	3 each	ㅤ	ㅤ
FS concentric press	as many as possible	If hard, support under feet If easy, support under hands	ㅤ
FS eccentrics	as many as possible	ㅤ	ㅤ

Individual programs

Alicia

Erin

Jana

Michael

Sara

🏗️ under contruction

Working on duration (August):

Meta drills

IMG_0488.mov

FS Pike for consistency / duration

Sprinkling the pike - V shape - C2W

Sprinkling the pike - V shape - B2W

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Body awareness (all - beginners)

Full circuit x 1, then 1-3 drills per sess

B2W commitment circuit

As needed, for time

Jul-30-2025 14-51-23.gif

FS / B2W sculpting the pike

for time, 3-5 happy reps

Timber recovery - elbows

Timber recovery - leg