Helga

Consistency & Timber Protocol	Drill	Volume	ㅤ
ㅤ	B2W no finger kick-up (aim for soft rather than frozen)	8 - 12	at beginmning of session or superset with FS
ㅤ	B2W shoulder flossing Tethered - Take off and Transitional varaition	b2w H → C C2W or B2W F → W 3 each	start small try to hold 3 - 5 seconds after shoulders move forward branche and tree analogy make sure you are steady and still when you take off for the transition off
ㅤ	B2W US leg savior	5	:spice
ㅤ	Elbow elevators: - max bent arm holds - recovery	3 5	ㅤ
ㅤ	US kick-up recovery	ㅤ	ㅤ
ㅤ	max finger pushing with modulating and falling towers (corridor)	ㅤ	ㅤ

notion image

3 - consistency	ㅤ	ㅤ	ㅤ
ㅤ	Body awareness C → K → C tethered on the wall. B2W on the wall, then off and transitioning off the wall and C2W slower on the wall x 3, then attempt to take off	2 both sides	spend 3 seconds of stillness in each position >3 positions per set if taking off: hold 3 seconds off the wall
ㅤ	Boring identical kick-up : soft landing no freeze with virtual validator	10-20	can keep the right leg straight from the moment it pushes /or keep it bent
Max finger pushing:	pike ping pongs b2w	ㅤ	ㅤ
or	b2w falling towers (moving the US leg)	ㅤ	ㅤ
Then freestanding.	ㅤ	ㅤ	ㅤ
If going well	Keep freestanding	ㅤ	ㅤ
If US	Timber recovery (shoulder OR elbow) B2W	ㅤ	ㅤ
ㅤ	W max holds B2W	ㅤ	ㅤ
if OS with no freeeze	Momentum work B2W	ㅤ	ㅤ
ㅤ	Bending front leg more in charger and balancing that B2W	ㅤ	ㅤ
if OS with 1-4s freeze	Balance stamina: finger games	ㅤ	ㅤ
if shoulders go to F	C2w planche off the wall	ㅤ	ㅤ
Fridge	elevators with anti-hollowback in mind	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ

2 - consistency	ㅤ	ㅤ	ㅤ
ㅤ	Body awareness C → K → W tethered on the wall. B2W on the wall, then off and transitioning off the wall and C2W slower on the wall x 3, then attempt to take off	2 both sides	spend 3 seconds of stillness in each position >3 positions per set
ㅤ	Boring identical kick-up : soft landing no freeze with virtual validator	10-20	ㅤ
Max finger pushing:	pike ping pongs b2w	ㅤ	ㅤ
or	b2w falling towers (moving the US leg)	ㅤ	ㅤ
Then freestanding.	ㅤ	ㅤ	ㅤ
If going well	Keep freestanding	ㅤ	ㅤ
If US	Timber recovery (shoulder OR elbow) B2W	ㅤ	ㅤ
ㅤ	W max holds B2W	ㅤ	ㅤ
if OS with no freeeze	Momentum work B2W	ㅤ	ㅤ
ㅤ	Bending front leg more in charger and balancing that B2W	ㅤ	ㅤ
if OS with 1-4s freeze	Balance stamina: finger games	ㅤ	ㅤ
if shoulders go to F	C2w planche off the wall	ㅤ	ㅤ

1 - consistency	ㅤ	ㅤ
ㅤ	Body awareness C → K → W tethered on the wall. B2W and C2W	2 both sides
ㅤ	Boring identical kick-up with virtual validator	10-20
Max finger pushing:	pike ping pongs b2w	ㅤ
or	b2w falling towers (moving the US leg)	ㅤ
Then freestanding.	ㅤ	ㅤ
If going well	Keep freestanding	ㅤ
If US	Timber recovery (shoulder OR elbow) B2W	ㅤ
ㅤ	W max holds B2W	ㅤ
if OS with no freeeze	Momentum work B2W	ㅤ
ㅤ	Bending front leg more in charger and balancing that B2W	ㅤ
if OS with 1-4s freeze	Balance stamina: finger games	ㅤ

