MOVEMENT EXPLORATIONS

WELCOME VIDEO

SOFT ACROBATICS (WEEK FIVE)

MARCH 2, 2025

FAQ

  • SOFT ACROBATIC ESSENTIALS :

    CARTWHEEL COMBOS

    A Wrist Prepration

    B Hip Opener Routine

    C Handstand Kickup

    x 90 seconds x 1 set

    D Handstand Kickup Switch

    x 90 seconds x 1 set

    Cartwheel Foundations

    E1 Ipsi Ipsi Cartwheel

    x 4 reps

    E2 Ipsi Contra Cartwheel

    x 4 reps

    E3 Contra Ipsi Cartwheel

    x 4 reps

    E4 Contra Contra Cartwheel

    x 4 reps

    Repeat E1-E4 for 2 rounds, rest 90 seconds between each


    CARTWHEEL COMBOS

    F1 Ipsi Ipsi + Ipsi Contra

    x 10 total reps

    F2 Contra Contra + Contra Ipsi

    x 10 total reps

    F3 All four cartwheels

    x 8 total reps (one on each side of each cartwheel)

    Repeat F1-F3 for 3 rounds, rest 90 seconds after each set

  • *This represents and example program for the month of February work. It will grow and shift each week.

    Day One : Program C

    Day Two : Program A or B

    Day Three : Rest

    Day Four : Program E

    Day Five : Program D

    Day Six : Rest

    Day Seven : Rest

Our last Soft Acrobatics session for the time being, bringing together last sessions study into larger sequences

SOFT ACROBATICS (WEEK FOUR)

FEBRUARY 23, 2025

For the month of February - we will have a consistent exploration of Soft Acrobatics, starting with the essentials of the cartwheel

FAQ

  • SOFT ACROBATIC ESSENTIALS : CARTWHEEL VARIATION BASICS

    A Wrist Prepration

    B Hip Opener Routine

    C Handstand Kickup

    x 90 seconds x 1 set

    D Handstand Kickup Switch

    x 90 seconds x 1 set

    Cartwheel Foundations

    E1 Ipsi Ipsi Cartwheel

    x 10 reps

    E2 Ipsi Contra Cartwheel

    x 10 reps

    E3 Contra Ipsi Cartwheel

    x 10 reps

    E4 Contra Contra Cartwheel

    x 10 reps

    Repeat E1-E4 for 2-3 rounds, rest 90 seconds between each

  • *This represents and example program for the month of February work. It will grow and shift each week.

    Day One : Program A

    Day Two : Program B

    Day Three : Rest

    Day Four : Program C

    Day Five : Program D

    Day Six : Rest

    Day Seven : Rest

SOFT ACROBATICS (WEEK THREE)

FEBRUARY 16, 2025

FAQ

  • SOFT ACROBATIC ESSENTIALS :

    EXTENSION & CHAPÉU

    A Wrist Prepration

    (WARMUP FROM THE PREVIOUS WEEK)

    B Elastic Shake

    x 60-90 seconds

    C Elastic Bounce

    x 60 seconds (lifting the heels)

    D Elastic Hop

    x 60 seconds

    E Lower, Wall Supported Shake

    x 2 minutes

    F Wall Pop

    x 2 minutes x 2 sets

    *work in small micro chunks connected as many pops as possible, rest 90 seconds

    LEARNING HIP EXTENSION

    A High Table

    x 30 seconds hold

    B One Arm Table Reaching

    x 5-10 reps per side

    C Contra Lateral Reaching Arm

    x 5-10 reps per side

    D Reaching Leg, Reaching Arm

    x 5 -10 reps per side x 2 sets | rest 60 seconds

    JUMPING THROUGH THE CHAPÉU

    E Chapeu

    x 20-30 total reps | rest as needed to maintain quality

    F Squat to Chapeu

    x 10 total reps per side

  • *This represents and example program for the month of February work. It will grow and shift each week.

