Handstand Academy - Start Here

pikes - consistency	ㅤ	ㅤ
Drill	Volume	Cue
Spatial awareness - for the sake of exploration and consistency → pelvis / pike emphasis	ㅤ	pick in the super guide
tension (legs or abs) exploration and testing for the kick-up / balance at wall or FS in one specific shape supersetting with compression drills or tension gears	ㅤ	assume different different results for different shapes
FS staggered and frog	ㅤ	ㅤ
Static pikes (consistency) - sprinkling the pike in tuck and straddle A to Z R to Z	3 - 5 B2W and or FS pause for 3 seconds each If ease, reset	If A is feet together and Z is your deepest pike R is the first position where things get tricky (compressed enough)
Bail C2W straddle GDBD 🌶️ straddle	5	at different distance
FS	have fun	ㅤ
Shape shifting focus on sticking the transition back to straight	ㅤ	ㅤ
C2W 12 to 11	5	hover in the last position Play with distance
B2W F to A in pike of choice	ㅤ	⚠️ if fall on wall, you probablty kept the pike too long
FS	have fun	ㅤ
Chaos	ㅤ	ㅤ
B2W elbow elevator	3-5	⚠️ elbows, maybe 1 a week
Kick-up into US pike and save	ㅤ	ditto

Tension exploration

ㅤ	Charger	Feet together	Straddle
Kick-up	ㅤ	ㅤ	ㅤ
Balance	ㅤ	ㅤ	ㅤ

Body awareness - video for alignment prociopetion for balance / consistency

white journal

consistency

Past programs

posterior chain strengthening

2	ㅤ	ㅤ	ㅤ
FS	static shapes (/ shape shifting)	ㅤ	primed with b2w if need be Straddle / feet together
Alignment	B2W take off in C, in W/H, and in F	3	go for short or long holds
ㅤ	C2W GDBD ? holding BD	3-5	ㅤ
ㅤ	C2W GD → Planche ON (V shape) / GD → BD ON	ㅤ	ㅤ
ㅤ	C2W planche OFF (→ I)	5-10s or 3s in planche → elevator	ㅤ
Side bending	side bending onto support arm	ㅤ	ㅤ
ㅤ	side bending away support arm	ㅤ	feel the breaking point

1	ㅤ	ㅤ	ㅤ
FS	static shapes	ㅤ	primed with b2w if need be
Alignment	B2W take off in C, in W/H, and in F	3	go for short or long holds
ㅤ	C2W GDBD ? holding BD	3-5	ㅤ
ㅤ	C2W planche OFF (→ I)	5-10s or 3s in planche → elevator	ㅤ
Side bending	side bending onto support arm	ㅤ	ㅤ
ㅤ	side bending away support arm	ㅤ	ㅤ

4	Drill	Volume	Cue
consistency	body scan I or staggered: C2W tensing / relaxing pikes: pelvic tilt full ROM, secure neutral + tension in legs	ㅤ	ㅤ
body awareness	tree / roots for pikes (slow mo)	ㅤ	splitting in halves (backwards b2w, fwd in c2w ) / tucking the head in when moving fwd b2w
ㅤ	b2w straddle on pelvis tilts / fs neutral	ㅤ	slower from take off
ㅤ	compresh (W → PPT)	ㅤ	ㅤ
straddle	transitions L → straddle then kick-up into straddle	ㅤ	ㅤ
ㅤ	obstacle course	ㅤ	ㅤ
au / movement	au / monkey to straddle (B2W)	ㅤ	freezes
ㅤ	leg continuous movement	ㅤ	ㅤ

3	Drill	Volume	Cue
consistency	body scan I or staggered: C2W tensing / relaxing pikes: pelvic tilt full ROM, secure neutral + tension in legs	ㅤ	ㅤ
body awareness	tree / roots for pikes (slow mo)	ㅤ	splitting in halves (backwards b2w, fwd in c2w ) / tucking the head in when moving fwd b2w
ㅤ	compresh (W → PPT)	ㅤ	ㅤ
ㅤ	b2w straddle on pelvis tilts / fs neutral	ㅤ	👀 beginning of broken hold
straddle	transitions L → straddle then kick-up into straddle	ㅤ	ㅤ
ㅤ	obstacle course	ㅤ	ㅤ
au / movement	au / monkey to straddle (B2W)	ㅤ	freezes
ㅤ	leg continuous movement	ㅤ	ㅤ

2	Drill	Volume	Cue
consistency	body scan I or staggered: C2W tensing / relaxing pikes: pelvic tilt full ROM, secure neutral + tension in legs	ㅤ	ㅤ
body awareness	tree / roots for pikes (slow mo)	ㅤ	ㅤ
ㅤ	compresh (W → PPT)	ㅤ	ㅤ
straddle	transitions L → straddle then kick-up into straddle	ㅤ	ㅤ
ㅤ	obstacle course	ㅤ	ㅤ
au / movement	au / monkey to straddle (B2W)	ㅤ	freezes
ㅤ	leg continuous movement	ㅤ	ㅤ

1	Drill	Volume	Cue
consistency	body scan I or staggered: C2W tensing / relaxing pikes: pelvic tilt full ROM, secure neutral + tension in legs	ㅤ	ㅤ
body awareness	tree / roots for pikes (slow mo)	ㅤ	ㅤ
ㅤ	compresh	ㅤ	ㅤ
straddle	transitions L → straddle then kick-up into straddle	ㅤ	ㅤ
ㅤ	obstacle course	ㅤ	ㅤ
au / movement	au to straddle (B2W)	ㅤ	ㅤ
ㅤ	leg continuous movement	ㅤ	ㅤ

3	Drill	Volume	Cue
ㅤ	Keep decision tree	ㅤ	ㅤ
static holds	fun	ㅤ	ㅤ
shoulder stacks	Priming (Continuum in V tethered ON B2W - V b2w from W→ C (OFF))	3	ㅤ
ㅤ	FS frog / straddle K → W “line refinement”	for time	ㅤ
pike precision	frog precision kick-up b2w / fs	ㅤ	ㅤ
isolation work	B2W V NPT to PPT ON then OFF then into I	ㅤ	ㅤ
press	straddle hops	3 + hold top position for 3s leg abduction	slide back and forth
superset	Sofa for frog or straddle press	ㅤ	1 leg at a time for from
or	Block for L press with bent leg	ㅤ	L take off (push at height 0, push and bend at +1, push and keep lower leg straight at +2)
ㅤ	Continuum c2w W → K (F)	3-5	ㅤ
ㅤ	pike eccentrics b2w: feet on wall → piked position (ON or OFF) → broken pike for 3s → keep lowering	ㅤ	most compressed position → broken pike
ㅤ	ㅤ	ㅤ	ㅤ
Conditioning	3 conditioning drills	ㅤ	ㅤ
one-sided loading	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing on one	5-10 min	ㅤ
Fridge	? pushing arms and bail → happening on both arms? (potential solution - hold in elevated straight elbows and shrugs up and down off the wall)	ㅤ	ㅤ