4 - duration	ㅤ	ㅤ	ㅤ
FS	V or charger	ㅤ	distinguish btw us, OS but bailed rep and btw OS hold from hold with timbers (elbows active)
Kickup	No finger	ㅤ	ㅤ
Timber	elbows: flexion	ㅤ	⚠️ initial shoulder stack
ㅤ	B2W take off with locked elbows → force the timber → bend and recover	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
Alignment	(tethered variations) B2W W take off B2W C take off → transition to K	ㅤ	ㅤ
Pike	B2W pike max holds	5	go for max hold when coming back to wall, reset and wait 3 seconds before taking off again
ㅤ	C2W pike take off (incremental take off)	5	ㅤ
Troubleshoot	if US FS → B2W shoulder blocker (C or K) 3 times → FS → FS, left leg actually OS into bailing	ㅤ	ㅤ
Fridge	chaos	ㅤ	ㅤ
ㅤ	b2w us kickup -elbow recovery	ㅤ	ㅤ
ㅤ	b2w apex kickup / elevator	ㅤ	ㅤ
ㅤ	finger games	ㅤ	ㅤ

3 - duration	ㅤ	ㅤ	ㅤ
FS	V or charger	ㅤ	whichever is working best
Kickup	No finger	ㅤ	ㅤ
Timber	elbows: flexion	ㅤ	⚠️ initial shoulder stack
ㅤ	B2W take off with locked elbows → force the timber → bend and recover	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
Alignment	(tethered variations) B2W C take off → transition to W B2W C take off → transition to K	ㅤ	ㅤ
Pike	B2W pike ping pongs	5	closer to wall
ㅤ	C2W pike take off (incremental take off)	5	ㅤ
Fridge	chaos	ㅤ	ㅤ
ㅤ	b2w us kickup -elbow recovery	ㅤ	ㅤ
ㅤ	b2w apex kickup / elevator	ㅤ	ㅤ

2 - duration	ㅤ	ㅤ	ㅤ
FS	V or charger	ㅤ	whichever is working best
Timber	elbows: flexion	ㅤ	⚠️ initial shoulder stack
ㅤ	B2W take off with locked elbows → force the timber → bend and recover	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
Alignment	(tethered variations) B2W C take off → transition to W B2W C take off → transition to K	ㅤ	ㅤ
Pike	B2W pike ping pongs	5	closer to wall
ㅤ	C2W pike take off (incremental take off)	5	ㅤ
Fridge	chaos	ㅤ	ㅤ

1	ㅤ	ㅤ	ㅤ
FS	V or charger	ㅤ	ㅤ
Timber	elbows: flexion	ㅤ	ㅤ
ㅤ	B2W take off with locked elbows → force the timber → bend and recover	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
Corridor?	ㅤ	ㅤ	ㅤ
Alignment	(tethered variations) B2W C take off → transition to W B2W C take off → transition to K	ㅤ	ㅤ
Pike	B2W pike take off	5	closer to wall
ㅤ	C2W pike take off	5	ㅤ
Fridge	chaos	ㅤ	ㅤ

stronger balancing in C+ / K FS.

notion image

4 HOVER + discover how stronger fingers can push ~charger	Drill	Volume	Cue	ㅤ
ㅤ	Floating kick-up B2W in C C2W pike OFF + hold b2w slightly bent elbows max holds	5 - 10 3-5 4-5	ㅤ	ㅤ
ㅤ	sprinkle FS throughout	ㅤ	ㅤ	ㅤ
Alignment	B2W max holds @W (set up on wall first) - C (set up on wall or floating kick-up) - K (floating kick-up)	3 each or 5 if one per sess	how late can we timber	ㅤ
Balance	C2W gradual ping pongs max holds off in C / C-	5	bring hands further from wall	1 gradual ping pong
Control	B2W C take off → transition to K	5	ㅤ	2
Pike	C2W pike ON C2W OFF + hold	10s+ ON → take off → bail	Holds ON: shouders C + stillness when holding feet stay a few mm off wall For take off: Staggered leg	ㅤ
ㅤ	B2W foot on wall → butt on wall → take off	for time and fun	ㅤ	2
fridge		ㅤ	ㅤ	ㅤ

