Handstand Academy - Start Here

Coach’s notes: elbow elevator from bent to supple, sticking it

1	Drill	Volume	Cue
Fs throughout the sess	ㅤ	ㅤ	ㅤ
ㅤ	soft → frozen kick-ups at K	ㅤ	ㅤ
Balance	corridor V or charger K max hold	ㅤ	ㅤ
ㅤ	B2W C max holds	ㅤ	ㅤ
Commitment	corridor 1o clock V take off (+ falling tower into wall) corridor 1 o clock V take off (+falling tower into bail )	ㅤ	ㅤ
Elbows	B2W bent elbows max hold	4	hover foot off the wall
ㅤ	stabilisation and elbow elevator	5-10	undershooting = 0 reaching the wall = 1 stabilising (even if elbows are not fully extended) = 5
ㅤ	ㅤ	ㅤ	🔬 do we need to go from bent elbows to K (legs at 11)

4vlonger K for longer holds C for commitment	Drill see stabilisation phase	volume	Cue
ㅤ	shorter sess for fresh fs	ㅤ	ㅤ
Alignment	frozen kick-ups at K	ㅤ	no elbows
ㅤ	or floating kick-ups at C	ㅤ	shoulder blocker
Balance	B2W charger max hold in C B2W ditto in K	ㅤ	for c, finger games
ㅤ	corridor V or charger K max hold	ㅤ	diagonal line btw pelvis and shoulders
ㅤ	corridor V or charger C max hold	ㅤ	ㅤ
Conditioning	B2W elevator charger B2W max hold slightly bent elbows	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
Fridge	planche stamina Leg bent leg in charger. extending with right intensity as tool of timber recovery	ㅤ	ㅤ

3 longer K for longer holds C for commitment	Drill	volume	Cue
ㅤ	shorter sess for fresh fs	ㅤ	ㅤ
Alignment	frozen kick-ups at K	ㅤ	no elbows
ㅤ	or floating kick-ups at C	ㅤ	shoulder blocker
Balance	B2W charger max hold in C B2W ditto in K	ㅤ	for c, finger games
ㅤ	corridor V or charger K max hold	ㅤ	diagonal line btw pelvis and shoulders
ㅤ	corridor V or charger C max hold	ㅤ	ㅤ
Conditioning	B2W elevator charger B2W max hold slightly bent elbows	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ

2 longer K for longer holds C for commitment	Drill	volume	Cue
Alignment	frozen kick-ups at K	ㅤ	no elbows
ㅤ	or floating kick-ups at C	ㅤ	shoulder blocker
Balance	B2W charger max hold in C B2W ditto in K	ㅤ	ㅤ
ㅤ	corridor V or charger K max hold	ㅤ	diagonal line btw pelvis and shoulders
ㅤ	corridor V or charger C max hold	ㅤ	ㅤ
Conditioning	B2W elevator charger B2W max hold slightly bent elbows	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ

1 longer K for longer holds C for commitment	Drill	volume	Cue
Alignment	frozen kick-ups at K	ㅤ	ㅤ
ㅤ	or floating kick-ups at C	ㅤ	shoulder blocker
Balance	B2W charger max hold in C B2W ditto in K	ㅤ	ㅤ
ㅤ	corridor V or charger K max hold	ㅤ	diagonal line btw pelvis and shoulders
ㅤ	corridor V or charger C max hold	ㅤ	ㅤ
Conditioning	B2W elevator charger	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ

4	Drill	volume	cue	week 1
Balance	harder charger take off in K or C + max holds (PPT)	5s+ x 5	10s of fight	ㅤ
ㅤ	FS no priming	ㅤ	focus on stabilisation	ㅤ
Alignment	No finger frozen kick-up (with shoulder blockers)	for time	ㅤ	ㅤ
ㅤ	harder charger take off in C + max holds w/ PPT w/ shoulder blockers sometimes	ㅤ	ㅤ	ㅤ
Elevators	GDBD/ inspired from gauntlet: C2W BD take off, GD take off	3	ㅤ	ㅤ
ㅤ	B2W: take off elevator	2	ㅤ	ㅤ
b2w take off 🎯	3 pingpongs while staying ON, then mm by mm	ㅤ	ㅤ	ㅤ
ㅤ	B2W bd → gd transitional elevator / into butt to wall	5	→ right leg reposition → small controllable elevator → performed if right isn’t moving	ㅤ
or	B2W K → C	5	ㅤ	ㅤ
Corridor commitment	C2W take off + holds	ㅤ	when reaching b2w, reset c2w	ㅤ
Fridge	Breaking zone three tools of action: - pushing like crazy with fingers - close the shoulders agressively - change shoulder stack towards H	ㅤ	ㅤ	ㅤ

3	Drill	volume	cue
Balance	harder charger take off in K or C + max holds (PPT)	5s+ x 5	10s of fight
ㅤ	FS no priming	ㅤ	focus on stabilisation
Alignment	No finger frozen kick-up (with shoulder blockers)	for time	ㅤ
ㅤ	harder charger take off in C + max holds w/ PPT w/ shoulder blockers sometimes	ㅤ	ㅤ
Elevators	GDBD/ inspired from gauntlet: C2W BD take off, GD take off	3	ㅤ
ㅤ	B2W: take off elevator	2	ㅤ
ㅤ	B2W bd → gd transitional elevator / into butt to wall	5	→ right leg reposition
or	B2W K → C	5	ㅤ
Corridor commitment	C2W take off + holds	ㅤ	when reaching b2w, reset c2w
ㅤ	ㅤ	ㅤ	ㅤ

2	Drill	volume	cue
Balance	harder charger take off in K or C + max holds (PPT)	5s+ x 5	10s of fight
ㅤ	FS no priming	ㅤ	focus on stabilisation
Alignment	No finger frozen kick-up (with shoulder blockers)	for time	ㅤ
ㅤ	harder charger take off in C + max holds w/ PPT	ㅤ	ㅤ
Elevators	GDBD/ inspired from gauntlet: C2W BD take off, GD take off	3	ㅤ
ㅤ	B2W: take off elevator	2	ㅤ
ㅤ	B2W bd → gd transitional elevator	5	ㅤ
or	B2W K → C	5	ㅤ
Corridor commitment	C2W take off + holds	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ

1	Drill	volume	cue
Balance	harder charger take off in K + max holds	5s+ x 5	10s of fight
ㅤ	FS no priming	ㅤ	focus on stabilisation
Alignment	No finger frozen kick-up (with shoulder blockers)	for time	ㅤ
ㅤ	harder charger take off in C + max holds	ㅤ	ㅤ
Elevators	inspired from gauntlet: C2W BD take off, GD take off	3	ㅤ
ㅤ	B2W: take off elevator	2	ㅤ
ㅤ	B2W bd → gd transitional elevator	5	ㅤ
or	B2W K → C	5	ㅤ
Corridor ?	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ

b2w “feet together” C max hold

4 shoulder stacks, finger dominance - body awareness	Drill	Volume	Cue
ㅤ	decision tree / sisyphus	ㅤ	ㅤ
Priority drills	harder charger take off / soft landing K and C (FS before and well after) B2W K → C (off wall)	ㅤ	stack = keeping the shoulder alignment as we take off
ㅤ	ㅤ	ㅤ	ㅤ
Kick-up	No finger frozen kick-up (with shoulder blockers)	ㅤ	goal is to find an identical (stack? extension front leg)
Fingers	harder charger take off / soft landing K and C	4 each	timber recovery is allowed but we want it to happen later and later and less and less
ㅤ	b2w max holds	→I 10s x 5	ㅤ
ㅤ	FS	ㅤ	ㅤ
breath	C2W inhale+ take off, exhale if stable	ㅤ	ㅤ
control	B2W K → C (off wall)	5	try to stick it
Macro-correction	ㅤ	ㅤ	ㅤ
breaking zone	B2W balancing distance / FS : force OS → extend bent leg to save it	5 - 10	ㅤ
timber	bent elbow hover OFF wall b2w	4-5	ㅤ
Fridge	3 basic hand positions shoulder blocker in W and C	ㅤ	ㅤ
ㅤ	C2W C take off tapping onto the lessons from B2W stacked max hold	ㅤ	ㅤ

3 shoulder stacks, finger dominance	Drill	Volume	Cue
ㅤ	decision tree / sisyphus	ㅤ	ㅤ
Priority drills	harder charger take off / soft landing K and C B2W K → C (off wall)	ㅤ	stack
ㅤ	ㅤ	ㅤ	ㅤ
Kick-up	No finger frozen kick-up (with shoulder blockers)	ㅤ	ㅤ
Fingers	harder charger take off / soft landing K and C	4 each	timber recovery is allowed but we want it to happen later and later and less and less
ㅤ	b2w max holds	→I 10s x 5	ㅤ
ㅤ	FS	ㅤ	ㅤ
breath	C2W inhale+ take off, exhale if stable	ㅤ	ㅤ
control	B2W K → C (off wall)	5	try to stick it
Macro-correction	ㅤ	ㅤ	ㅤ
breaking zone	B2W balancing distance / FS : force OS → extend bent leg to save it	5 - 10	ㅤ
timber	bent elbow hover OFF wall b2w	4-5	ㅤ
Fridge	3 basic hand positions shoulder blocker in W and C	ㅤ	ㅤ
ㅤ	C2W C take off tapping onto the lessons from B2W stacked max hold	ㅤ	ㅤ