2	Drill	Volume	Cue
ㅤ	Keep decision tree	ㅤ	ㅤ
static holds	fun	ㅤ	ㅤ
shoulder stacks	Priming (Continuum in V tethered ON B2W - V b2w from W→ C (OFF))	3	ㅤ
ㅤ	FS frog / straddle K → W “line refinement”	for time	ㅤ
pike precision	frog precision kick-up b2w / fs	ㅤ	ㅤ
press	straddle leans	3 + hold top position for 3s leg abduction	slide back and forth
superset	Sofa for frog or straddle press	ㅤ	1 leg at a time for from
or	Block for L press with bent leg	ㅤ	ㅤ
ㅤ	Continuum c2w W → K (F)	3-5	ㅤ
ㅤ	pike eccentrics b2w: feet on wall → piked position (ON or OFF) → broken pike for 3s → keep lowering	ㅤ	most compressed position → broken pike
ㅤ	ㅤ	ㅤ	ㅤ
Conditioning	3 conditioning drills	ㅤ	ㅤ
one-sided loading	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing on one	5-10 min	ㅤ
Fridge	? pushing arms and bail → happening on both arms? (potential solution - hold in elevated straight elbows and shrugs up and down off the wall)	ㅤ	ㅤ

1	Drill	Volume	Cue
static holds	fun	ㅤ	ㅤ
shoulder stacks	Continuum in V tethered ON B2W	3	ㅤ
ㅤ	V b2w from W→ C (OFF)	3	ㅤ
ㅤ	FS frog / straddle K → W “line refinement”	for time	ㅤ
ㅤ	Continuum c2w W → K (F)	3-5	ㅤ
ㅤ	Keep decision tree	ㅤ	ㅤ
pike precision	frog precision kick-up b2w / fs	ㅤ	ㅤ
press	straddle leans	3 + hold top position for 3s leg abduction	slide back and forth
superset	Sofa for frog or straddle press	ㅤ	ㅤ
or	Block for L press	ㅤ	ㅤ
ㅤ	pike eccentrics b2w: feet on wall → piked position (ON or OFF) → broken pike for 3s → keep lowering	ㅤ	most compressed position → broken pike
ㅤ	ㅤ	ㅤ	ㅤ
Conditioning	3 conditioning drills	ㅤ	ㅤ
one-sided loading	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing on one	5-10 min	ㅤ
Fridge	? pushing arms and bail → happening on both arms? (potential solution - hold in elevated straight elbows and shrugs up and down off the wall)	ㅤ	ㅤ

3	Drill	Volume	Cue
ㅤ	Continuum c2w W → K	ㅤ	ㅤ
ㅤ	Keep decision tree	ㅤ	ㅤ
static holds decision	charger / stag FS (if good → transition from stag to frog/malasana) if good → K → C → W	ㅤ	start with continuum follow with take off progressions
1 stacks exploratioin	staggered legs for one more week ( → I → pike)	ㅤ	ㅤ
pike precision	frog precision kick-up b2w / fs	ㅤ	ㅤ
movementy	3 hand position with twist (bail other side)	ㅤ	ㅤ
press	L concentrics / slides if pressing from sofa	ㅤ	slide back and forth
ㅤ	pike eccentrics b2w: feet on wall → piked position (ON or OFF) → keep lowering	ㅤ	most compressed position → broken pike
ㅤ	straddle leans	3 + hold top position for 3s	embrace the planche, feel the weight transfer
Conditioning	Hanging Shrug or active max holds	10s - 10s passive - repeat or 30s x 3	ㅤ
one-sided loading	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing on one	5-10 min	ㅤ
Fridge	? pushing arms and bail → happening on both arms? (potential solution - hold in elevated straight elbows and shrugs up and down off the wall)	ㅤ	ㅤ

2	Drill	Volume	Cue
ㅤ	Keep decision tree	ㅤ	ㅤ
static holds decision	charger / stag FS (if good → transition from stag to frog/malasana) if good → K → C → W	ㅤ	start with continuum follow with take off progressions
1 stacks exploratioin	staggered legs for one more week ( → I → pike)	ㅤ	ㅤ
pike precision	frog precision kick-up b2w / fs	ㅤ	ㅤ
movementy	3 hand position with twist (bail other side)	ㅤ	ㅤ
press	L concentrics if pressing from sofa	ㅤ	ㅤ
ㅤ	pike eccentrics b2w: feet on wall → piked position (ON or OFF) → keep lowering	ㅤ	most compressed position → broken pike
ㅤ	straddle hops	ㅤ	ㅤ
Conditioning	Hanging Shrug or active max holds	10s - 10s passive - repeat or 30s x 3	ㅤ
one-sided loading	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing on one	5-10 min	ㅤ
Fridge	? pushing arms and bail → happening on both arms? (potential solution - hold in elevated straight elbows and shrugs up and down off the wall)	ㅤ	ㅤ

1	Drill	Volume	Cue
ㅤ	Keep decision tree	ㅤ	ㅤ
static holds decision	charger / stag FS (if good → transition from stag to frog/malasana) if good → K → C → W	ㅤ	ㅤ
pike precision	frog precision kick-up b2w / fs	ㅤ	ㅤ
movementy	3 hand position with twist (bail other side)	ㅤ	ㅤ
press	L concentrics if pressing from sofa → skate foot	ㅤ	ㅤ
ㅤ	pike eccentrics b2w: feet on wall → piked position (ON or OFF) → keep lowering	ㅤ	most compressed position → broken pike
ㅤ	straddle hops	ㅤ	ㅤ
Conditioning	Hanging Shrug or active max holds	10s - 10s passive - repeat or 30s x 3	ㅤ
one-sided loading	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing on one	5-10 min	ㅤ
Fridge	? pushing arms and bail → happening on both arms? (potential solution - hold in elevated straight elbows and shrugs up and down off the wall)	ㅤ	ㅤ

fridge

FS frog as first pike shape if good → transition frog to straddle b2w frog → tuck , if fall against the all, then a problen happend in shape b2e frog for quickness of shaping. current frog is a stag ghost. frog →frog up both side

ㅤ	straddle spins

4	Drill	Volume	Cue
static holds decision	charger / stag FS if good → transition from stag to frog/malasana	ㅤ	ㅤ
pike precision	frog precision kick-up b2w / fs	ㅤ	ㅤ
movementy	happy sequence creation with au cortado or L shape 3 hand position with twist (bail other side)	ㅤ	ㅤ
press	L concentrics	ㅤ	ㅤ
ㅤ	straddle hops	ㅤ	ㅤ
Conditioning	Hanging Shrug or active max holds	10s - 10s passive - repeat or 30s x 3	ㅤ
ㅤ	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing onbe	ㅤ	ㅤ
Fridge	? pushing arms and bail → happening on both arms? (potential solution - hold in elevated straight elbows and shrugs up and down off the wall)	ㅤ	ㅤ