3 HOVER + discover how stronger fingers can push ~charger	Drill	Volume	Cue	ㅤ
ㅤ	Floating kick-up B2W in C C2W pike OFF + hold b2w slightly bent elbows max holds	5 - 10 3-5 4-5	ㅤ	ㅤ
ㅤ	sprinkle FS throughout	ㅤ	ㅤ	ㅤ
Alignment	B2W max holds @W (set up on wall first) - C (set up on wall or floating kick-up) - K (floating kick-up)	3 each or 5 if one per sess	how late can we timber	ㅤ
Balance	C2W gradual ping pongs max holds off in C / C-	5	bring hands further from wall	1 gradual ping pong
Control	B2W C take off → transition to K	5	ㅤ	2
Pike	C2W pike ON C2W OFF + hold	10s+ ON → take off → bail	Holds ON: shouders C + stillness when holding feet stay a few mm off wall For take off: Staggered leg	ㅤ
ㅤ	B2W foot on wall → butt on wall → take off	for time and fun	ㅤ	2
fridge	elbows B2W C take off → transition to W	ㅤ	ㅤ	ㅤ

2 HOVER + discover how stronger fingers can push	Drill	Volume	Cue	ㅤ
ㅤ	Floating kick-up B2W in C C2W pike OFF + hold b2w slightly bent elbows max holds	5 - 10 3-5 4-5	ㅤ	ㅤ
ㅤ	sprinkle FS throughout	ㅤ	ㅤ	ㅤ
Alignment	B2W max holds @W (set up on wall first) - C (set up on wall or floating kick-up) - K (floating kick-up)	3 each or 5 if one per sess	how late can we timber	ㅤ
Balance	C2W gradual ping pongs max holds off in C / C-	5	bring hands further from wall	1 gradual ping pong
Control	B2W C take off → transition to K	5	ㅤ	2
Pike	C2W pike ON C2W OFF + hold	10s+ ON → take off → bail	Holds ON: shouders C + stillness when holding feet stay a few mm off wall	ㅤ
ㅤ	B2W foot on wall → butt on wall → take off	for time and fun	ㅤ	2
fridge	elbows B2W C take off → transition to W	ㅤ	ㅤ	ㅤ

1 HOVER + discover how stronger fingers can push	Drill	Volume	Cue	ㅤ
ㅤ	sprinkle FS throughout	ㅤ	ㅤ	ㅤ
Alignment	B2W max holds @W - C - K	3 each or 5 if one per sess	how late can we timber	ㅤ
Balance	C2W gradual ping pongs max holds off	5	bring hands further from wall	1 gradual ping pong
Control	B2W C take off → transition to K B2W C take off → transition to W	5	ㅤ	2
Pike	C2W pike ON C2W OFF + hold	10s+ ON → take off → bail	Holds ON: shouders C + stillness when holding feet stay a few mm off wall	ㅤ
ㅤ	B2W foot on wall → butt on wall → take off	for time and fun	ㅤ	2
fridge	elbows	ㅤ	ㅤ	ㅤ

1	Drill	Volume	Cue
ㅤ	sprinkle FS throughout	ㅤ	ㅤ
Alignment	B2W max holds @W - C - K	3 each or 5 if one per sess	ㅤ
Balance	C2W max holds off	5	bring hands further from wall
Control	B2W C take off → transition to K B2W C take off → transition to W	5	ㅤ
Pike	C2W pike ON	10s ON → take off → bail	shouders C
ㅤ	B2W foot on wall → butt on wall → take off	for time and fun	ㅤ

past programs

4 consolidate OS + ping pong (3-5) FS Recognise and start saving timbers The improver switch model for targeted sessions	Drill	Volume	Cue	ㅤ
supersetting with FS is the key	if push too early FS → frozen kickups B2W if >3s → triple push	ㅤ	ㅤ	ㅤ
Foundations - scales	shoulders vs pelvis vs leg take off	2-3 takes off x 3	hold 3s everytime ON for pike → bail elbow bending ⚠️	2
ㅤ	C2W or B2W max tension in legs (see twitch class)	3	ㅤ	ㅤ
ㅤ	c2w clean take-off	3-5	right extension ⛔	2
ㅤ	c2w clean take-off + max holds	→I 5s holds x 5	ㅤ	1
ㅤ	B2W soft kick-up (close to wall) B2W frozen kick-ups	5 each	! stack in C	1
Balance	→ Triple push close to wall	for time	ㅤ	1
and / or	→ Triple push a bit further from wall	for time	ㅤ	1
Timber	Timber class II	ㅤ	ㅤ	3 recoveries
Fridge	B2W changing tensions hold / relaxed hold elbow recover	ㅤ	ㅤ	ㅤ
ㅤ	W → C b2w	ㅤ	ㅤ	ㅤ