2 shoulder stacks, finger dominance	Drill	Volume	Cue
Kick-up	No finger frozen kick-up	ㅤ	have a look at new video
Fingers	harder charger take off / soft landing K and C	4 each	timber recovery is allowed but we want it to happen later and later and less and less
ㅤ	b2w max holds	→I 10s x 5	ㅤ
ㅤ	FS	ㅤ	ㅤ
breath	C2W inhale+ take off, exhale if stable	ㅤ	ㅤ
control	B2W K → C (off wall)	5	try to stick it
Macro-correction	ㅤ	ㅤ	ㅤ
breaking zone	B2W balancing distance / FS : force OS → extend bent leg to save it	5 - 10	ㅤ
timber	bent elbow hover OFF wall b2w	4-5	ㅤ
Fridge	3 basic hand positions	ㅤ	ㅤ

1	Drill	Volume	Cue
Kick-up	No finger frozen kick-up	ㅤ	ㅤ
Fingers	harder charger take off / soft landing	ㅤ	ㅤ
ㅤ	b2w max holds	→I 10s x 5	ㅤ
ㅤ	FS	ㅤ	ㅤ
breath	C2W inhale+ take off, exhale if stable	ㅤ	ㅤ
Macro-correction	ㅤ	ㅤ	ㅤ
breaking zone	B2W balancing distance / FS : force OS → extend bent leg to save it	5 - 10	ㅤ
timber	bent elbow hover OFF wall b2w	4-5	ㅤ
Fridge	3 basic hand positions	ㅤ	ㅤ

c2w falls triggered or catalysed by breath

maintenance holidays deceleration post pong	Drill	Volume	Cue
ㅤ	FS throughout the session	ㅤ	ㅤ
ㅤ	PARALLEL FINGERS frozen kickups	2-3 reps every superset	ㅤ
superset	harder charger take off / soft landing	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	elbow recovery b2w	3-5	ㅤ
ㅤ	C2W take-off 🧪 + breath	5	inhale hold take off exhale hold take off continuously shallow breathing (if hard, b2w)

4 - the 3-4th ping pong	Drill	Volume	Cue
Hand placement	Kick-up fingers parallel	10	ㅤ
ㅤ	B2W Balance (finger pushing circuit) fingers parallel	3-5	insist on double push ! timber
Resume to normal fingers after that	B2W Harder take offs	5	from heavier position, 2.5 feet from wall!
ㅤ	ditto - focusing on slow way back	ㅤ	ㅤ
Breathing	in B2W and C2W balance, forcefully exhale or inhale before end of hold	ㅤ	ㅤ
Kick-up / Alignment	B2W (almost balancing distance) superset with FS: reaching far (2 o clock) with the back leg	for time	soft kick-up if frozen primes the usual leg position
ㅤ	C2W take off: leg at 2 o clock	5	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
Timber	Elbow saves	ㅤ	ㅤ
Bailing	B2W step (1 leg on wall) → bail	5-8	ㅤ
ㅤ	C2W paw like steps (both feet on wall)	1 step each side, x 5 sets	ㅤ
Fridge	FS inhale → freeze - exhale	ㅤ	ㅤ

3	Drill	Volume	Cue
Hand placement	Kick-up fingers parallel	10	ㅤ
ㅤ	B2W Balance (finger pushing circuit) fingers parallel	3-5	ㅤ
Resume to normal fingers after that	B2W Harder take offs	5	from heavier position, 2.5 feet from wall
ㅤ	ditto - focusing on slow way back	ㅤ	ㅤ
Breathing	in B2W and C2W balance, forcefully exhale or inhale before end of hold	ㅤ	ㅤ
Kick-up / Alignment	B2W (almost balancing distance) superset with FS: reaching far (2 o clock) with the back leg	for time	soft kick-up if frozen primes the usual leg position
ㅤ	C2W take off: leg at 2 o clock	5	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
Timber	Elbow saves	ㅤ	ㅤ
Bailing	B2W step (1 leg on wall) → bail	5-8	ㅤ
ㅤ	C2W paw like steps (both feet on wall)	1 step each side, x 5 sets	ㅤ
Fridge	FS inhale → freeze - exhale	ㅤ	ㅤ

2	Drill	Volume	Cue
Hand placement	Kick-up fingers parallel	10	ㅤ
ㅤ	B2W Balance (finger pushing circuit) fingers parallel	3-5	ㅤ
Resume to normal fingers after that	B2W Harder take offs	5	from heavier position, 2.5 feet from wall
Breathing	in B2W and C2W balance, forcefully exhale or inhale before end of hold	ㅤ	ㅤ
Kick-up / Alignment	B2W (almost balancing distance) superset with FS: reaching far (2 o clock) with the back leg	for time	soft kick-up if frozen primes the usual leg position
ㅤ	C2W take off: leg at 2 o clock	5	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
Timber	Elbow saves	ㅤ	ㅤ
Bailing	B2W step (1 leg on wall) → bail	5-8	ㅤ
ㅤ	C2W paw like steps (both feet on wall)	1 step each side, x 5 sets	ㅤ

1	Drill	Volume	Cue
Hand placement	Kick-up fingers parallel	10	ㅤ
ㅤ	B2W Balance (finger pushing circuit) fingers parallel	3-5	ㅤ
Resume to normal fingers after that	B2W Harder take offs	5	from heavier position, 2.5 feet from wall
Breathing	in B2W and C2W balance, forcefully exhale or inhale before end of hold	ㅤ	ㅤ
Kick-up / Alignment	B2W (almost balancing distance) superset with FS: reaching far (2 o clock) with the back leg	for time	ㅤ
ㅤ	C2W take off: leg at 2 o clock	5	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
Timber	Elbow saves	ㅤ	ㅤ
Bailing	B2W step (1 leg on wall) → bail	5-8	ㅤ
ㅤ	C2W paw like steps (both feet on wall)	1 step each side, x 5 sets	ㅤ

2 - Apex kick-up 🎯 consistency catch normal planchy hs	Drill	Volume	Cue	ㅤ
Kick-up	Soft - “ Frozen” landing	8-10 HR	stacked try after 2-3 s freeze to bend right leg if falling os	3
ㅤ	FS	ㅤ	ㅤ	ㅤ
ㅤ	Frozen (shaping and or balancing distance)	5 HR, float > 2s	ㅤ	ㅤ
ㅤ	Apex kick-up from planched position	ㅤ	ㅤ	ㅤ
Balance	C2W piked incremental ping pongs	5	ㅤ	ㅤ
Elevators	B2W (planched) tethered elevators slowly	3	Keep gaze same feel foot on wall getting heavier	ㅤ
ㅤ	B2W planched elevators (50%)	ㅤ	smaller movement but trying to balance the end position position leg first preemptively	ㅤ
Alignment	C2W take off closed shoulders	3	see c2w ladder - leg has to be OS	ㅤ
ㅤ	C2W V max holds	3	ㅤ	ㅤ
ㅤ	C2W take off planched	3	ㅤ	ㅤ
or	C2W take off closed - come back - take planched - come back - take off open	ㅤ	start heavy for open and closed feet on wall → stack the shoulders → choose shoulder angle → check shoulder stack → move desired counterweight into position of lightness	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

1 - Apex kick-up	Drill	Volume	Cue	ㅤ
Kick-up	Soft - “ Frozen” landing	8-10 HR	stacked	3
ㅤ	FS	ㅤ	ㅤ	ㅤ
ㅤ	Frozen (shaping and or balancing distance)	5 HR, float > 2s	ㅤ	ㅤ
ㅤ	Apex kick-up from planched position	ㅤ	ㅤ	ㅤ
Balance	C2W piked incremental ping pongs	5	ㅤ	ㅤ
Elevators	B2W (planched) tethered elevators slowly	3-5	Keep gaze same	ㅤ
ㅤ	B2W planched elevators (50%)	ㅤ	smaller movement but trying to balance the end position	ㅤ
Alignment	C2W take off closed shoulders	3	see c2w ladder	ㅤ
ㅤ	C2W V max holds	3	ㅤ	ㅤ
ㅤ	C2W take off planched	3	ㅤ	ㅤ
or	C2W take off closed - come back - take planched - come back - take off open	ㅤ	ㅤ	ㅤ

- super planche - 4 planche clean take off vs piked clean take off C2W	Drill	Volume	Cue	ㅤ
Kick-up	Soft landing	5 HR	stacked	3
ㅤ	Frozen (shaping and or balancing distance)	5 HR	ㅤ	ㅤ
ㅤ	Planched elevators B2W	ref: b2w gauntlet	ㅤ	ㅤ
ㅤ	Apex kick-up from planched position	ㅤ	continuous vs freeze → elevator	ㅤ
FS	ㅤ	ㅤ	ㅤ	as needed
Balance	C2W holds (V is fine)	5 x 5s	ㅤ	22
ㅤ	C2W ping pong in pikes	5	ㅤ	ㅤ
Macro-stamina	B2W planche take off & hold	4-5s x 3-5	ㅤ	1-2
ㅤ	B2W elbow flexion & hold	4s x 3 - 5	both take off → balance → bend elbows and bend elbows → take off	1-2
FS	ㅤ	ㅤ	ㅤ	ㅤ
OS commitment	C2W pike off (take off + hover) → bail	3 - 5	ㅤ	2
Elevators	B2W tethered elevators slowly	3-5	ㅤ	ㅤ
ㅤ	B2W closed → open	5	shorter journey but aiming for stability bringing back leg away from wall as shoulders open	1-2
ㅤ	B2W open → closed	5	ㅤ	ㅤ

