New UX coming soon!!
📝 What to train this week?
Yellow | Green | Blue | Purple | Brown |
Hybrid distance / Linda’s mat distance kick-up + (freeze) + bail practice | FS static holds. If > 10s, attempt : - leg shift - shoulder mini elevator observe silence or chaos the holds | FS static hold with incremental reshaping (stabilise 5 seconds after each increment) Aim for straight elbow and centred weight on hands FS forced chaos into silence (either after the kick-up, or after stabilising) | FS static and compressed tuck straddle 3 each, 15 seconds in bottom position. | OAHS: stamina |
C2W sock awareness or gradual ligthness into bail | C2W sock awareness, focus on straight elbow and centred weight on hands | B2W pike soft landing + finger-driven balance | B2W straight ↔ Tuck x 5 | OAHS: technique |
C2W Sock + modulating B2W ditto | C2W Sock + modulating B2W ditto | B2W Alignment driven take off into stack | B2W / FS straight head in, tuck head in | OAHS: technical stamina |
C2W in corridor (or spotted) take off + falling tower and feel limits | ㅤ | FS shoulder blocker in pike with shoulders in C or C- | ㅤ | ㅤ |
B2W max holds | C2W/B2W max hold with silence x 10s x 3 | C2W planche take off 5s → Restack and hold 5s (V, or 🌶️I, or 🌶️🌶️ pike) Can be done as round-trip (🥵) 5 | C2W piked planche take off 5s → Restack and hold 5s Can be done as round-trip (🥵) 5 | ㅤ |
FS bail regressions | C2W or B2W elbow elevator (trying to stick) x 5 | B2W straight → pike with shoulder blocker | Frog compress → eccentrics + isometrics (🌶️ extend one leg for added load) | ㅤ |
Personal programs
Alicia
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Coach’s notes
b2w take off, silence, create chaos and recover
b2w take off, silence, create chaos and recover
flamingo kickup
timber planche recovery / cauterisation
→ falling towers
→ elevators
→ elevators
For next call:
→ hard vs soft finger pushing
→ OS soft bail FS regressions
→ hard vs soft finger pushing
→ OS soft bail FS regressions
Alex
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Ayla
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Dorota
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Coach’s notes
finger pushing patterns: feathering the brakes and modulating
I shape (b2w and Fs) for heel -dominant hold
V shape still has the priority
V + half W 5 second hold C2W
I shape (b2w and Fs) for heel -dominant hold
V shape still has the priority
V + half W 5 second hold C2W
V → half W C2W off wall
- Silent hold practice → long holds with tense, quiet legs.
- Organic leg movement practice → allow natural wiggling and micro-adjustments in freestanding holds.
- Deliberate hip corrections at wall → recreate the freestanding corrections in a controlled wall context.
- Tuck overshoot drill → kick too far on purpose and bail freestanding to reduce undershooting fear.
Gabriele
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Henrike
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Coach’s notes
C2W 11 to midday three variations:
- staggered leg (easier)
- straight pike to I
- small straddle to I
same straddle transition with less leg tension
Jana
Coach’s notes
Jess
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Coach’s notes
Jacquie
Coach’s notes
Linda
Coach’s notes
flamingo / alignment kick up
Lynda
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Rachel
Coach’s notes
Raoul
Sarah E.
Shivay
Wen
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Coach’s notes
⚠️ Stabilisation
Start with 3 - 5 sets of max push (remember piking or falling towers can help in that)
I. Alignment - Till it gets boringly easy
goal: 5 back to back successfully
Soft kick-ups shaping distance (V and I)
→ Frozen kick-up (shaping distance)
→ Double push kick-up (shaping distance)
II. Balance: the two patterns that need to be prioritised: double push and modulating
C2W take off with momentum : stabilise and hold for 5 seconds. Pick one of the following variations:
- lean on wall and push on front leg
- front leg extension
- elbows flexed + hand everted On wall → take off BY extending elbows and inverting hands → Stabilise
III. Timber recovery
B2W heel and everted → elbow bend slow extension into Sticking it
Bent elbow or everted hand max hold (mindful of inflammation)
B2w Suboptimal kick-up OS or US
Dessert
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