3 consolidate OS + ping pong (3-5) FS Recognise and start saving timbers The improver switch model for targeted sessions	Drill	Volume	Cue	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Foundations - scales	shoulders vs pelvis vs leg take off	5 minutes	hold 3s everytime ON for pike	2
ㅤ	C2W or B2W max tension in legs (see twitch class)	3	ㅤ	ㅤ
ㅤ	c2w clean take-off	3-5	right extension ⛔	2
ㅤ	c2w clean take-off + max holds	→I 5s holds x 5	ㅤ	1
ㅤ	B2W soft kick-up (close to wall) B2W frozen kick-ups	5 each	ㅤ	1
Balance	→ Triple push close to wall	for time	ㅤ	1
and / or	→ Triple push a bit further from wall	for time	ㅤ	1
Timber	Timber class II	ㅤ	ㅤ	3 recoveries
Fridge	B2W changing tensions hold / relaxed hold elbow recover	ㅤ	ㅤ	ㅤ

2 consolidate OS + ping pong (3-5) FS Recognise and start saving timbers	Drill	Volume	Cue	ㅤ
ㅤ	front view c2w max hold side view long FS holds	ㅤ	ㅤ	ㅤ
Foundations - scales	shoulders vs pelvis vs leg take off	5 minutes	hold 3s everytime	2
ㅤ	C2W or B2W max tension in legs (see twitch class)	3	ㅤ	ㅤ
ㅤ	c2w clean take-off	3-5	right extension ⛔	2
ㅤ	c2w clean take-off + max holds	→I 5s holds x 5	ㅤ	1
ㅤ	B2W soft kick-up (close to wall) B2W frozen kick-ups	5 each	ㅤ	1
Balance	Balance Pingpong → Double push → Triple push close to wall	for time	ㅤ	1
and / or	Balance Pingpong → Double push → Triple push a bit further from wall	for time	ㅤ	1
Timber	Timber class II	ㅤ	ㅤ	3 recoveries
Fridge	B2W changing tensions hold / relaxed hold elbow recover	ㅤ	ㅤ	ㅤ

1 consolidate OS + ping pong (3-5) FS Recognise and start saving timbers	Drill	Volume	Cue	ㅤ
Foundations - scales	shoulders vs pelvis vs leg take off	5 minutes	ㅤ	2
ㅤ	C2W or B2W max tension in legs (see twitch class)	3	ㅤ	1
ㅤ	c2w clean take-off	3-5	right extension ⛔	2
ㅤ	c2w clean take-off + max holds	→I 5s holds x 5	ㅤ	1-2
ㅤ	B2W soft kick-up (close to wall) B2W frozen kick-ups	5 each	ㅤ	2-3
Balance	Balance Pingpong → Double push → Triple push close to wall	for time	ㅤ	1
and / or	Balance Pingpong → Double push → Triple push a bit further from wall	for time	ㅤ	1
Timber	Timber class II	ㅤ	ㅤ	3 recoveries

past programs

4 🎯 successful FS is the best teacher 👁️ elbows bending / shoulders planching	Drill	Volume	Cue	🎥
ㅤ	Timber class part I	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up	Soft kick-ups Frozen kick-ups (shaping-balancing distance)	5 each	🎯 50% frozen	ㅤ
Tension	C2W tension hold V shape ON WALL	20s x 3	stillness	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ
Gauntlet	GDBD: BD → GD take off → push on fingers, come back. GDBD: BD → GD take off → balance longer	3	keep leading the take off with counterweights	ㅤ
ㅤ	C2W take off	ㅤ	shoulders stacked (lower body drives the take off)	ㅤ
Balance	Pingpong → Double push → Triple push in 11:05 and 12 :05 Max holds 11:05 and 12 :05	for time 5 max holds	ㅤ	ㅤ
ㅤ	C2W take off	5	change wall hands distance	ㅤ
Breaking zone	us leg moving recovery	ㅤ	ㅤ	ㅤ
Your recipe 🧑‍🍳	kickup into planched hs? → stacked (lower body undershot), stabilise and freeze (1-2s) → left leg goes more overshot as shoulder perform elevator (re-stacking + flexion)	ㅤ	ㅤ	ㅤ
Fridge	C2W gauntlet: closed shoulder take off - open shoulder take off	ㅤ	ㅤ	ㅤ
ㅤ	B2W planched V → stacked V	ㅤ	ㅤ	ㅤ
ㅤ	tethered planche	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	elbow recovery at the end of US kick-up >better than > planching	ㅤ	ㅤ	ㅤ
ㅤ	shoulder stack: C FS	ㅤ	ㅤ	ㅤ