- super planche - 3 planche clean take off vs piked clean take off C2W	Drill	Volume	Cue	ㅤ
Kick-up	Soft landing	5 HR	stacked	3
ㅤ	Frozen (shaping and or balancing distance)	5 HR	ㅤ	ㅤ
ㅤ	Planched elevators B2W	ㅤ	ㅤ	ㅤ
ㅤ	Apex kick-up from planched position	ㅤ	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ	as needed
Balance	C2W holds (V is fine)	5 x 5s	ㅤ	22
Macro-stamina	B2W planche take off & hold	4-5s x 3-5	ㅤ	1-2
ㅤ	B2W elbow flexion & hold	4s x 3 - 5	both take off → balance → bend elbows and bend elbows → take off	1-2
FS	ㅤ	ㅤ	ㅤ	ㅤ
OS commitment	C2W pike off (take off + hover) → bail	3 - 5	ㅤ	2
Elevators	B2W tethered elevators slowly	3-5	ㅤ	ㅤ
ㅤ	B2W closed → open	5	shorter journey but aiming for stability bringing back leg away from wall as shoulders open	1-2
ㅤ	B2W open → closed	5	ㅤ	ㅤ

- super planche - 2 planche clean take off vs piked clean take off C2W	Drill	Volume	Cue	ㅤ
Kick-up	(Soft landing )	5 HR	ㅤ	3
ㅤ	Frozen (shaping and or balancing distance)	5 HR	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ	as needed
Balance	C2W holds (V is fine)	5 x 5s	ㅤ	22
Macro-stamina	B2W planche take off & hold	4-5s x 3-5	ㅤ	1-2
ㅤ	B2W elbow flexion & hold	4s x 3 - 5	ㅤ	1-2
FS	ㅤ	ㅤ	ㅤ	ㅤ
OS commitment	C2W pike off (take off + hover) → bail	3 - 5	ㅤ	2
Elevators	B2W closed → open	3-5	shorter journey but aiming for stability bringing back leg away from wall as shoulders open	1-2

24.9 - super planche - 1	Drill	Volume	Cue	ㅤ
Kick-up	Soft landing	5 HR	ㅤ	3
ㅤ	Frozen (shaping and or balancing distance)	5 HR	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ	as needed
Balance	C2W holds	5 x 5s	ㅤ	22
Macro-stamina	B2W planche take off & hold	4s x 3-5	ㅤ	1-2
ㅤ	B2W shoulder elbow flexion & hold	4s x 3 - 5	ㅤ	1-2
FS	ㅤ	ㅤ	ㅤ	ㅤ
OS commitment	C2W pike off (take off + hover) → bail	3 - 5	ㅤ	2
Elevators	B2W closed → open	3-5	ㅤ	1-2

17/9 charger, fingers and alignment -4	Drill	Volume	Cue	ㅤ
Goals: - macro correctiin 1) finger granularity through ababa and aaaa holds 2) consistency in alignment through belt assessment and VVV 3) getting comfy OS without planching → ease in not bailing too soon in Breaking zone 🧑‍🔬 → finger pulsing stamina → 1st line of timber = planche, 2nd line of defense: leg movement (bent leg extends up)	2 main formats (what you have done primes) 1) blockers - alignment 2) macro-correction -fs	ㅤ	ㅤ	ㅤ
ㅤ	kick-up at shaping and balancing distance with blocks and without	ㅤ	ㅤ	ㅤ
ㅤ	narrow soft and frozen kick-ups (with no acceleration/crash on wall)	ㅤ	VVV	ㅤ
Kick-up + alignment	Balance max hold at C with blocks and without	ㅤ	charger	ㅤ
Fingers	Charger C2W ping pong and max holds - ababa	ㅤ	front leg a bit higher see charger take off c2w	ㅤ
ㅤ	Charger 2W ping pong and max holds - aaaa	ㅤ	logic of the position a - b : the gentle driver	ㅤ
ㅤ	B2W max holds with mini timbers abcbabc	ㅤ	ㅤ	ㅤ
ㅤ	B2W balancing distance with blockers	ㅤ	don’t start from the wall	ㅤ
ㅤ	B2W balancing distance with blockers at C: 1 → 12	ㅤ	ㅤ	ㅤ
Alignment research	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Keep an eye on wide charger	ㅤ	ㅤ	ㅤ
next cycle	timber correction c + strong fingers (when breaking zone) Experiment	ㅤ	ㅤ	ㅤ

10/9 charger, fingers and alignment -3	Drill	Volume	Cue	ㅤ
Goals: - macro correctiin 1) finger granularity through ababa and aaaa holds 2) consistency in alignment through belt assessment and VVV 3) getting comfy OS without planching → ease in not bailing too soon in Breaking zone 🧑‍🔬 → finger pulsing stamina → 1st line of timber = planche, 2nd line of defense: leg movement (bent leg extends up)	2 main formats (what you have done primes) 1) blockers - alignment 2) macro-correction -fs	ㅤ	ㅤ	ㅤ
ㅤ	kick-up at shaping and balancing distance with blocks and without	ㅤ	ㅤ	ㅤ
ㅤ	narrow soft and frozen kick-ups (with no acceleration/crash on wall)	ㅤ	VVV	ㅤ
Kick-up + alignment	Balance max hold at C with blocks and without	ㅤ	charger	ㅤ
Fingers	Charger C2W ping pong and max holds - ababa	ㅤ	observe the natural change of weight distribution as you push relax on fingers see charger take off c2w	ㅤ
ㅤ	Charger 2W ping pong and max holds - aaaa	ㅤ	logic of the position a - b : the gentle driver	ㅤ
ㅤ	B2W max holds with mini timbers abcbabc	ㅤ	ㅤ	ㅤ
ㅤ	B2W balancing distance with blockers	ㅤ	don’t start from the wall	ㅤ
ㅤ	B2W balancing distance with blockers at C: 1 → 12	ㅤ	ㅤ	ㅤ
Alignment research	ㅤ	ㅤ	soft kick-up b2w (and FS) with and without shoulder blocker at K	ㅤ
ㅤ	Keep an eye on wide charger	ㅤ	ㅤ	ㅤ

27.8 charger, fingers and alignment -2	Drill	Volume	Cue	ㅤ
Goals: 1) finger granularity through ababa and aaaa holds 2) consistency in alignment through belt assessment and VVV 3) getting comfy OS without planching → ease in not bailing too soon in Breaking zone 🧑‍🔬 → finger pulsing stamina	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up + alignment	Kick-up + Balance max hold at C+ with blocks	ㅤ	charger	ㅤ
ㅤ	Wide or narrow (whichever is easiest) soft and frozen kick-ups (with no acceleration/crash on wall)	ㅤ	VVV	ㅤ
Fingers	Charger C2W ping pong and max holds - ababa	ㅤ	observe the natural change of weight distribution as you push relax on fingers see charger take off c2w	ㅤ
ㅤ	Charger 2W ping pong and max holds - aaaa	ㅤ	logic of the position a - b : the gentle driver	ㅤ
ㅤ	B2W max holds with mini timbers abcbabc	ㅤ	ㅤ	ㅤ
ㅤ	B2W balancing distance with blockers	ㅤ	don’t start from the wall	ㅤ
ㅤ	B2W balancing distance with blockers: Wide charger → narrow charger → Wide charger	ㅤ	ㅤ	ㅤ
Alignment research	ㅤ	ㅤ	soft kick-up b2w (and FS) with and without shoulder blocker at K	ㅤ
ㅤ	Keep an eye on wide charger	ㅤ	ㅤ	ㅤ

previous programs

20.8 charger, fingers and alignment -2	Drill	Volume	Cue	ㅤ
Goals: 1) finger granularity through ababa and aaaa holds 2) consistency in alignment through belt assessment and VVV	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	pending video - the belt assessment	ㅤ	ㅤ	ㅤ
Kick-up + alignment	Kick-up + Balance max hold at C+ with blocks	ㅤ	charger	ㅤ
Fingers	C2W ping pong and max holds - ababa	ㅤ	observe the natural change of weight distribution as you push relax on fingers	ㅤ
ㅤ	C2W ping pong and max holds - aaaa	ㅤ	logic of the position a - b : the gentle driver	ㅤ
ㅤ	B2W max holds with mini timbers	ㅤ	ㅤ	ㅤ
Alignment research	Find your wide arched charger with Virtual Validator (tablet and phone)	ㅤ	soft kick-up b2w (and FS) with and without shoulder blocker at K	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

17.8 charger, fingers and alignment -1	Drill	Volume	Cue	ㅤ
Goals: 1) finger granularity through ababa and aaaa holds 2) consistency in alignment through belt assessment and VVV	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	pending video - the belt assessment	ㅤ	ㅤ	ㅤ
Kick-up + alignment	Kick-up + Balance max hold at C+ with blocks	ㅤ	ㅤ	ㅤ
Fingers	C2W ping pong and max holds - ababa	ㅤ	observe the natural change of weight distribution as you push relax on fingers	ㅤ
ㅤ	C2W ping pong and max holds - aaaa	ㅤ	logic of the position a - b : the gentle driver	ㅤ
Alignment research	Find your wide arched charger with Virtual Validator (tablet and phone)	ㅤ	play with the kick-up and finger pushing once found	ㅤ