3	Drill	Volume	Cue
static holds decision	charger / stag FS if good → transition from stag to frog/malasana	ㅤ	ㅤ
pike precision	frog precision kick-up b2w / fs	ㅤ	ㅤ
movementy	happy sequence creation with au cortado or L shape 3 hand position with twist (bail other side)	ㅤ	ㅤ
press	L concentrics	ㅤ	ㅤ
ㅤ	straddle hops	ㅤ	ㅤ
Conditioning	Hanging Shrug or active max holds	10s - 10s passive - repeat or 30s x 3	ㅤ
ㅤ	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing onbe	ㅤ	ㅤ
Fridge	? pushing arms and bail → happening on both arms? (potential solution - hold in elevated straight elbows and shrugs up and down off the wall)	ㅤ	ㅤ

2	Drill	Volume	Cue
static holds decision	charger / stag FS if good → transition from stag to frog/malasana	ㅤ	ㅤ
pike precision	frog precision kick-up b2w / fs	ㅤ	ㅤ
movementy	happy sequence creation with au cortado or L shape 3 hand position with twist (bail other side)	ㅤ	ㅤ
press	L concentrics	ㅤ	ㅤ
ㅤ	straddle hops	ㅤ	ㅤ
Conditioning	Hanging Shrug or active max holds	10s - 10s passive - repeat or 30s x 3	ㅤ
ㅤ	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing onbe	ㅤ	ㅤ

1	Drill	Volume	Cue
static holds decision	charger / stag FS if good → transition from stag to frog frog as first pike shape if good → transition frog to straddle b2w frog → tuck , if fall against the all, then a problen happend in shape b2e frog for quickness of shaping. current frog is a stag ghost. frog → frog up both side	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
pike precision	frog precision kck-up straddle up, frog up, kick-up either side	ㅤ	ㅤ
movementy	happy sequence creation	ㅤ	ㅤ
ㅤ	bail other side	ㅤ	ㅤ
ㅤ	straddle spins	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
press	L shape 3 hand position with twist	ㅤ	ㅤ
ㅤ	L eccentrics → aim heights	ㅤ	ㅤ
ㅤ	straddle hops	ㅤ	ㅤ
Conditioning	Hanging Shrug or active max holds	10s - 10s passive - repeat or 30s x 3	ㅤ
ㅤ	side leans → handstand walks side leans while upside down paw walks - loaded bails kicking up landing onbe	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ

Press	Straddle hops
straddle	concentric straddle elevaed press on block

3 1. shoulders (stability and control). That includes weight shifting to one hand. 2. upper body movement 3. hip + back body control	Drill	Volume	Cue
static holds	The Buffet	10 - 20 seconds ish, no need to count. Go for a good handful of positions. Treat is as a warm-up. 10-20 minutes. 5-10 sets	→ teapot / b2w shoudler stacking straddle up and frog up (elevators)
Side bending and twisting	Seaweed + upcoming videos c2w straddle side bending: with locked elbow and pelvis stacked over support arm vs bent elbow and pelvis away stag , look at either wall with your knees	2-3 reps 3 each side, each form 3	ㅤ
Shoulder strength	ㅤ	ㅤ	ㅤ
ㅤ	Tuck planche work / elastic	6-8s x 3	ㅤ
ㅤ	hanging work shrugs / active holds	⇒ 30s + x 3, 60s rest	ㅤ
Press	Straddle hops	isometrics: holding the apex x 8 concentrics: finishing job x 5	if possible, finish with eccentrics
straddle	concentric straddle elevaed press on block	5-8	ㅤ
(L)	fs hybrid L take off	ㅤ	with 1 block: elbows straight on floor : elbows can bend
ㅤ	fs hybrid puppy press with blocks less eblows / without block more elbow	ㅤ	ㅤ
Fridge	opposite side bail	ㅤ	ㅤ

2 1. shoulders (stability and control). That includes weight shifting to one hand. 2. upper body movement 3. hip + back body control	Drill	Volume	Cue
static holds	The Buffet	10 - 20 seconds ish, no need to count. Go for a good handful of positions. Treat is as a warm-up. 10-20 minutes. 5-10 sets	→ teapot / b2w shoudler stacking straddle up and frog up (elevators)
Side bending and twisting	Seaweed + upcoming videos c2w straddle side bending: with locked elbow and pelvis stacked over support arm vs bent elbow and pelvis away stag , look at either wall with your knees	2-3 reps 3 each side, each form 3	ㅤ
Shoulder strength	ㅤ	ㅤ	ㅤ
ㅤ	Tuck planche work / elastic	6-8s x 3	ㅤ
ㅤ	hanging work shrugs / active holds	30s + x 3	ㅤ
Press	Straddle hops	isometrics: holding the apex x 8 concentrics: finishing job x 5	if possible, finish with eccentrics
straddle	concentric straddle elevaed press on block	5-8	ㅤ
(L)	fs hybrid L take off	ㅤ	with 1 block: elbows straight on floor : elbows can bend
ㅤ	fs hybrid puppy press with blocks less eblows / without block more elbow	ㅤ	ㅤ

1 duration tea pot presses	Drill	Volume	Cue
static holds	The Buffet	10 seconds ish, no need to count. Go for a good handful of positions. Treat is as a warm-up. 10-20 minutes.	→ teapot / b2w shoudler stacking straddle up and frog up (elevators)
Movement Mojo	ㅤ	ㅤ	ㅤ
Shape Shifting	stag , look at either wall with your knees	ㅤ	is it indeed easier than V → stag, if so, what does that say about the stag
prioritise this one	counted: L → Straddle → L Straight → Tuck	ㅤ	ㅤ
Stamina	ㅤ	ㅤ	ㅤ
ㅤ	Straightish position of choice	C2W - 20s x 3	let’s see what is doable and adapt next week’s time accordingly
ㅤ	Piked position of choice	C2W - 15s x 3	ㅤ
Press	Straddle hops	ㅤ	ㅤ
straddle	concentric straddle elevaed press on block	5-8	ㅤ
L	fs hybrid L take off	ㅤ	with 1 block: elbows straight on floor : elbows can bend
ㅤ	fs hybrid puppy press	ㅤ	ㅤ
Side bending and twisting	Seaweed + upcoming videos c2w straddle side bending	2-3 reps	ㅤ
Fridge	Body mapping for lost cues	ㅤ	ㅤ