3 🎯 successful FS is the best teacher 👁️ elbows bending / shoulders planching	Drill	Volume	Cue	🎥
ㅤ	timber hates peach	ㅤ	ㅤ	ㅤ
ㅤ	how much we timber	ㅤ	ㅤ	ㅤ
Kick-up	Soft kick-ups Frozen kick-ups	5 each	🎯 50% frozen	ㅤ
Tension	C2W tension hold V shape ON WALL	20s x 3	stillness	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ
Gauntlet	GDBD: BD → GD take off → push on fingers, come back. GDBD: BD → GD take off → balance longer	3	keep leading the take off with counterweights	ㅤ
ㅤ	C2W take off	ㅤ	shoulders stacked (lower body drives the take off)	ㅤ
Balance	Pingpong → Double push → Triple push in 11:05 and 12 :05 Max holds 11:05 and 12 :05	for time 5 max holds	ㅤ	ㅤ
ㅤ	C2W take off	5	change wall hands distance	ㅤ
Breaking zone	us leg moving recovery	ㅤ	ㅤ	ㅤ
Your recipe 🧑‍🍳	kickup into planched hs (lower body undershot), stabilise and freeze (1-2s) → left leg goes more overshot as shoulder perform elevator (re-stacking + flexion)	ㅤ	ㅤ	ㅤ
Fridge	C2W gauntlet: closed shoulder take off - open shoulder take off	ㅤ	ㅤ	ㅤ
ㅤ	B2W planched V → stacked V	ㅤ	ㅤ	ㅤ
ㅤ	tethered planche	ㅤ	ㅤ	ㅤ
ㅤ	Timber class part I	ㅤ	ㅤ	ㅤ

2 🎯 planche vs stacked and lower body OS	Drill	Volume	Cue	🎥
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up	Soft kick-ups Frozen kick-ups	5 each	🎯 50% frozen	ㅤ
Tension	C2W tension hold V shape ON WALL	20s x 3	stillness	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ
Gauntlet	GDBD: BD → GD take off → push on fingers, come back. GDBD: BD → GD take off → balance longer	3	ㅤ	ㅤ
ㅤ	C2W take off	ㅤ	shoulders stacked (lower body drives the take off)	ㅤ
Balance	Pingpong → Double push → Triple push in 11:05 and 12 :05 Max holds 11:05 and 12 :05	for time 5 max holds	ㅤ	ㅤ
ㅤ	C2W take off	5	change wall hands distance	ㅤ
Breaking zone	us leg moving recovery	ㅤ	ㅤ	ㅤ
Fridge	C2W gauntlet: closed shoulder take off - open shoulder take off	ㅤ	ㅤ	ㅤ
ㅤ	B2W planched V → stacked V	ㅤ	ㅤ	ㅤ
ㅤ	tethered planche	ㅤ	ㅤ	ㅤ

1 🎯 planche vs stacked and lower body OS	Drill	Volume	Cue	🎥
why lower body and shoulders can’t be both OS	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up	Soft kick-ups Frozen kick-ups	5 each	🎯 60% frozen	ㅤ
Tension	C2W tension hold V shape ON WALL	20s x 3	stillness	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ
Gauntlet	GDBD: BD → GD take off → push on fingers, come back.	3	ㅤ	ㅤ
ㅤ	C2W take off	ㅤ	shoulders stacked (lower body drives the take off)	ㅤ
Balance	Pingpong → Double push → Triple push Max holds	for time 5 max holds	ㅤ	ㅤ
Fridge	C2W gauntlet: closed shoulder take off - open shoulder take off	ㅤ	ㅤ	ㅤ
ㅤ	B2W planched V → stacked V	ㅤ	ㅤ	ㅤ
ㅤ	tethered planche	ㅤ	ㅤ	ㅤ