30.7 Boulder - 3	Drill	Volume	Cue	ㅤ
ㅤ	Sisyphus Boulder	ㅤ	→ double - triple pushes B2W → FS shoulder blocker for breaking point on tired meh days, beginner again, the top of Ss mountain is the goal on good days, convert freeze into triple pushes Is charger winning the race 🚴‍♂️?	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ
Planches	Planched leg correction 1 → 12 → 1 B2W	ㅤ	ㅤ	ㅤ
Shoulder correction	C2W K closed-ish → C open On wall, foot light on wall	5	ㅤ	ㅤ
ㅤ	C2W K closed-ish → C open Off wall (closer to wall)	5	much small than above	ㅤ
Alignment	Kick-up + Balance max hold at C+ with blocks	ㅤ	ㅤ	ㅤ

30.7 Boulder -2	Drill	Volume	Cue	ㅤ
ㅤ	Sisyphus Boulder	ㅤ	→ double - triple pushes B2W → FS on tired meh days, beginner again, the top of Ss mountain is the goal on good days, convert freeze into triple pushes Assess when do you get tired ? Is charger winning the race 🚴‍♂️?	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ
Planches	Planched leg correction 1 → 12 → 1 B2W	ㅤ	ㅤ	ㅤ
Shoulder correction	C2W K closed-ish → C open On wall, foot light on wall	5	ㅤ	ㅤ
ㅤ	C2W K closed-ish → C open Off wall (closer to wall)	5	much small than above	ㅤ
Alignment	Kick-up + Balance max hold at C+ with blocks	ㅤ	ㅤ	ㅤ

23.7	Drill	Volume	Cue	ㅤ
ㅤ	Sisyphus Boulder	ㅤ	→ double pushes B2W → FS	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ
Planches	Planched leg correction 1 → 12 → 1 B2W	ㅤ	ㅤ	ㅤ
Shoulder correction	C2W K closed-ish → C open On wall, foot light on wall	5	ㅤ	ㅤ
ㅤ	C2W K closed-ish → C open Off wall (closer to wall)	5	much small than above	ㅤ
Alignment	Kick-up + Balance at C+ with blocks	ㅤ	ㅤ	ㅤ

Day 📅: 16.7 This week’s goal:🎯 tension dial through hips Cycle:K-F : 4	Drill	Volume	Cue
ㅤ	keep your priming routine	ㅤ	ㅤ
Warm-up 15 minutes	ㅤ	ㅤ	ㅤ
ㅤ	(FS 3-second charger with bent knee going down )`/ FS kick-up warm-up	8-10	TENSION
Tension 🚠	ㅤ	ㅤ	ㅤ
ㅤ	tension dial holds + falling tower	3 at beginning and 3 before FS	hovering at 11 < fighting from 11 to 12 < fighting from 11 to 12 to 1
Body awareness	ㅤ	ㅤ	ㅤ
ㅤ	FS	ㅤ	ㅤ
Balance ⚖️	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger leg at 12 + planche hold b2W charger 1→ 12 → 1	5 5	coming back to wall is current priority, 🎖️ is controlling the way back
Kickup 🤸‍♂️	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up (K) with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
FS	ㅤ	ㅤ	ㅤ
finisher	B2W Planche (+ bent elbows) hovering V → shoulders F	4s x 5	ㅤ
ㅤ	Shoulder blocker holds at C B2W	ㅤ	ㅤ
ㅤ	C2W leg at 12 (planche, F) → open, C, leg at 12 or 1 (elevator)	ㅤ	foot tethered 👀 weight shifts
Fridge	PPT Pike for planche holds FS	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	1-3 rep FS, 1 with the wall	ㅤ
ㅤ	2nd knuckle holds c2w b2w for C sharp(above C below K)	3 x 15s	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
ㅤ	C2W planche max hold	ㅤ	ㅤ
Timber	ㅤ	ㅤ	ㅤ
or	C2W planche holds	ㅤ	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ

Day 📅: 9.7 This week’s goal:🎯 K - F Cycle:K-F : 3	Drill	Volume	Cue
ㅤ	keep your priming routine	ㅤ	ㅤ
Warm-up 15 minutes	ㅤ	ㅤ	ㅤ
ㅤ	(FS 3-second charger with bent knee going down )`/ FS kick-up warm-up	8-10	TENSION
Tension 🚠	ㅤ	ㅤ	ㅤ
ㅤ	tension dial holds + falling tower	3 at beginning and 3 before FS	hovering at 11 < fighting from 11 to 12 < fighting from 11 to 12 to 1
Body awareness	ㅤ	ㅤ	ㅤ
ㅤ	planche hates 🍑 - the relevant drill in a charger	3 min	ㅤ
ㅤ	FS	ㅤ	ㅤ
Balance ⚖️	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger leg at 12 + planche hold b2W charger 1→ 12 → 1	5 5	ㅤ
Kickup 🤸‍♂️	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up (K) with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
FS	ㅤ	ㅤ	ㅤ
finisher	B2W Planche (+ bent elbows) hovering V → shoulders F	4s x 5	ㅤ
ㅤ	Shoulder blocker holds at C B2W	ㅤ	ㅤ
ㅤ	B2W leg at 12 (planche, F) → open, C, leg at 12 or 1 (elevator)	ㅤ	ㅤ
Fridge	PPT Pike for planche holds FS	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	1-3 rep FS, 1 with the wall	ㅤ
ㅤ	2nd knuckle holds c2w b2w for C sharp(above C below K)	3 x 15s	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
ㅤ	C2W planche max hold	ㅤ	ㅤ
Timber	ㅤ	ㅤ	ㅤ
or	C2W planche holds	ㅤ	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ

Day 📅: 2.7 This week’s goal:🎯 K - F Cycle:K-F : 2	Drill	Volume	Cue
ㅤ	keep your priming routine	ㅤ	ㅤ
Warm-up 15 minutes	ㅤ	ㅤ	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	TENSION
ㅤ	1st stack awareness C2W and B2W ON wall	2-3	ㅤ
Tension 🚠	ㅤ	ㅤ	ㅤ
ㅤ	tension dial holds + falling tower	3	see if more volume is needed
Body awareness	ㅤ	ㅤ	ㅤ
ㅤ	planche hates 🍑 - the relevant drill in a charger	3 min	ㅤ
Kickup 🤸‍♂️	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up (K) with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
ㅤ	FS	ㅤ	ㅤ
Balance ⚖️	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger leg at 12 + planche hold	5	ㅤ
or	C2W planche holds T shape tension	3-4s x 5	ㅤ
FS	ㅤ	ㅤ	ㅤ
finisher	B2W Planche (+ bent elbows) hovering V → shoulders F	4s x 5	ㅤ
ㅤ	Shoulder blocker holds at C B2W	ㅤ	ㅤ
Fridge	PPT Pike for planche holds FS	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	1-3 rep FS, 1 with the wall	ㅤ
ㅤ	2nd knuckle holds c2w b2w for C sharp(above C below K)	3 x 15s	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
ㅤ	C2W planche max hold	ㅤ	ㅤ
Timber	ㅤ	ㅤ	ㅤ
or	C2W planche holds	ㅤ	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ

Day 📅: 25.6 This week’s goal:🎯 K - F Cycle: K-F : 1	Drill	Volume	Cue
ㅤ	keep your priming routine	ㅤ	ㅤ
Warm-up 15 minutes	ㅤ	ㅤ	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	TENSION
ㅤ	1st stack awareness C2W and B2W ON wall	2-3	ㅤ
Tension 🚠	ㅤ	ㅤ	ㅤ
ㅤ	tension dial holds + falling tower	3	see if more volume is needed
Body awareness	ㅤ	ㅤ	ㅤ
ㅤ	explore scap retraction + arm external rotation standing up, c2w and b2w	5 min	refine sensations. Test replacing external rotation by scap protraction - retraction.
ㅤ	planche hates 🍑	5 min	ㅤ
Kickup 🤸‍♂️	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up (K) with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
ㅤ	FS	ㅤ	ㅤ
Balance ⚖️	ㅤ	ㅤ	ㅤ
ㅤ	2nd knuckle holds c2w b2w for C sharp(above C below K)	3 x 15s	ㅤ
ㅤ	B2W planche head max hold (as seen in clinic)	ㅤ	let’s determine if we can work it out or if it should be ditched this week
ㅤ	FS	ㅤ	ㅤ
ㅤ	C2W planche max hold	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
Fridge	PPT Pike for planche holds FS	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	1-3 rep FS, 1 with the wall	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
Timber	ㅤ	ㅤ	ㅤ
ㅤ	C2W planche holds T shape tension	3-4s x 5	ㅤ
use shoulder blocker	B2W Planche (+ bent elbows) hovering V → shoulders F	4s x 5	ㅤ
or	C2W planche holds	ㅤ	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ
❗	B2W Leg at 12 max holds	ㅤ	ㅤ
use shoulder blocker	triple / quadruple holds at K and at C	ㅤ	ㅤ
ㅤ	stacks: K	5 happy kickups of both or either	ㅤ