4 duration tea pot presses	Drill	Volume	Cue
static holds	The Buffet	10 seconds ish, no need to count. Go for a good handful of positions. Treat is as a warm-up. 10-20 minutes.	→ teapot / b2w shoudler stacking
Shape Shifting	stag → V → tuck	ㅤ	is it indeed easier than V → stag, if so, what does that say about the stag
prioritise this one	counted: L → Straddle → L Straight → Tuck	ㅤ	ㅤ
Stamina	ㅤ	ㅤ	ㅤ
ㅤ	Straightish position of choice	C2W - 20s x 3	let’s see what is doable and adapt next week’s time accordingly
ㅤ	Piked position of choice	C2W - 15s x 3	ㅤ
Press	Straddle hops	ㅤ	ㅤ
ㅤ	concentric straddle elevaed press on block	5-8	ㅤ
ㅤ	fs hybrid puppy press	ㅤ	ㅤ
Side bending and twisting	Seaweed + upcoming videos	ㅤ	ㅤ
Fridge	Body mapping for lost cues	ㅤ	ㅤ

past programs

3	Drill	Volume	Cue
static holds	The Buffet	10 seconds ish, no need to count. Go for a good handful of positions. Treat is as a warm-up. 10-20 minutes.	→ teapot / b2w shoudler stacking
Shape Shifting	stag → V → tuck	ㅤ	is it indeed easier than V → stag, if so, what does that say about the stag
prioritise this one	counted: L → Straddle → L Straight → Tuck	ㅤ	ㅤ
Stamina	ㅤ	ㅤ	ㅤ
ㅤ	Straightish position of choice	C2W - 20s x 3	let’s see what is doable and adapt next week’s time accordingly
ㅤ	Piked position of choice	C2W - 15s x 3	ㅤ
Press	Straddle hops	ㅤ	ㅤ
ㅤ	concentric straddle elevaed press on block	5-8	ㅤ
Side bending and twisting	Seaweed + upcoming videos	ㅤ	ㅤ
Fridge	Body mapping for lost cues	ㅤ	ㅤ

2	Drill	Volume	Cue
static holds	The Buffet	10 seconds ish, no need to count. Go for a good handful of positions. Treat is as a warm-up. 10-20 minutes.	ㅤ
Shape Shifting	stag → V → tuck	ㅤ	is it indeed easier than V → stag, if so, what does that say about the stag
prioritise this one	counted: L → Straddle → L Straight → Tuck	ㅤ	ㅤ
Stamina	ㅤ	ㅤ	ㅤ
ㅤ	Straightish position of choice	C2W - 20s x 3	let’s see what is doable and adapt next week’s time accordingly
ㅤ	Piked position of choice	C2W - 15s x 3	ㅤ
Press	Straddle hops	ㅤ	ㅤ
ㅤ	concentric straddle elevaed press on block	5-8	ㅤ
Side bending and twisting	Seaweed + upcoming videos	ㅤ	ㅤ
Fridge	Body mapping for lost cues	ㅤ	ㅤ

1	Drill	Volume	Cue
static holds	The Buffet	10 seconds ish, no need to count. Go for a good handful of positions. Treat is as a warm-up. 10-20 minutes.	ㅤ
Shape Shifting	stag → V → tuck	ㅤ	is it indeed easier than V → stag, if so, what does that say about the stag
ㅤ	counted: L → Straddle → L Straight → Tuck	ㅤ	ㅤ
Stamina	ㅤ	ㅤ	ㅤ
ㅤ	Straightish position of choice	C2W - 20s x 3	let’s see what is doable and adapt next week’s time accordingly
ㅤ	Piked position of choice	C2W - 15s x 3	ㅤ
Press	Straddle hops	ㅤ	ㅤ
Fridge	Body mapping for lost cues	ㅤ	ㅤ

19.9 - 2	Drill	volume	Cue	🎥
Static Holds	Tuck / Straddle	3 HR with long holds	if stable add the side bend as a way to come back down	ㅤ
Shape shifting	Long holds: L → Straddle / frog /tuck → L V → stag → Tuck Continuous Quality L → Straddle → L V → stag → Tuck	ㅤ	Especially the last one Feel free to diversify within the alignment family	ㅤ
Movementy	ON wall Seaweed Straddle side bend c2w / b2w	3	side bending → swap legs → side bending	ㅤ
ㅤ	OFF wall seaweed	1 round trip in hybrid x 4	ㅤ	ㅤ
or	OFF wall seaweel / au cortado side bending	ㅤ	ㅤ	ㅤ
ㅤ	Elevated feet paw-like step	ㅤ	ㅤ	ㅤ
Shoulder control	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Shrugs with 5s holds in start and end positions	3	ㅤ	ㅤ
or	Shoulder tapas (all 3 in one set)	3	ㅤ	ㅤ
and	Retracted elevated flexed shoulders holds	1-3	you can play head positions - pelvis titls	ㅤ

12.9 - 1	Drill	volume	Cue	🎥
Static Holds	Tuck / Straddle	3 HR with long holds	if stable add the side bend as a way to come back down	ㅤ
Shape shifting	Long holds: L → Straddle → L V → stag → Tuck Continuous Quality L → Straddle → L V → stag → Tuck	ㅤ	Especially the last one Feel free to diversify within the alignment family	ㅤ
Movementy	ON wall Seaweek	3	side bending → swap legs → side bending	ㅤ
ㅤ	OFF wall seaweed	1 round trip in hybrid x 4	ㅤ	ㅤ
or	OFF wall seaweel / au cortado side bending	ㅤ	ㅤ	ㅤ
ㅤ	Elevated feet paw-like step	ㅤ	ㅤ	ㅤ
Shoulder control	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Shrugs with 5s holds in start and end positions	3	ㅤ	ㅤ
or	Shoulder tapas (all 3 in one set)	3	ㅤ	ㅤ
and	Retracted elevated flexed shoulders holds	1-3	ㅤ	ㅤ

5.9 - handstands are fun - 4	Drill	volume	Cue	🎥
break in case of emergency ⛑️	? not about balance	ㅤ	ㅤ	ㅤ
Tapas and shape shifting	L → Straddle → L V → stag → Tuck Intro to seaweed: one bent leg one straight leg + side flexion	3 HR 3 HR 4 e.s.	will shoot you a video of seaweed next week bent knee going down, straight leg going up	ㅤ
at wall	L → Straddle → L	with right leg 3 HR	can also be done FS	ㅤ
Shoulder control	ㅤ	3 each, holding each position 5s at end of ROM	is any position fostering elbow extension? VVV? can be done in diff alignments	ㅤ
Hip control	B2W / FS Straddle APT ↔ PPT	4	isolate out the hip movement	1
ㅤ	B2W / FS Frog APT ↔ PPT	4	ㅤ	1
ㅤ	FS mega compressed tuck -frog	5s x 3-5	stabilising at the bottom for 5s	2
Dessert	Tuck FS	5	ㅤ	ㅤ
ㅤ	Hand movement B2W	1 es x 4	ㅤ	ㅤ
Fridge	Static holds in different shoulder combinations	ㅤ	ㅤ	ㅤ