4	Drill	Volume	Cue	🎥
priorities	kick-up: mastering soft kick-ups ✅ improving freeze ✅ fingers: ping pongs x 3 while conserving the 1st stack ✅ alignment: GDBD ✅ FS: neutral cueing, overshot ✅	1) 1st stacks 2) c2w ladder 3) fingers and relationship with 1st stack	ㅤ	ㅤ
Body awareness	Tension class (was that the one you couldnt access? I feel it was another one, since this one was available as a Youtube link a few weeks ago in your program)	ㅤ	ㅤ	ㅤ
FS fun	FS overshot / freeze	ㅤ	ㅤ	ㅤ
Kick-up	Soft kick-ups Frozen kick-ups	5 each	Rehearse the finger pushing layer of the lasagna more	ㅤ
Balance	B2W finger pushing: triple push max hold	5 3	think of stacks while kick-up and finger pushing	ㅤ
ㅤ	C2W holds	ㅤ	mind the planche	ㅤ
FS fun	FS overshot FS freeze	10-20 OS	maximal tension at the apex superset with tension drills	ㅤ
prioritise:	gauntlet c2w ladder	ㅤ	ㅤ	ㅤ
Fridge	position a and b	ㅤ	ㅤ	ㅤ
ㅤ	micro correction b2w in stack → timber planche recovery	ㅤ	ㅤ	ㅤ
ㅤ	shoulder blokcer	ㅤ	for tethered GDBD 2 reps max set (asslow as possible)	ㅤ
ㅤ	balancing distance	ㅤ	ㅤ	ㅤ
ㅤ	tension gears - how tense = us and relaxed = OS	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

3	Drill	Volume	Cue	🎥
priorities	kick-up: mastering soft kick-ups improving freeze fingers: ping pongs x 3 while conserving the 1st stack (you currently either use planche to hold, or sacrifice early the frist stack as you balance with your fingers) alignment: GDBD FS: neutral cueing, overshot	1) 1st stacks 2) c2w ladder 3) fingers and relationship with 1st stack	ㅤ	ㅤ
Body awareness	C2W shoulder awareness	ㅤ	ㅤ	ㅤ
FS fun	FS overshot / freeze	ㅤ	ㅤ	ㅤ
Kick-up	Soft kick-ups Frozen kick-ups	5 each	think of stacks while kick-up and finger pushing	ㅤ
Balance	B2W finger pushing: triple push max hold	5 3	think of stacks while kick-up and finger pushing	ㅤ
ㅤ	C2W holds	ㅤ	mind the planche	ㅤ
FS fun	FS overshot FS freeze	10-20 OS	maximal tension at the apex superset with tension drills	ㅤ
If time:	(gauntlet c2w ladder )	ㅤ	ㅤ	ㅤ
Fridge	position a and b	ㅤ	ㅤ	ㅤ
ㅤ	micro correction b2w in stack → timber planche recovery	ㅤ	ㅤ	ㅤ
ㅤ	body awareness	ㅤ	ㅤ	ㅤ
Next week	ㅤ	ㅤ	for tethered GDBD 2 reps max set (asslow as possible)	ㅤ
ㅤ	shoulder blokcer	ㅤ	ㅤ	ㅤ
ㅤ	balancing distance	ㅤ	ㅤ	ㅤ

23.9 cementing your foundations - 2 consolidate the silence of 1st stack + work on planche and this lecture	Drill	Volume	Cue	🎥
priorities	kick-up: mastering soft kick-ups improving freeze fingers: ping pongs x 3 while conserving the 1st stack (you currently either use planche to hold, or sacrifice early the frist stack as you balance with your fingers) alignment: GDBD FS: neutral cueing, overshot	1) 1st stacks 2) c2w ladder 3) fingers and relationship with 1st stack	ㅤ	ㅤ
FS fun	FS overshot / freeze	ㅤ	ㅤ	ㅤ
Alignment	1st stack	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	when finger pushing ,feel what naturally happens to 1st stacks.	ㅤ
Kick-up	Soft kick-ups Frozen kick-ups	5 each	think of stacks while kick-up and finger pushing	ㅤ
Balance	B2W finger pushing: triple push max hold	5 3	think of stacks while kick-up and finger pushing	ㅤ
ㅤ	C2W holds	ㅤ	mind the planche	ㅤ
FS fun	FS overshot FS freeze	10-20 OS	1st stack, hand weight distribution and linger and bail late	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Fridge	position a and b	ㅤ	ㅤ	ㅤ
ㅤ	micro correction b2w in stack → timber planche recovery	ㅤ	ㅤ	ㅤ
ㅤ	body awareness	ㅤ	ㅤ	ㅤ
Next week	(gauntlet c2w ladder )	ㅤ	for tethered GDBD 2 reps max set (asslow as possible)	ㅤ
ㅤ	shoulder blokcer	ㅤ	ㅤ	ㅤ
ㅤ	balancing distance	ㅤ	ㅤ	ㅤ