Day 📅: 18.6 This week’s goal:🎯 getting familiar w/ C and K Cycle: 1st stacks- 2 Mastering OS zone: - being comfortable being OS (falling tower, tension, fingers) - macro tools corrections - awareness of planched OS positions	Drill	Volume	Cue
ㅤ	keep your priming routine in order	ㅤ	ㅤ
Warm-up 15 minutes	ㅤ	ㅤ	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	TENSION
ㅤ	1st stack awareness C2W and B2W ON wall	2-3	ㅤ
Tension 🚠	ㅤ	ㅤ	ㅤ
ㅤ	tension dial holds + falling tower	5+	ㅤ
Kickup 🤸‍♂️	ㅤ	ㅤ	ㅤ
ㅤ	stacks: K	5 happy kickups of both or either	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
Balance ⚖️	ㅤ	ㅤ	ㅤ
ㅤ	2nd knuckle holds c2w b2w for C and K	3 x 15s	ㅤ
use shoulder blocker	triple / quadruple holds at K and at C	ㅤ	ㅤ
❗	B2W Leg at 12 max holds	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	1-3 rep FS, 1 with the wall	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
Timber	ㅤ	ㅤ	ㅤ
ㅤ	C2W planche holds T shape tension	3-4s x 5	ㅤ
use shoulder blocker	B2W Planche (+ bent elbows) hovering V → shoulders F	4s x 5	ㅤ
or	C2W planche holds	ㅤ	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ
Fridge	PPT Pike for planche holds FS	ㅤ	ㅤ

Day 📅: 10.6 This week’s goal:🎯 getting familiar w/ C and K Cycle: 1st stacks- 1 Mastering OS zone: - being comfortable being OS (falling tower, tension, fingers) - macro tools corrections - awareness of planched OS positions	Drill	Volume	Cue
ㅤ	ㅤ	ㅤ	ㅤ
Warm-up 15 minutes	ㅤ	ㅤ	ㅤ
ㅤ	1st stack awareness C2W and B2W ON wall	2-3	ㅤ
Tension 🚠	ㅤ	ㅤ	ㅤ
ㅤ	tension dial holds + falling tower	5+	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	TENSION
Kickup 🤸‍♂️	ㅤ	ㅤ	ㅤ
ㅤ	stacks: K and C	5 happy kickups of both or either	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
Balance ⚖️	ㅤ	ㅤ	ㅤ
ㅤ	2nd knuckle holds c2w b2w for C and K	3 x 15s	ㅤ
❗	B2W Leg at 12 max holds	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	1-3 rep FS, 1 with the wall	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
Timber	ㅤ	ㅤ	ㅤ
ㅤ	C2W planche holds T shape tension	3-4s x 5	ㅤ
ㅤ	B2W Bent elbows hovering V	4s x 5	ㅤ
or	C2W planche holds	ㅤ	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ
Fridge	PPT Pike for planche holds FS	ㅤ	ㅤ

Day 📅: 4.6 This week’s goal:🎯 kebab Cycle: planche- 4	Drill	Volume	Cue
ㅤ	ㅤ	ㅤ	ㅤ
Warm-up 15 minutes	assess Fs freezing capacity	ㅤ	ㅤ
Tension 🚠	ㅤ	ㅤ	ㅤ
ㅤ	tension dial holds + falling tower	5+	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	TENSION
Kickup 🤸‍♂️	ㅤ	ㅤ	ㅤ
ㅤ	Primer	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
Balance ⚖️	ㅤ	ㅤ	ㅤ
ㅤ	2nd knuckle holds c2w b2w	3 x 15s	ㅤ
ㅤ	B2W charger - position a - finger pushing	(4-second push x 3 )double push x 3 sets max hold x 5 sets	right leg is at 1.30 right leg is at 12.15
❗	more tense = less OS less tense = more OS	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	1-3 rep FS, 1 with the wall	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
Timber	ㅤ	ㅤ	ㅤ
ㅤ	FS → timber → extend both legs fwd and up	ㅤ	ㅤ
ㅤ	C2W planche holds T shape	3-4s x 5	ㅤ
ㅤ	B2W Bent elbows hovering V	4s x 5	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ
Fridge	PPT Pike for planche holds FS	ㅤ	ㅤ

Day 📅: 28.5 This week’s goal:🎯 observe how you start applying wall drills patterns into FS Cycle: planche- 3	Drill	Volume	Cue
ㅤ	ㅤ	ㅤ	ㅤ
Warm-up 15 minutes	assess Fs freezing capacity	ㅤ	ㅤ
Tension 🚠	ㅤ	ㅤ	ㅤ
ㅤ	tension dial holds + falling tower	5+	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	TENSION
Kickup 🤸‍♂️	ㅤ	ㅤ	ㅤ
ㅤ	Primer	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
Balance ⚖️	ㅤ	ㅤ	ㅤ
ㅤ	2nd knuckle holds c2w b2w	3 x 15s	ㅤ
ㅤ	B2W charger - position a - finger pushing	(4-second push x 3 )double push x 3 sets max hold x 5 sets	right leg is at 1.30 right leg is at 12.15
❗	more tense = less OS less tense = more OS	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	1-3 rep FS, 1 with the wall	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
Timber	ㅤ	ㅤ	ㅤ
ㅤ	FS → timber → extend both legs fwd and up	ㅤ	ㅤ
ㅤ	C2W planche holds T shape	3-4s x 5	ㅤ
ㅤ	B2W Bent elbows hovering V	4s x 5	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ

Day 📅: 21.5 This week’s goal:🎯 observe how you start applying wall drills patterns into FS Cycle: planche- 2	Drill	Volume	Cue
ㅤ	ㅤ	ㅤ	ㅤ
Warm-up 15 minutes	ㅤ	ㅤ	ㅤ
Tension 🚠	ㅤ	ㅤ	ㅤ
ㅤ	tension layer kickup lasagna	5+	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	TENSION
Kickup 🤸‍♂️	ㅤ	ㅤ	ㅤ
ㅤ	Primer	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
Balance ⚖️	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger - position a - finger pushing	(4-second push x 3 )double push x 3 sets max hold x 5 sets	right leg is at 1.30 right leg is at 12.15
❗	more tense = less OS less tense = more OS	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	1-3 rep FS, 1 with the wall	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
Timber	ㅤ	ㅤ	ㅤ
ㅤ	FS → timber → extend both legs fwd and up	ㅤ	ㅤ
ㅤ	C2W planche holds T shape	3-4s x 5	ㅤ
ㅤ	B2W Bent elbows hovering V	4s x 5	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ

13.5 Abha 🎯 more 4s floats - 1	Drill	Volume	Cue
tension - planche	ㅤ	ㅤ	ㅤ
Warm-up 15 minutes	ㅤ	ㅤ	ㅤ
Tension	tension layer kickup lasagna	5+	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	TENSION
Kickup	Primer	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups
Balance	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger - position a - finger pushing	(4-second push x 3 )double push x 3 sets max hold x 5 sets	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg
tension	more tense = less OS less tense = more OS	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ
FS	ㅤ	ㅤ	ㅤ
keep the decision tree logic	FS superset with staggered C2W planche holds	ㅤ	1-3 rep FS, 1 with the wall
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)
Timber	ㅤ	ㅤ	ㅤ
ㅤ	FS → timber → extend both legs fwd and up	ㅤ	ㅤ
ㅤ	C2W planche holds T shape	3-4s x 5	ㅤ
ㅤ	B2W Bent elbows hovering V	4s x 5	ㅤ
ㅤ	(recovery for dessert)	ㅤ	ㅤ

Planche and charger both seem to be working against being OS, offer more stability

🎯 rebalancing that has to happen at breaking and timber points ~~zones~~

6/5 Abha	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯 Micro - correction (first and foremost) Macro corrections when good session Decision tree -4	Finger control to stay longer in balancing zone bailing later fighting longer anticipating timber	ㅤ	ㅤ	ㅤ	ㅤ
Warm-up	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	tension layer kickup lasagna	5+	ㅤ	ㅤ	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	as you get to the top, bring knees away from each other → this is less about fingers or	2	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Primer	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups	3	ㅤ
Balance	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger - position a - finger pushing	(4-second push x 3 ) double push x 3 - 5 sets max hold x 3-5 sets	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
FS	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS superset with staggered C2W planche holds	ㅤ	1-3 rep FS, 1 with the wall	ㅤ	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)	ㅤ	ㅤ
Timber	To be done only if good micro correction session The pulse on that matter is taken through: - your floating b2w kickup - your c2w max holds	ㅤ	ㅤ	ㅤ	ㅤ
Pick planche or elbows for one session	C2W planche holds	3-4s x 3-4	make sure you take off or go into final position using the planching motion	ㅤ	5
ㅤ	B2W timber → planche (for timing) (no recovery)	max x 3	ㅤ	ㅤ	ㅤ
V SHAPE	B2W timber → planche → recovery	5 - 8	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W Bent elbows hovering V	5-6s x 3-4	Use 4 second push	ㅤ	ㅤ
CHARGER	B2W timber → bent elbows (for timing) (no recovery)	max x 5	ㅤ	ㅤ	ㅤ
ㅤ	B2W timber → bent elbows → recovery	5 - 8	ㅤ	ㅤ	ㅤ