22.8 - handstands are fun - 2	Drill	volume	Cue	🎥
Tapas and shape shifting	L → Straddle → L V → stag → Tuck Intro to seaweed: one bent leg one straight leg + side flexion	3 HR 3 HR 4 e.s.	will shoot you a video of seaweed next week bent knee going down, straight leg going up	ㅤ
at wall	L → Straddle → L	with right leg 3 HR	can also be done FS	ㅤ
Shoulder control	ㅤ	3 each, holding each position 5s at end of ROM	is any position fostering elbow extension?	ㅤ
Hip control	B2W / FS Straddle APT ↔ PPT	4	isolate out the hip movement	1
ㅤ	B2W / FS Frog APT ↔ PPT	4	ㅤ	1
ㅤ	FS mega compressed tuck -frog	5s x 3-5	stabilising at the bottom for 5s	2
Dessert	Tuck FS	5	ㅤ	ㅤ
ㅤ	Hand movement B2W	1 es x 4	ㅤ	ㅤ

17.8 - handstands are fun - 1	Drill	volume	Cue	🎥
Tapas and shape shifting	I → Straddle → I V → stag → Tuck Intro to seaweed: one bent leg one straight leg + side flexion	ㅤ	will shoot you a video of seaweed next week	ㅤ
Shoulder control	pending video	ㅤ	ㅤ	ㅤ
Hip control	B2W / FS Straddle APT ↔ PPT	ㅤ	isolate out the hip movement	1
ㅤ	B2W / FS Frog APT ↔ PPT	ㅤ	ㅤ	1
ㅤ	FS mega compressed tuck -frog	3-5	stabilising at the bottom for 5s	2

25.7 straight, hips, press - 2	Drill	volume	Cue	🎥
ㅤ	FS tapas	ㅤ	ㅤ	ㅤ
Straight	FS Straight Handstand submax hold	4	you tend to stabilise best with a slight pike, a bit of PPT and legs slightly before midday long hold without changing alignment	2
ㅤ	C2W small pike to hip extension + PPT	5	you can use VVV	2
ㅤ	FS Straighter Handstand	5	sculpting a stable FS handstand into bringing the legs to 12 while keeping shoulder open and PPT	2
Hip and pikes	B2W / FS Straddle APT ↔ PPT	ㅤ	isolate out the hip movement	1
ㅤ	B2W / FS Frog APT ↔ PPT	ㅤ	ㅤ	1
ㅤ	FS mega compressed tuck -frog	3-5	stabilising at the bottom for 5s	2
Press	Elevated feet take-off in frog	as needed	ㅤ	2
Control	Tethered B2W, hand steps	1 each side or 1 good side x 5	hand peeling	1

25.7 straight, hips, press - 1	Drill	volume	Cue	🎥
Straight	FS Straight Handstand submax hold	4	you tend to stabilise best with a slight pike, a bit of PPT and legs slightly before midday long hold without changing alignment	2
ㅤ	C2W small pike to hip extension + PPT	5	you can use VVV	2
ㅤ	FS Straighter Handstand	5	sculpting a stable FS handstand into bringing the legs to 12 while keeping shoulder open and PPT	2
Hip and pikes	B2W / FS Straddle APT ↔ PPT	ㅤ	isolate out the hip movement	1
ㅤ	B2W / FS Frog APT ↔ PPT	ㅤ	ㅤ	1
ㅤ	FS mega compressed tuck -frog	3-5	stabilising at the bottom for 5s	2
Press	Elevated feet take-off in frog	as needed	ㅤ	2
Control	Tethered B2W, hand steps	1 each side or 1 good side x 5	ㅤ	1

18.7 straight, hips, press - 1	Drill	volume	Cue	🎥
Straight	FS Straight Handstand submax hold	4	you tend to stabilise best with a slight pike, a bit of PPT and legs slightly before midday long hold without changing alignment	2
ㅤ	C2W small pike to hip extension + PPT	5	controlling leg movement in increments.	2
ㅤ	FS Straighter Handstand	5	sculpting a stable FS handstand into bringing the legs to 12 while keeping shoulder open and PPT	2
Hip and pikes	B2W / FS Straddle APT ↔ PPT	ㅤ	isolate out the hip movement	1
ㅤ	B2W / FS Frog APT ↔ PPT	ㅤ	ㅤ	1
ㅤ	FS mega compressed tuck -frog	3-5	stabilising at the bottom for 5s	2
Press	Elevated feet take-off in frog	as needed	ㅤ	2
Control	Tethered B2W, hand steps	1 each side or 1 good side x 5	ㅤ	1

27.6 Fun, movementy handstands	Drill	Volume	Cue	🎥
Classic Handstands	B2W / FS Straddle up → tuck up	for time	ㅤ	ㅤ
ㅤ	→ transition to straight.	ㅤ	ㅤ	ㅤ
ㅤ	Kick up into straddle / tuck	ditto	compressing the tuck	ㅤ
ㅤ	Ditto, right leg leading	ditto	ㅤ	ㅤ
ㅤ	B2W straddle compression → - take off and hold for silence. - on or off, slow transition from from straddle	ㅤ	No shoulder planching knee stay in the same spot in space	ㅤ
ㅤ	right-leg led FS handstands	ㅤ	ㅤ	ㅤ
Gaze and head straight - tuck	B2W (balancing distance): kick-up and stabilise → head in	5+	ㅤ	ㅤ
ㅤ	B2W (shaping distance), head in and take off	max hold x 3 - 5	ㅤ	ㅤ
Leans & Waves straight - straddle	FS (/B2W): organic side to side leans.	ㅤ	Try to make it small and controllable to achieve ideally 2 roundtrips+	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Press	On blocks tuck press concentrics	ㅤ	ㅤ	ㅤ
Fridge	Straddle APT PPT	ㅤ	ㅤ	ㅤ

24.6 Fun, movementy handstands	Drill	Volume	Cue	🎥
Classic Handstands	B2W / FS Straddle up → tuck up	for time	ㅤ	ㅤ
ㅤ	→ transition to straight.	ㅤ	ㅤ	ㅤ
ㅤ	Kick up into straddle / tuck	ditto	ㅤ	ㅤ
ㅤ	Ditto, right leg leading	ditto	ㅤ	ㅤ
ㅤ	B2W straddle compression → take off and hold for silence.	ㅤ	No shoulder planching	ㅤ
ㅤ	right-leg led FS handstands	ㅤ	ㅤ	ㅤ
Gaze and head	B2W (balancing distance): kick-up and stabilise → head in	5+	ㅤ	ㅤ
ㅤ	B2W (shaping distance), head in and take off	max hold x 3 - 5	ㅤ	ㅤ
Leans & Waves	FS (/B2W): organic side to side leans.	ㅤ	Try to make it small and controllable to achieve ideally 2 roundtrips+	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Press	On blocks tuck press concentrics	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

23.5 Cycle: movementy 2	Drill	Volume	Cue	🎥
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
MaIntenance	Carousel of static holds Carousel of transitions	10-15+ minutes. build up into your nice holds for one shape. Spend as much or little time there as wanted before moving on,	ㅤ	as needed
funky patterns	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	V twist, S2W, FS with charger or stag	ㅤ	ㅤ	2
ㅤ	straddle / hybrid flagging FS / (prime with C2W B2W)	ㅤ	ㅤ	1 each
(floorwork)	ditto into lively movement transition	ㅤ	ㅤ	ㅤ
isolation	with wall and FS shoulder right - left	ㅤ	ㅤ	2
ㅤ	shoulder fwd - backward B2W	ㅤ	single trip - lead with shoulders and figure out lower body	2
conditioning	Isometric folded holds - middle and far distances	5-8s x 3	elevating	1
ㅤ	lower block puppy press / in front - perpendicular	3-5	ㅤ	2
ㅤ	Frog walk	ㅤ	ㅤ	ㅤ
ㅤ	Lower block both feet	5	ㅤ	ㅤ