16.9 cementing your foundations - 1	Drill	Volume	Cue	🎥
priorities	kick-up: mastering soft kick-ups improving freeze fingers: ping pongs x 3 while conserving the 1st stack (you currently either use planche to hold, or sacrifice early the frist stack as you balance with your fingers) alignment: GDBD FS: neutral cueing, overshot	1) 1st stacks 2) c2w ladder 3) fingers and relationship with 1st stack	ㅤ	ㅤ
FS fun	FS overshot / freeze	ㅤ	ㅤ	ㅤ
Alignment	1st stack	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	when finger pushing ,feel what naturally happens to 1st stacks.	ㅤ
Kick-up	think of stacks while kick-up and finger pushing	ㅤ	ㅤ	ㅤ
Balance	think of stacks while kick-up and finger pushing	ㅤ	ㅤ	ㅤ
FS fun	FS overshot / freeze	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Next week	(gauntlet c2w ladder )	ㅤ	for tethered GDBD 2 reps max set (asslow as possible)	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Fridge	position a and b	ㅤ	ㅤ	ㅤ
ㅤ	body awareness	ㅤ	ㅤ	ㅤ
ㅤ	shoulder blokcer	ㅤ	ㅤ	ㅤ

2.9 3 play with structure of program to make it digestible	Drill	Volume	Cue	🎥
tension	keep relevant drills in warm-up	ㅤ	ㅤ	ㅤ
ㅤ	FS	ㅤ	ㅤ	as needed
kick-up	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	lasagna kick up	ㅤ	ㅤ	ㅤ
ㅤ	b2w frozen kick-ups	5	% consistency rate?	5
alignment	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	GDBD regressions - elevated surface - legs bent	ㅤ	big movement, no head active movement	2 each
ㅤ	C2W GDBD 1 legged at different distances	2 round trips x 4	don’t force the take off when you open see recap module 3	1-2
finger pushing	4 finger pushing patterns` + max hold x 3	2-3 of first 3 5 double pushes	ㅤ	2 of each
ㅤ	C2W sliding pingpongs	3-5	ㅤ	2
ㅤ	C2W ON AND OFF wall	2 each	ㅤ	ㅤ
FS	ㅤ	for time	ㅤ	3 -5
Fridge	position a and b	ㅤ	ㅤ	ㅤ
ㅤ	body awareness	ㅤ	ㅤ	ㅤ
ㅤ	gauntlet c2w ladder	ㅤ	ㅤ	ㅤ

15.8 2 play with structure of program to make it digestible	Drill	Volume	Cue	🎥
tension	keep relevant drills in warm-up	ㅤ	ㅤ	ㅤ
kick-up	b2w soft kick-ups	5	% consistency rate?	2
ㅤ	b2w frozen kick-ups	5	% consistency rate?	2
alignment	shoulder stack https://youtu.be/IiJWqlnPpy4	ㅤ	keep an eye on shoulder stack while B2W kick-up, C2W balancing and FS freezing	record 2-3 backward motion if relevant
ㅤ	C2W GDBD 1 legged at different distances	2 round trips x 4	continuous movement from one to other ⚠️ parasitic movement at shoulder, hip and leg level see recap module 3	1-2
finger pushing	4 finger pushing patterns` + max hold x 3	2-3 of first 3 5 double pushes	ㅤ	2 of each
ㅤ	C2W sliding pingpongs	3-5	ㅤ	ㅤ
FS	ㅤ	for time	ㅤ	3 -5
Fridge	position a and b	ㅤ	ㅤ	ㅤ

15.8 1	Drill	Volume	Cue	🎥
tension	class	ㅤ	ㅤ	ㅤ
kick-up	b2w soft kick-ups	5	ㅤ	2
ㅤ	b2w frozen kick-ups	5	ㅤ	2
alignment	shoulder stack https://youtu.be/IiJWqlnPpy4	ㅤ	keep an eye on shoulder stack while B2W kick-up, C2W balancing and FS freezing	record 2-3 backward motion if relevant
ㅤ	C2W GDBD 1 legged at different distances	2 round trips x 4	ㅤ	1-2
finger pushing	4 finger pushing patterns	ㅤ	ㅤ	1 of each
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
FS	ㅤ	for time	ㅤ	3 -5
Fridge	position a and b	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