1/5 Abha	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯 Micro - correction (first and foremost) Macro corrections when good session Decision tree - 3	Finger control to stay longer in balancing zone bailing later fighting longer anticipating timber	ㅤ	ㅤ	ㅤ	ㅤ
Warm-up	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	as you get to the top, bring knees away from each other → this is less about fingers or	2	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups	3	ㅤ
Balance	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger - position a - finger pushing	(4-second push x 3 ) double push x 3 - 5 sets max hold x 3-5 sets	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
FS	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS superset with staggered C2W planche holds	ㅤ	1-3 rep FS, 1 with the wall	ㅤ	ㅤ
ㅤ	FS superset with B2W . C2W charger max holds	ㅤ	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)	ㅤ	ㅤ
Timber	To be done only if good micro correction session The pulse on that matter is taken through: - your floating b2w kickup - your c2w max holds	ㅤ	ㅤ	ㅤ	ㅤ
Pick planche or elbows for one session	C2W planche holds C2W V planche hold	3-4s x 3-4	make sure you take off or go into final position using the planching motion	ㅤ	5
ㅤ	B2W timber → planche (for timing) (no recovery)	max x 3	ㅤ	ㅤ	ㅤ
V SHAPE	B2W timber → planche → recovery	5 - 8	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W Bent elbows hovering V	5-6s x 3-4	head goes forward	ㅤ	ㅤ
CHARGER	B2W timber → bent elbows (for timing) (no recovery)	max x 5	ㅤ	ㅤ	ㅤ
ㅤ	B2W timber → bent elbows → recovery	5 - 8	ㅤ	ㅤ	ㅤ

23/4 Abha	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯 Micro - correction (first and foremost) Macro corrections when good session Decision tree - 2	Finger control to stay longer in balancing zone bailing later fighting longer anticipating timber	ㅤ	ㅤ	ㅤ	ㅤ
Warm-up	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	as you get to the top, bring knees away from each other → this is less about fingers or	2	ㅤ
ㅤ	Below: Make sure you go through A1 A2 and A3 as a circuit first if the floating kick-up is hard to find one day, since that order really worked in the past.	ㅤ	ㅤ	ㅤ	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups	3	ㅤ
primer for the first drill, if alignment seems to be issue	A1) B2W charger kick-up (soft landing, reshaping against wall if need be)	10	make sure the chin is up / shoulders are closed make sure the knee is horizontal take off using fingers to come back down	1-2	ㅤ
primer for the first drill, if not freezing	A2) B2W charger kick-up with maximal finger pushing	3-5	only focus on pushing on fingers as hard as possible the second before the right foot finds the wall position A	1-2	ㅤ
primer for the first drill, if not consistently freezing	A3) B2W charger freezing kick-up with adequate finger pushing	3-5	decelerated landings → frozen kick-ups	2	ㅤ
Balance	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger - position a - finger pushing	(4-second push x 3 ) double push x 3 - 5 sets max hold x 3-5 sets	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
FS	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Freestand. And Apply ITTT logic (if this then that)	10 minutes	1-3 rep FS, 1 with the wall	ㅤ	ㅤ
If overshooting but bailing too early	B2W feet together head in handstand (falling tower)	max	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)	ㅤ	ㅤ
If catching the balance but not long	C2W V max holds 👈 superset with timber drills	max	try external rotation arms (elbow pits fwd) quality of the refusal	3	ㅤ
ㅤ	or C2W charger holds	max	ㅤ	3	ㅤ
If Leg traveling	hollow holds → C2W	20s with max tension.	ㅤ	ㅤ	ㅤ
If dormant finger	Finger lasagna layer	1 set	ㅤ	as required	ㅤ
Timber	To be done only if good micro correction session The pulse on that matter is taken through: - your floating b2w kickup - your c2w max holds	ㅤ	ㅤ	ㅤ	ㅤ
Pick planche or elbows for one session	C2W planche holds	5-6s x 3-4	make sure you take off or go into final position using the planching motion	ㅤ	ㅤ
ㅤ	B2W timber → planche (for timing) (no recovery)	max x 3	ㅤ	ㅤ	ㅤ
ㅤ	B2W timber → planche → recovery	5 - 8	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W Bent elbows hovering V	5-6s x 3-4	Use 4 second push	ㅤ	ㅤ
ㅤ	B2W timber → bent elbows (for timing) (no recovery)	max x 5	ㅤ	ㅤ	ㅤ
ㅤ	B2W timber → bent elbows → recovery	5 - 8	ㅤ	ㅤ	ㅤ

15/4 Abha	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯 Micro - correction (first and foremost) Macro corrections when good session Decision tree - 2	Finger control to stay longer in balancing zone bailing later fighting longer anticipating timber	ㅤ	ㅤ	ㅤ	ㅤ
Warm-up	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	as you get to the top, bring knees away from each other → this is less about fingers or	2	ㅤ
ㅤ	Below: Make sure you go through A1 A2 and A3 as a circuit first if the floating kick-up is hard to find one day, since that order really worked in the past.	ㅤ	ㅤ	ㅤ	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups	3	ㅤ
primer for the first drill, if alignment seems to be issue	A1) B2W charger kick-up (soft landing, reshaping against wall if need be)	10	make sure the chin is up / shoulders are closed make sure the knee is horizontal take off using fingers to come back down	1-2	ㅤ
primer for the first drill, if not freezing	A2) B2W charger kick-up with maximal finger pushing	3-5	only focus on pushing on fingers as hard as possible the second before the right foot finds the wall position A	1-2	ㅤ
primer for the first drill, if not consistently freezing	A3) B2W charger freezing kick-up with adequate finger pushing	3-5	decelerated landings → frozen kick-ups	2	ㅤ
Balance	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger - position a - finger pushing	4-second push x 3 double push x 3 - 5 sets max hold x 3-5 sets	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
FS	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	Freestand. And Apply ITTT logic (if this then that)	10 minutes	1-3 rep FS, 1 with the wall	ㅤ	ㅤ
If overshooting but bailing too early	B2W feet together head in handstand	max	keep shoulders open (if impossible to take off, you’re too far with hands from wall:)	ㅤ	ㅤ
If catching the balance but not long	C2W V max holds 👈	max	try external rotation arms (elbow pits fwd) quality of the refusal	3	ㅤ
ㅤ	or C2W charger holds	max	ㅤ	3	ㅤ
If Leg traveling	Priming split tension drills B2W or C2W or tension lasagna layer / hollow holds	20s with max tension.	ㅤ	ㅤ	ㅤ
If dormant finger	Finger lasagna layer	1 set	ㅤ	as required	ㅤ
Timber	To be done only if good micro correction session The pulse on that matter is taken through: - your floating b2w kickup - your c2w max holds	ㅤ	ㅤ	ㅤ	ㅤ
Pick planche or elbows for one session	C2W planche holds	5-6s x 3-4	make sure you take off or go into final position using the planching motion	ㅤ	ㅤ
ㅤ	B2W timber → planche (for timing) (no recovery)	max x 3	ㅤ	ㅤ	ㅤ
ㅤ	B2W timber → planche → recovery	5 - 8	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W Bent elbows hovering V	5-6s x 3-4	Head forward to help	ㅤ	ㅤ
ㅤ	B2W timber → bent elbows (for timing) (no recovery)	max x 3	ㅤ	ㅤ	ㅤ
ㅤ	B2W timber → bent elbows → recovery	5 - 8	ㅤ	ㅤ	ㅤ

9/2 Abha	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯 Micro widen balancing zone macro correction	Finger control to stay longer in balancing zone bailing later fighting longer anticipating timber	ㅤ	ㅤ	ㅤ	ㅤ
Alignment	what is the minim FS priming routine	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups	3	ㅤ
primer for the first drill, if alignment seems to be issue	B2W charger kick-up (soft landing, reshaping against wall if need be)	10	make sure the chin is up / shoulders are closed make sure the knee is horizontal take off using fingers to come back down	1-2	ㅤ
primer for the first drill, if not freezing	B2W charger kick-up with maximal finger pushing	3-5	only focus on pushing on fingers as hard as possible the second before the right foot finds the wall position A	1-2	ㅤ
primer for the first drill, if not consistently freezing	B2W charger freezing kick-up with adequate finger pushing	3-5	decelerated landings → frozen kick-ups	2	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	as you get to the top, bring knees away from each other → this is less about fingers or	2	ㅤ
or	FS	for quality	ㅤ	ㅤ	ㅤ
Balance	B2W charger - position a - finger pushing	4-second push x 3 double push x 3 - 5 sets max hold x 3-5 sets	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
and / or	B2W charger - position b → a (for recovery or softness or float)	8	! how much open shoulders → land softly / control more keep hands in position B, take off and the moment you’re off, flatten hands and lock elbows back in position A	1 side view 1 front view	perform a → b off wall
Widening the playground	B2W feet together head in handstand	hover feet off the wall, feel how OS you are x 3-5s x 5	needs to be fiunctional	ㅤ	ㅤ
ㅤ	C2W V max holds 👈	3 - 5s x 3 - 5	try external rotation arms (elbow pits fwd) quality of the refusal	3	ㅤ
ㅤ	C2W charger holds	max x 3 - 5	ㅤ	3	ㅤ
ㅤ	FS	ㅤ	ㅤ	as required	ㅤ
Timber	To be done if good micro correction session	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W planche holds	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