23.5 Cycle: movementy 1	Drill	Volume	Cue	🎥
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
MaIntenance	Carousel of static holds Carousel of transitions	10-15+ minutes. build up into your nice holds for one shape. Spend as much or little time there as wanted before moving on,	ㅤ	ㅤ
funky patterns	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	V twist, S2W, FS with charger or stag	ㅤ	explore limits / hold for 2-3 s final position	2 of each
ㅤ	straddle /hybrid flagging FS / (B2W)	ㅤ	ㅤ	1 each
(floorwork)	ditto into lively movement transition	ㅤ	ㅤ	ㅤ
isolation	with wall and FS shoulder right - left	ㅤ	ㅤ	ㅤ
ㅤ	shoulder fwd - backward	ㅤ	ㅤ	ㅤ
conditioning	Isometric folded holds - diff distances	5-8s x 3	ㅤ	ㅤ
ㅤ	lower block puppy press / in front - perpendicular - sideways	3-5	ㅤ	2
ㅤ	Frog walk	ㅤ	ㅤ	ㅤ
ㅤ	Lower block both feet	5	ㅤ	ㅤ

16.5 Cycle: shapes shifting 2.0 4	Drill	Volume	Cue	🎥
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
MaIntenance	Carousel of static holds	10-15 minutes. build up into your nice holds for one shape. Spend as much or little time there as wanted before moving on,	ㅤ	ㅤ
ㅤ	double triangle to pyramid	ㅤ	right side	2
shape shifting 2.0 (routine building)	Sequence creation: tuck - stag - diamond	ㅤ	anchor diamond for 3-5s tuck → stag → tuck for smooth pace	3e
funky patterns	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	V twist, S2W, FS with charger or stag	ㅤ	explore limits / hold for 2-3 s final position	2 of each
ㅤ	B2W twist → straddle	ㅤ	ㅤ	ㅤ
ㅤ	straddle flagging B2W: add visual goals + isometric holds C2W: try FS	ㅤ	ㅤ	1 each
conditioning	Isometric folded holds - diff distances	5-8s x 3	ㅤ	ㅤ
ㅤ	lower block puppy press	3-5	ㅤ	2
ㅤ	Frog walk	ㅤ	ㅤ	ㅤ
ㅤ	Lower block both feet	5	ㅤ	ㅤ

9.5 Cycle: shapes shifting 2.0 3.5	Drill	Volume	Cue	🎥
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
MaIntenance	Carousel of static holds	10-15 minutes. build up into your nice holds for one shape. Spend as much or little time there as wanted before moving on,	ㅤ	ㅤ
ㅤ	double triangle to pyramid	ㅤ	right side	2
shape shifting 2.0 (routine building)	Sequence creation: tuck - stag - diamond	ㅤ	anchor diamond for 3-5s tuck → stag → tuck for smooth pace	3e
funky patterns	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	V twist, S2W, FS	ㅤ	explore limits / hold for 2-3 s final position	2 of each
ㅤ	B2W twist → straddle	ㅤ	ㅤ	ㅤ
ㅤ	straddle flagging B2W: add visual goals C2W: try FS	ㅤ	ㅤ	1 each
conditioning	Isometric folded holds	5-8s x 3	ㅤ	ㅤ
ㅤ	higher block puppy press	3-5	ㅤ	2
ㅤ	Frog walk	ㅤ	ㅤ	ㅤ
ㅤ	Lower block both feet	5	ㅤ	ㅤ

4.5 Cycle: shapes shifting 2.0 3	Drill	Volume	Cue	🎥
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
MaIntenance	Carousel of static holds	10-15 minutes. build up into your nice holds for one shape. Spend as much or little time there as wanted before moving on,	ㅤ	ㅤ
ㅤ	double triangle to pyramid	ㅤ	right side	2
shape shifting 2.0 (routine building)	Sequence creation: tuck - stag - diamond	ㅤ	anchor diamond for 3-5s tuck → stag → tuck for smooth pace	3e
funky patterns	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	V twist, S2W, FS	ㅤ	explore limits / hold for 2-3 s final position	2 of each
ㅤ	straddle flagging B2W: add visual goals C2W: try FS	ㅤ	ㅤ	1 each
conditioning	Isometric folded holds	5-8s x 3	ㅤ	ㅤ
ㅤ	higher block puppy press	3-5	ㅤ	2
ㅤ	Frog walk	ㅤ	ㅤ	ㅤ
ㅤ	higher block both feet	5	ㅤ	ㅤ

19.4 Cycle: shapes shifting 2.0 2	Drill	Volume	Cue	🎥
Of course, manage your recent pain and let the inflammation go down. If when resuming handstand you’re still sore, report	ㅤ	ㅤ	ㅤ	ㅤ
MaIntenance	Carousel of static holds	10-15 minutes. build up into your nice holds for one shape. Spend as much or little time there as wanted before moving on,	ㅤ	ㅤ
ㅤ	double triangle to pyramid	ㅤ	right side	2
shape shifting 2.0 (routine building)	Sequence creation	Transition between 3 positions.	create it, Refine it. Include tuck → stack in it.	3e
funky patterns	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	V twist, S2W, FS	ㅤ	explore limits / hold for time	2 of each
ㅤ	straddle flagging B2W	ㅤ	right side?	ㅤ
conditioning	Isometric folded holds	5-8s x 3	ㅤ	ㅤ
ㅤ	1 step at a time take off from fold on blocks → eccentrics	5	ㅤ	2

19.4 Cycle: shapes shifting 2.0 1	Drill	Volume	Cue
Of course, manage your recent pain and let the inflammation go down. If when resuming handstand you’re still sore, report	ㅤ	ㅤ	ㅤ
MaIntenance	Carousel of static holds	10-15 minutes. build up into your nice holds for one shape. Spend as much or little time there as wanted before moving on,	ㅤ
shape shifting 2.0 (routine building)	Sequence creation	Transition between 3 positions.	create it, Refine it. Include tuck → stack in it.
funky patterns	ㅤ	ㅤ	ㅤ
ㅤ	V twist, S2W, FS	ㅤ	ㅤ
ㅤ	straddle flagging C2W, B2W, FS	ㅤ	ㅤ
conditioning	Isometric folded holds	5-8s x 3	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ

11.4 - Henrike	drill	volume	cue	📹	🏅
cycle : tuck as a roundabout - 4 this week’s priority 🎯:	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Warmup	Sainaa’s priming drill	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Shoulder control	B2W balancing distance small banana take off planche take off	for priming	ㅤ	1	ㅤ
ㅤ	B2W Open shoulders, Lower body transition from wall to vertical	ㅤ	try to keep the shoulders the same hands have to be close to the wall	ㅤ	ㅤ
then	B2W small banana take off → straight	3 - 5 happy reps	ㅤ	1	ㅤ
ㅤ	FS straight	ㅤ	if solid, add the “sternum in” or PPT from the Warming up priming drill	as needed	ㅤ
Gazeshift	B2W open head in take offs	3 - 5	ㅤ	ㅤ	ㅤ
ㅤ	B2W gaze shift while off wall	5	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Tuck	FS	ㅤ	preceded by B2W kickup to tuck primers if needed	as needed	ㅤ
ㅤ	FS Tuck→ Frog → Tuck	5	if solid, finish with extension to straight	1	ㅤ
ㅤ	C2W tuck slide	3	ㅤ	ㅤ	ㅤ
ㅤ	C2W (straight) → tuck → straight	ㅤ	ㅤ	ㅤ	off wall and stabilised
ㅤ	Narrow V → tuck round trips B2W / I	ㅤ	Start more narrow than what the tutorial shows.	ㅤ	ㅤ
ㅤ	Fs tuck/frog to stag (both sides)	ㅤ	stabilise 5s	2	ㅤ
Fridge	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Fs Tuck → Frog → Hybrid	ㅤ	finish with negative au cortado	1	ㅤ
ㅤ	FS tuck → Frog → straddle	ㅤ	finish with side bending	1	ㅤ
ㅤ	straight pike → straight	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W → and ← Leg motion in I	ㅤ	ㅤ	2	ㅤ

4.4 - Henrike	drill	volume	cue	📹
cycle : tuck as a roundabout - 3 this week’s priority 🎯:	ㅤ	ㅤ	ㅤ	ㅤ
Warm-up	Lying down priming drill Tapas	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Shoulder control	B2W balancing distance small banana take off planche take off	3 - 5 happy reps	ㅤ	1
or	B2W small banana take off → straight	3 - 5 happy reps	ㅤ	1
ㅤ	B2W frozen Gymnastic kick-up into I	5-8 happy reps	ㅤ	1
ㅤ	FS	for time	ㅤ	as needed
Superopen	Sainaa’s priming drill	ㅤ	ㅤ	ㅤ
ㅤ	B2W open head in	ㅤ	hands a bit closer	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	1
Tuck	FS	ㅤ	preceded by B2W kickup to tuck primers if needed	as needed
Transitions	FS Tuck→ Frog → Tuck → straight	ㅤ	if solid, finish with extension to straight	1
ㅤ	C2W tuck slide	ㅤ	ㅤ	ㅤ
ㅤ	Narrow V → tuck round trips B2W	ㅤ	Start more narrow than what the tutorial shows.	ㅤ
I’d pick 2	Fs Tuck → Frog → Hybrid	ㅤ	finish with negative au cortado	1
ㅤ	FS tuck → Frog → straddle	ㅤ	finish with side bending	1
ㅤ	Fs tuck/frog to stag (both sides)	ㅤ	embraaaace the right side stabilise 5s	2
Fridge	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	straight pike → straight	ㅤ	ㅤ	ㅤ
ㅤ	B2W → and ← Leg motion in I	ㅤ	ㅤ	2

28./3 - Henrike	drill	volume	cue	📹
2	ㅤ	ㅤ	ㅤ	ㅤ
Warm-up	Lying down priming drill Tapas	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Shoulder control	B2W balancing distance small banana take off planche take off	3 - 5 happy reps	ㅤ	1
or	B2W small banana take off → straight	3 - 5 happy reps	ㅤ	1
ㅤ	B2W frozen Gymnastic kick-up into I	5-8 happy reps	ㅤ	1
ㅤ	FS	for time	ㅤ	as needed
Superopen	Sainaa’s priming drill	ㅤ	ㅤ	ㅤ
ㅤ	B2W open head in	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	1
Tuck	FS	ㅤ	preceded by B2W kickup to tuck primers if needed	as needed
Transitions	FS Tuck→ Frog → Tuck	ㅤ	if solid, finish with extension to straight	1
I’d pick 2	Fs Tuck → Frog → Hybrid	ㅤ	finish with negative au cortado	1
ㅤ	FS tuck → Frog → straddle	ㅤ	finish with side bending	1
ㅤ	Fs tuck/frog to stag (both sides)	ㅤ	embraaaace the right side stabilise 5s	2
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Fridge	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	straight pike → straight	ㅤ	ㅤ	ㅤ
ㅤ	B2W → and ← Leg motion in I	ㅤ	ㅤ	2

21/03	drill	volume	cue	📹
cycle : tuck as a roundabout - 1 this week’s priority 🎯: fun	ㅤ	ㅤ	ㅤ	ㅤ
Warm-up	Lying down priming drill Tapas	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Shoulder control	B2W balancing distance small banana take off planche take off	3 - 5 happy reps	ㅤ	1
or	C2W small banana take off planche take off / light	3 - 5 happy reps	ㅤ	1
ㅤ	B2W frozen Gymnastic kick-up into I	5-8 happy reps	ㅤ	1
ㅤ	FS	for time	ㅤ	as needed
ㅤ	ㅤ	ㅤ	ㅤ	1
Tuck	FS	ㅤ	preceded by B2W kickup to tuck primers if needed	as needed
Transitions	FS Tuck→ Frog → Tuck	ㅤ	if solid, finish with extension to straight	1
I’d pick 2	Fs Tuck → Frog → Hybrid	ㅤ	finish with negative au cortado	1
ㅤ	FS tuck → Frog → straddle	ㅤ	finish with side bending	1
ㅤ	Fs tuck/frog to stag (both sides)	ㅤ	embraaaace the right side	2
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Fridge	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	straight pike → straight	ㅤ	ㅤ	ㅤ
ㅤ	B2W → and ← Leg motion in I	ㅤ	ㅤ	2

14/03	drill	volume	cue	📹
cycle : open shoulders - straight and tuck - 4 this week’s priority 🎯: FS tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS Tapas , playing with the four straight shapes	5 - 10 min	if rainy day → alignment / the one open shape that suits best	ㅤ
Balance	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Lying down priming drill	ㅤ	think protaction and ab engagement	ㅤ
ㅤ	C2W super straight (open, ppt)	3 x 10s	ㅤ	1
Kick-up	B2W Frozen I	ㅤ	ㅤ	1
ㅤ	FS	ㅤ	ㅤ	2
Tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W tuck	3 -5 happy reps for starters if needed	ㅤ	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ
if strong	transition to frog (to straddle)	ㅤ	ㅤ	ㅤ
Straight lines control	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W balancing distance small banana take off planche take off	3 - 5 happy reps	ㅤ	2
ㅤ	B2W → and ← Leg motion in I	ㅤ	ㅤ	2
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Fridge	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	straight pike → straight	ㅤ	ㅤ	ㅤ

