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Lectures
Drills / Recap
Homework Module 2
How to read your homework
🏋️♀️ Indicates the recommended volume for a standard session.
A Rep is the number of times you perform a drill.
A Set includes several successive reps.
3 reps x 4 sets means you are to perform the exercise three times in a row to complete successfully a set. You then rest, and repeat.
🎥 Indicates what is to be included in your homework
🏋️♀️ 30seconds x 3
🎥 1 set (15-20 seconds)
🏋️♀️ 3 sets
🎥 1 set
❗Use the feedback from your assessment to perfect your position C2W (heavy hands, stacked pelvis, light feet), and re-assess your average hold from there (it may probably be less than last week).
C) B2W kickups (foot to wall, Y shape)
🏋️♀️ 2 reps x 5 sets
🎥 5 kick-ups
❗Use the information in this module to pin down where you sit in the kick-up progressions and start focusing on that (landing consistently, softly, floating, etc.)
→ If I asked you to work on another shape in your review, include 5 sets of it in your sessions too.
→ Don’t try to balance when you practice your kick-Land on the wall, optimise your position if need be, and come back down.
→ Rest a good 15 seconds between sets. It feels like a lot. Quality over quantity, always.
→ Tension promotes softness in landing. Don’t skip the hollow holds :)
D) Freestanding practice (when relevant)
🎥 2 - 3 attempts
Suggested Template
ㅤ | Drill | Volume | 📹 |
Warm-up | Wrist and shoulder mobilisation | 10 minutes | ㅤ |
ㅤ | Hollow holds | 3 x 20s+ | 1 |
Alignment | C2W Holds (both legs on wall) | 15s x 3 with body silence | 1 |
ㅤ | C2W Holds (back leg off wall) | 15s x 3 with body silence | 2 |
ㅤ | Bail out of each rep | ㅤ | ㅤ |
Kick-up | Kick-up to wall (identical → soft) | 2 reps per set 5 - 8 sets | 5 |
→ The weekly homework is a reflection of your practice during the week. Post it once per week, when you are ready, at the end of the week.
→ If you have questions before that, send them to the group.
🕐 Note: Be careful to respect the time limit of the homework video. If you’re beyond the limit, try to be more selective and edit out the rest time.
You may have been asked in your review to bail at the end of each C2W hold. If so, and if you’re unsure where to start with that, have a look here first.