2/4 Abha	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯 Micro + macro correction → hip correction	Finger control to stay longer in balancing zone bailing later fighting longer anticipating timber	ㅤ	ㅤ	ㅤ	ㅤ
Alignment	what is the minim FS priming routine	ㅤ	ㅤ	ㅤ	ㅤ
primer for the last drill	B2W charger kick-up	10	make sure the chin is up / shoulders are closed make sure the knee is horizontal take off using fingers to come back down	1-2	ㅤ
primer for the last drill	B2W charger kick-up with maximal finger pushing	3-5	only focus on pushing on fingers as hard as possible the second before the right foot finds the wall position A	1-2	ㅤ
primer for the last drill	B2W charger freezing kick-up with adequate finger pushing	3-5	decelerated landings → frozen kick-ups	2	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5-8	decelerated landings → frozen kick-ups	3	ㅤ
ㅤ	FS 3-second charger with bent knee going down `	8-10	as you get to the top, bring knees away from each other	2	ㅤ
or	FS	for quality	ㅤ	ㅤ	ㅤ
Balance	B2W charger - position a - finger pushing	4-second push x 3 double push x 3 - 5 sets max hold x 3-5 sets	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
and / or	B2W charger - position b → a (for recovery)	8	! how much open shoulders → land softly / control more keep hands in position B, take off and the moment you’re off, flatten hands and lock elbows back in position A	1 side view 1 front view	perform a → b off wall
(if previous is easy)	B2W charger - position b → a (for softness)	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger - position a - finger pushing	max hold x 3	ㅤ	1	ㅤ
ㅤ	C2W V max holds 👈	3 - 5s x 3 - 5	try external rotation arms (elbow pits fwd) quality of the refusal	3	ㅤ
ㅤ	C2W charger holds	max x 3 - 5	ㅤ	3	ㅤ
ㅤ	FS	ㅤ	ㅤ	as required	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

26/3 Abha	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯 Micro + macro correction FS	Alignment charger: OS leg at 2	ㅤ	ㅤ	ㅤ	ㅤ
Alignment	what is the minim FS priming routine	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger kick-up	10	make sure the chin is up / shoulders are closed make sure the knee is horizontal take off using fingers to come back down	1-2	ㅤ
ㅤ	B2W charger kick-up with maximal finger pushing	3-5	only focus on pushing on fingers as hard as possible the second before the right foot finds the wall position A	1-2	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing	3-5	decelerated landings → frozen kick-ups	2	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing + double push	5	decelerated landings → frozen kick-ups	3	ㅤ
ㅤ	FS 3-second charger with bent knee going down	8-10	as you get to the top, bring knees away from each other	2	ㅤ
or	FS	for quality	ㅤ	ㅤ	ㅤ
Balance	B2W charger - position a - finger pushing	4-second push x 3 double push x 3 - 5 sets max hold x 3-5 sets	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
and / or	B2W charger - position b → a	8	! how much open shoulders → land softly / control more keep hands in position B, take off and the moment you’re off, flatten hands and lock elbows back in position A	1 side view 1 front view	perform a → b off wall
ㅤ	B2W charger - position a - finger pushing	max hold x 3	ㅤ	1	ㅤ
ㅤ	C2W V max holds 👈	3 - 5s x 3 - 5	try external rotation arms (elbow pits fwd) quality of the refusal	3	ㅤ
ㅤ	C2W charger holds	max x 3 - 5	ㅤ	3	ㅤ
ㅤ	FS	ㅤ	ㅤ	as required	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

19/3 Cycle: charger - 4	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯	Alignment charger: OS leg at 2	ㅤ	ㅤ	ㅤ	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger kick-up	10	make sure the chin is up / shoulders are closed make sure the knee is horizontal take off using fingers to come back down	3	ㅤ
ㅤ	B2W charger kick-up with maximal finger pushing	3-5	only focus on pushing on fingers as hard as possible the second before the right foot finds the wall position A	3	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing	3-5	decelerated landings → frozen kick-ups	3	ㅤ
ㅤ	FS 3-second charger with bent knee going down	8-10	as you get to the top, bring knees away from each other	3	ㅤ
or	FS	for quality	ㅤ	ㅤ	ㅤ
Balance	B2W charger - position a - finger pushing	4-second push x 3 max hold x 3-5 sets double push x 3 - 5 sets max hold x 3	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
and / or	B2W charger - position b → a	8	! how much open shoulders → land softly / control more keep hands in position B, take off and the moment you’re off, flatten hands and lock elbows back in position A	1 side view 1 front view	perform a → b off wall
ㅤ	C2W V max holds 👈	3 - 5s x 3 - 5	find the cue that is working atm (vs the past)	ㅤ	ㅤ
ㅤ	C2W charger holds	max x 3 - 5	ㅤ	ㅤ	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

12/3 Cycle: charger - 3	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯	Alignment charger: OS leg at 2	ㅤ	ㅤ	ㅤ	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger kick-up	10	make sure the chin is up / shoulders are closed make sure the knee is horizontal take off using fingers to come back down	3	ㅤ
ㅤ	B2W charger kick-up with maximal finger pushing	3-5	only focus on pushing on fingers as hard as possible the second before the right foot finds the wall position A	3	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing	3-5	ㅤ	3	ㅤ
ㅤ	FS 3-second charger with bent knee going down	8-10	as you get to the top, bring knees away from each other	3	ㅤ
or	FS	for quality	ㅤ	ㅤ	ㅤ
Balance	B2W charger - position a - finger pushing	4-second push x 3 max hold x 5 sets	Anticipation of the timber / recovery hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
and / or	B2W charger - position b → a	8	keep hands in position B, take off and the moment you’re off, flatten hands and lock elbows back in position A	1 side view 1 front view	ㅤ
ㅤ	C2W V max holds	3 - 5	ㅤ	ㅤ	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

5/3 Cycle: charger - 3	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯	Alignment charger: OS leg at 2	ㅤ	ㅤ	ㅤ	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger kick-up	10	make sure the chin is up / shoulders are closed make sure the knee is horizontal take off using fingers to come back down	3	ㅤ
ㅤ	B2W charger kick-up with maximal finger pushing	3-5	only focus on pushing on fingers as hard as possible the second before the right foot finds the wall position A	3	ㅤ
ㅤ	B2W charger freezing kick-up with adequate finger pushing	3-5	ㅤ	3	ㅤ
ㅤ	FS 3-second charger with bent knee going down	8-10	as you get to the top, bring knees away from each other	3	ㅤ
or	FS	for quality	ㅤ	ㅤ	ㅤ
Balance	B2W charger - position a - finger pushing	max hold x 5 sets	hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall set-up: hand to wall distance I shoulder angle I tension back hip I lowering left leg	2	ㅤ
and / or	B2W charger - position b → a	8	keep hands in position B, take off and the moment you’re off, flatten hands and lock elbows back in position A	1 side view 1 front view	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
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ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

28/2 Cycle: charger - 1	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯	Finding consistency in charger - both in alignments and kick-ups I finger action in A sharp	ㅤ	ㅤ	ㅤ	ㅤ
Alignment	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	B2W charger kick-up	10	make sure the chin is up / shoulders are closed make sure the knee is horizontal take off using fingers to come back down	3	ㅤ
ㅤ	B2W charger kick-up with finger pushing	10	only focus on pushing on fingers as hard as possible the second before the right foot finds the wall	3	ㅤ
ㅤ	FS 3-second charger with bent knee going down	8-10	when you start falling, tuck the knee down to belly, widening the distance between both knees, to ensure the bent leg doesn’t follow along straight away	3	ㅤ
or	FS	for quality	ㅤ	ㅤ	ㅤ
Balance	B2W charger - position a - finger pushing	max hold x 5 sets	hands in A sharp. Feel the migration towards B than happens the more your foot travels off the wall	2	ㅤ
and / or	B2W charger - position b → a	8	keep hands in position B, take off and the moment you’re off, flatten hands and lock elbows back in position A	1 side view 1 front view	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ	ㅤ
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ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

20/2	Drill	Volume	Cue	📹	🎖️
This week’s priority 🎯	only one cue per fs session position b / a	ㅤ	ㅤ	ㅤ	ㅤ
Alignment & Body silence	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W takeoff and holds at difference distances : skin of toes on wall for time	20s x 2 each distance	Hold max tension → In the initial set up, ensure that we can push floor away and achieve position a	1 each	ㅤ
ㅤ	C2W Sue Gauntlet: take-off and hold in both positions while continuous in the transition	3	think of position A	1	ㅤ
Breaking zone	C2W Ladder: Macro leg corrections (big)	3-5 x 2-3	ㅤ	2	ㅤ
Kick-up	B2W not forcing the elbows to bend, but ensuring they lock at the apex	5 - 12 happy reps	think of position A	1 front view	ㅤ
superset with	tension drill	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ	ㅤ
Balance	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Balancing zone	B2W pingpongs to max hold	2 sets of ping pongs from position A 2 sets of max holds in position A 2 sets in position B	ㅤ	2 of each	ㅤ
ㅤ	C2W Ladder: Incremental pushes	1-2	position a	1	ㅤ
Timber	B2W Timber cauterisation (this is position c)	5	start at a	1	ㅤ
FS	ㅤ	ㅤ	One cue per set	ㅤ	ㅤ
The Fridge : C2W holds, until fingers and position a make sense / are discareded	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
revisit this after b→a ration	B2W Timber recovery	5	ㅤ	1	ㅤ
ㅤ	C2W ladder: ping pong + macro correction when breaking zone	3-5 sets	ㅤ	2	ㅤ
ㅤ	B2W feet together OS take off & hover	4	position a	2	ㅤ
ㅤ	C2W ladder: MAx holds	x 3 - 5	emphasis on reaction to the fall with the right intensity	2	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ

13/2	Drill	Volume	Cue	📹	🎖️
Alignment & Body silence	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
ㅤ	C2W takeoff and holds at difference distances : skin of toes on wall for time	20s x 2 each distance	Hold max tension	1 each	ㅤ
ㅤ	C2W Sue Gauntlet: take-off and hold in both positions while continuous in the transition	3	ㅤ	1	ㅤ
ㅤ	ㅤ	ㅤ	ㅤ	ㅤ	ㅤ
Kick-up	B2W not forcing the elbows to bend, but ensuring they lock at the apex	8 - 12 happy reps	think of position A	3 front view	ㅤ
superset with	tension drill	ㅤ	ㅤ	ㅤ	ㅤ
Balance	ㅤ	ㅤ	Do Balancing zone + breaking zone or Balancing zone + timber in one sess	ㅤ	ㅤ
Balancing zone	B2W pingpongs to max hold	2 sets of ping pongs 2 sets of max holds	ㅤ	ㅤ	ㅤ
ㅤ	C2W Ladder: Incremental pushes	1-2	ㅤ	1	ㅤ
ㅤ	B2W feet together OS take off & hover	4	ㅤ	2	ㅤ
Breaking zone	C2W Ladder: Macro leg corrections (big)	3-5 x 2-3	ㅤ	2	ㅤ
ㅤ	C2W ladder: ping pong + macro correction when breaking zone	3-5 sets	ㅤ	2	ㅤ
ㅤ	C2W ladder: MAx holds	x 3 - 5	emphasis on reaction to the fall with the right intensity	2	ㅤ
ㅤ	FS	ㅤ	ㅤ	ㅤ	ㅤ
Timber	B2W Timber cauterisation	5	stop the fall with bent arms, stay bent for max head leans in	1	ㅤ
ㅤ	B2W Timber recovery	5	ㅤ	1	ㅤ
FS	ㅤ	ㅤ	One cue per set	ㅤ	ㅤ
Full class	eversion (zoom recording)	ㅤ	zoom on position a	ㅤ	ㅤ

#Coaching Notes🗒️

Exploration for US control:

C2W take off → us leg flexion to automate pattern

Front leg bent?

Quest of lightness: pelvis

Freezing kick-up recipe 🧑‍🍳

momentum kick-up, dialing the perfect amount of momentum

alignment - ensuring the front leg stays low

tension, ensuring both legs are pulled towards the ceiling and the wall behind us respectively

All that, at balancing distance

finger overpushing - in overshot positions, such as more piked shapes or with both legs in the OS zone. It should take a few seconds to take off.

Freezing kick-ups

Dorsiflexing 🦶 seems to help tension

Enquiry: is half W default shape and V shape the second line of defense

→ ! wide V seems to be more resilient

next week: double push

Hard to find wide V B2W

Fingers and forearms too tired for FS after priming : Finger Stamina

Supple extension of elbows

double push atm > max holds

7th February

split + tension primer

Alignment

A1) C2W takeoff and holds at difference distances : skin of toes on wall for time 1 x 3 distances

A2) C2W Sue Gauntlet x 1 continuous reshaping

A3) C2W Sue Gauntlet: take-off and hold in both positions while continuous in the transition

Kick-up

B1) B2W not forcing the elbows to bent, but ensuring they lock at the apex

B2) B2W pingpongs to max hold x 2

Apply this cue FS

Overshot control

C) C2W Ladder: progression 6 onwards.

Emphasis on 7 and 9 (6 and 8 are priming drills) For the Incremental pushes, aim for aim for 4s of sheer micro corrections. For the macro correction, quickly focus on the last progression in which we only perform it once our fingers are OOO.

D) MAx holds x 3 - 5 : emphasis on reaction to the fall

Apply this FS (reaction overshoot)

Undershot control

E1) B2W Timber cauterisation: stop the fall with bent arms, stay bent for max x 3 - 5

head leans in

E2) B2W Timber recovery

Apply this FS (reaction timber)

30th January

Alignment

A1) C2W takeoff and holds at difference distances : skin of toes on wall for time 1 x 3 distances

A2) C2W Sue Gauntlet x 1 then 3 reps

open reshape light

close reshape light

then

continuous reshaping

record 1

Kick-up

Keep your soft elbows but when aiming for freeze - elbow extension has to be over by the time freeze has begun

Micro-corrections

A) B2W pingpongs to max hold x 2

B) C2W pingpongs to max hold x 2

Macro-corrections

C) C2W Ladder: progression 6 onwards. For the Incremental pushes, aim for aim for 4s of sheer micro corrections. For the macro correction, quickly focus on the last progression in which we only perform it once our fingers are OOO.

D1) B2W Timber cauterisation: stop the fall with bent arms, stay bent for max x 3 - 5

D2) B2W Timber recovery

split + tension primer

when FS we want to start seeing twitch reaction corresponding to the understanding that you're exiting the playground

23rd January: bring the split tension FS holds back

EVERSION

Assessment:

front view B2W kick-up both frozen and harder landing

record 2 each

Alignment

A1) C2W takeoff and holds at difference distances : skin of toes on wall for time 1 x 3 distances

A2) C2W Sue Gauntlet x 1 then 3 reps

open reshape light

close reshape light

then

continuous reshaping

record 1

Balancing

B) B2W finger incremental pushes (finger pushing layer)

C) finger pushing circuit b2w (narrow V is fine)

D) C2W balance ladder - show me all progressions till yours, go for straight leg macro correction

For the C2W ping pongs or holds, aim for 4seconds

Eversion

Do the eversion class coming up end of week

15th January

Priority

FS freezes > overshooting (continuous) (> undershooting)

Timber

B2W and C2W balance to 5 seconds

Assessment:

when 3 seconds FS -> arms bent?

→ film facing fwd best kick-ups b2w and FS

Let’s find out if you are stabilising with bent elbows

If they are bent, we may need to work on the timing of elbow extension in the kick-up

EVERSION

A) FS Wide V, momentum layer of lasagna

A2) standing up priming front split

Balancing

B) B2W finger incremental pushes (finger pushing layer)

C) finger pushing circuit b2w (narrow V is fine)

Note: do the whole circuit, always :)

D) C2W Sue Gauntlet x 1 then 3 reps

open reshape light

close reshape light

then

continuous reshapign

record 1

E) C2W ping pongs or C2W balance ladder

E2) C2W overshoot -> Recovery with charger [attention on right leg]

E3) C2W takeoff and holds at difference distances : skin of toes on wall for time

F1) tethered planche x 8s x 3

2nd January

A) FS Wide V, momentum layer of lasagna

A2) standing up priming front split

B) B2W finger incremenal pushes (finger pushing layer) - see review

C) finger pushing circuit b2w (narrow V is fine)

Note: do the whole circuit, always :)

D) C2W Sue Gauntlet :

open reshape light

close reshape light

then

continuous reshapign

record 1

E) C2W ping pongs

E2) C2W overshoot -> flex left leg (lower it) to recover

E3) C2W takeoff and holds at difference distances : skin of toes on wall for time

record 3 of E2 and E3

F1) tethered planche x 8s x 3

F2) tethered planche x 4s → reshaped and 1st stacked

record 2

26th December

A) FS Wide V, momentum layer of lasagna

B) B2W finger incremenal pushes (finger pushing layer)

C) finger pushing circuit b2w (narrow V is fine)

Note: do the whole circuit, always :)

D) C2W Sue Gauntlet :

open reshape light

close reshape light

then

continuous reshapign

E) C2W ping pongs

C2W wide V (slightly closer to wall with hands? + reaching out with right OS leg)

E) C2W finger pushing circuit

F1) tethered planche x 8s x 3

F2) tethered planche x 4s → reshaped and 1st stacked

19th December

Dorsiflexing seems to help tension

Enquiry: is half W default shape and V shape the second line of defense

A) FS Wide V, momentum layer of lasagna

B) B2W finger incremenal pushes (finger pushing layer)

C) finger pushing circuit b2w (narrow V is fine)

D) C2W Sue Gauntlet :

open reshape light

close reshape light

then

continuous reshapign

E) C2W ping pongs

F) tethered planche

12th December

Keep riding the wave if you catch one

Finding the recipe!

session 1: freezing into the narrow V shape

session2: → do the body awareness class once + your normal kick-ups as seen this week

then, session 3:

A) Sue’s gauntlet.🎥2 the progression that challenges you

Observe closed shoulder take-off

B1) FS Wider V 🎥3

B2) B2W Wider V kick-up (reshape mindfully) + finger push 🎥2

Superset B1 and B2

Session 4 (depending on results from previous session):

A) Normal FS / Wide V 🎥3

B) C2W GD BD pike take-off and hold x 5, aiming for 5 seconds 🎥3

! shoulders moving fwd & bwd in GDBD

F) Half W → Staggered Pike B2W 🎥2 (take off progression, if good, transition progression)

see upcoming video about this

when FS twitch reaction corresponding to the understanding that you're exiting the playground

elbow extension has to be over by the time freeze has begun

c2w progression 6 clean take off ping pong bail

progression incremental push -> aim for 4s of sheer micro corrections

Timber

Cauterisation: stop the fall with bent arms, stay bent for max x 3 - 5

Recovery

Abha

#Coaching Notes🗒️

7th February

30th January

23rd January: bring the split tension FS holds back

15th January

Priority

2nd January

26th December

19th December

12th December