07/03	drill	volume	cue	📹
cycle : open shoulders - straight and tuck - 3 this week’s priority 🎯: FS tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS Tapas , playing with the four straight shapes	5 - 10 min	if rainy day → alignment / the one open shape that suits best	ㅤ
Balance	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Lying down priming drill	ㅤ	think protaction and ab engagement	ㅤ
ㅤ	C2W super straight (open, ppt)	3 x 10s	ㅤ	1
(superset with)	B2W straight handstand balance off wall (12.30pm)	3-5	Keep knees straight, hover	1
ㅤ	B2W straight handstand hovers off wall (1 o clock)	3-5	Keep knees straight, hover	2
Kick-up	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Perfect kick-up into straight handstand (HARD) → Ghost V to I or V → I	for time	adapt progressions to success du jour	3
ㅤ	FS	ㅤ	ㅤ	as needed
Tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W tuck	3 -5 happy reps	landing on toes and balancing in comfort	ㅤ
ㅤ	FS	ㅤ	Allow the Stag Ghost / if needed, prioritise	ㅤ
Straight lines control	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W balancing distance small banana → planche	3 - 5 happy reps	ㅤ	2
ㅤ	C2W planche → banana	3 - 5	ㅤ	2
Fridge	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	straight pike → straight	ㅤ	ㅤ	ㅤ

29.2	drill	volume	cue	📹
cycle : open shoulders - straight and tuck - 2	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS Tapas	5 - 10 min	if rainy day → alignment / the one open shape that suits best	ㅤ
Balance	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W super straight (open, ppt)	3 x 10s	ㅤ	1
(superset with)	B2W straight handstand balance off wall (12.30pm)	3-5	continue down the circuit if solid, go for drills from banana class otherwise	1-2
ㅤ	B2W straight handstand hovers off wall (1 o clock)	3-5	ㅤ	1
ㅤ	B2W straight handstand, 1cm further from wall, hovers off wall (1.30 o clock)	3-5	take the step back once landed on wall	1
Kick-up	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Perfect kick-up into straight handstand	for time	feet meet at 11, finish around 12. Momentum is killed early. Watch out for 10 o clock meetings (ie pikes)	3
ㅤ	FS	ㅤ	ㅤ	as needed
Tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W tuck	3 -5 happy reps	landing on toes and balancing in comfort	ㅤ
ㅤ	FS	ㅤ	Allow the Stag Ghost / if needed, prioritise	ㅤ
Kick-up to Tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W into tuck, balancing distance	for time and quality	ㅤ	2
ㅤ	FS into tuck	ㅤ	Watch out for Stag Ghost	2
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Full banana planche pike straight class	ㅤ	ㅤ	ㅤ	ㅤ

22.2	drill	volume	cue	📹
FS Tapas	if rainy day → alignment	ㅤ	ㅤ	ㅤ
Balance	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W super straight (open, ppt)	3 x 10s	ㅤ	1
ㅤ	B2W straight handstand balance off wall (12.30pm)	3-5	standard: every variation from the optimal alignment needs to be embraced -> take off from it and correct while balancing into the desired alignment	1-2
ㅤ	B2W straight handstand hovers off wall (1 o clock)	3-5	ㅤ	1
ㅤ	B2W straight handstand, 1cm further from wall, hovers off wall (1.30 o clock)	3-5	take the step back once landed on wall	1
Kick-up	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Perfect kick-up into straight handstand	for time	feet meet at 11, finish around 12. Momentum is killed early. Watch out for 10 o clock meetings (ie pikes)	3
ㅤ	FS	ㅤ	ㅤ	as needed
Tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W tuck	3 -5 happy reps	landing on toes and balancing in comfort	ㅤ
ㅤ	FS	ㅤ	Allow the Stag Ghost	ㅤ
Kick-up to Tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W into tuck, balancing distance	for time and quality	ㅤ	2
ㅤ	FS into tuck	ㅤ	Watch out for Stag Ghost	2
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

ㅤ	drill	volume	cue	📹
Balance	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W super straight (open, ppt)	3 x 10s	ㅤ	1
ㅤ	B2W straight handstand balance off wall (12.30pm)	3-5	standard: every variation from the optimal alignment needs to be embraced -> take off from it and correct while balancing into the desired alignment	1-2
ㅤ	B2W straight handstand hovers off wall (1 o clock)	3-5	ㅤ	1
ㅤ	B2W straight handstand, 1cm further from wall, hovers off wall (1.30 o clock)	3-5	take the step back once landed on wall	1
Kick-up	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Perfect kick-up into straight handstand	for time	feet meet at 11, finish around 12. Momentum is killed early. Watch out for 10 o clock meetings (ie pikes)	3
ㅤ	FS	ㅤ	ㅤ	as needed
Tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W tuck	3 -5 happy reps	landing on toes and balancing in comfort	ㅤ
ㅤ	FS	ㅤ	Allow the Stag Ghost	ㅤ
Kick-up to Tuck	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W into tuck, balancing distance	for time and quality	ㅤ	2
ㅤ	FS into tuck	ㅤ	Watch out for Stag Ghost	2
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

8th February

ㅤ	drill	volume	cue
Transitions / Shape Shifting	ㅤ	ㅤ	ㅤ
Straight-ish → piked family	B2W straddle → I	5	take-off and feel stable (3s) before transitions
ㅤ	ㅤ	ㅤ	go for sets with hands closer to wall (smaller straddle →I )
ㅤ	B2W narrow V → straddle	5	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
Shoulder work	C2W super straight (open, ppt) x 10s	3	low volume to reacquaint with old friend
ㅤ	B2W straight handstand: every variation from the optimal alignment needs to be embraced -> take off from it and correct while balancing into the desired alignment	ㅤ	use the loss of balance OS to the max of what they have to offer
ㅤ	FS	ㅤ	ㅤ
Pikes	B2W tuck	3 -5 happy reps	landing on toes and balancing in comfort in allowed
ㅤ	FS	ㅤ	ㅤ

25th January- body recovery

Handstands

A) B2W straight handstand: every variation from the optimal alignment needs to be embraced -> take off from it and correct while balancing into the desired alignment

B) B2W straight kick-up: landing already both feet together + freeze

If more can be fit into the session, borrow from last week / FS

Pincha

C) Pincha open shoulders Tuck B2W -> making your way towards hollowbacks / deep pikes

D) Pincha exit movement research

If more can be done, funky pincha on the good side

17th January

Put movement and right leg on the side for now, and see how wrist is recovering.

Alignment

A) B2W narrowest V handstand: alignment based, focus on just the upper body, PPT, hands close to wall x 20s x3. No balance

B) B2W narrowest V → I x 20s x3.

and / or

C)C2W super straight (open, ppt) x 20s

Balance

D) B2W I, sculpting your hold into the sensations you experienced in A and B.

Control

E) B2W - FS pike to straight to pike

F) B2W straddle to I:

Perfect straddle take off

I to closed to pike

Henrike

8th February

25th January- body recovery

17th January