    Day One : Program C

    Day Two : Program B

    Day Three : Rest

    Day Four : Program A

    Day Five : Program C

    Day Six : Rest

    Day Seven : Rest

For the month of February - we will have a consistent exploration of Soft Acrobatics, starting with the essentials of the cartwheel

SOFT ACROBATICS (WEEK TWO)

FEBRUARY 9, 2025

For the month of February - we will have a consistent exploration of Soft Acrobatics, starting with the essentials of the cartwheel

FAQ

  • SOFT ACROBATIC ESSENTIALS : ELASTIC CONNECTIONS

    A Wrist Prepration

    B Elastic Shake

    x 60-90 seconds

    C Elastic Bounce

    x 60 seconds (lifting the heels)

    D Elastic Hop

    x 60 seconds

    E Lower, Wall Supported Shake

    x 2 minutes

    F Wall Pop

    x 2 minutes x 2 sets

    *work in small micro chunks connected as many pops as possible, rest 90 seconds

    G Handstand Kick Up

    x 90 seconds x 3 sets | rest 90 seconds

    H Handstand Kick Up Switch

    x 90 seconds x 3 sets | rest 90 seconds

  • *This represents and example program for the month of February work. It will grow and shift each week.

    Day One : Program B

    Day Two : Program A

    Day Three : Rest

    Day Four : Program A

    Day Five : Program B

    Day Six : Rest

    Day Seven : Rest

SOFT ACROBATICS (WEEK ONE)

FEBRUARY 2, 2025

For the month of February - we will have a consistent exploration of Soft Acrobatics, starting with the essentials of the cartwheel

FAQ

  • SOFT ACROBATIC ESSENTIALS : CARTWHEELS

    A Wrist Prepration

    B Forward Hinge Steps Fingers

    x 20 total reps per side

    C Forward Hinge Steps Palm

    x 10 total reps per side


    D Same Same Cartwheel

    x 10 total reps x 3 - 5 sets

    (rest as long as needed between sets to maintain quality)

    *if the high cartwheel is too much, use this variation LOW CARTHWEEL

    E Cartwheel Precision

    x 10 reps x 3 sets (rest as needed)

    F Cartwheel Turns

    x 10 reps x 3 sets (rest as needed)

  • *This represents and example program for the month of February work. It will grow and shift each week.

    Day One : Program A

    Day Two : Program A

    Day Three : Rest

    Day Four : Program A

    Day Five : Program A

    Day Six : Rest

    Day Seven : Rest

JANUARY 26, 2025

*we will be moving to an exciting new model for Explorations starting next Sunday 2/2, stay tuned!

Person performing a yoga pose on a wooden floor in a spacious, well-lit studio with a mirror and a potted plant in the background.

  • EXPLORATIONS OF GROUND MOVEMENT

    *This week is a special class offering, follow along style, encompassing many areas of practice in one session.

    *In parts of the class where there is partner work, you’ll move freely in the room but adopting the perspective of working with an imaginary partner

FAQ

JANUARY 19, 2025

A man with a beard kneeling on a wooden floor, reaching out toward a tennis ball, in a room with white walls, a mirror, shelves with bottles, and other people in the background.

  • EXPLORATIONS OF LOWER BODY

    *I apologize for the audio in the video. It wasn’t made clear until after uploading. I’ll likely re-do this session soon and re-upload but wanted something available for those interesting in starting right away.

    *in this session we’ll be diving deep into various options for improving awareness and use of the legs.

    SQUAT PREP

    • resting squat

    • dynamic toe stretch

    • seiza sit

    • fisherman squat

    • prayer squat

    Tennis Ball Foot Connects

    • singles x 10 each side

    • doubles x 10 each side

    • alternating L/R x 10 singles

    • alternating L/R x up to 100

    A1 Shrimp Squat

    x 5|5 reps per side

    A2 Hinge Loaded

    x 6-10 reps

    Repeat A1|A2 for 5-7 rounds, rest 90-120 seconds

FAQ

JANUARY 12, 2025

Man practicing yoga in a studio, bent over with hands on the floor and head down, on a wooden floor with mirrors and a white wall in the background.

  • EXPLORATIONS OF LOCOMOTION

    *this is an extension from work that was presented two weeks ago.

    *we’ll use the variations of the resting squat as our warmup for the session. Please feel free to add anything else you need to feel ready

    Resting Squat Prep

    • resting squat x 60-90 seconds

    • target squat x 10 reps + 10 seconds hold

    • outer edge rock x 5 reps + 5 seconds hold

    • tactical squat x 5 reps per side

    A Duck Walk

    x 30-60 seconds x 3 sets | rest 90 seconds

    B Leg Extension, Drop Stance

    x 5 per side x 3 sets | rest 90

    C Step Behind

    x 5 per side x 3 sets | rest 90

    D Corta Capim Spin

    x 5 per side x 3 sets | rest 90

    E All Elements

    x 60 seconds x 3-5 sets | rest 90

FAQ

JANUARY 5, 2025

A man crouches with arms extended forward in front of a red brick wall. Overlaid text reads, 'Explorations of Jumping Part II'.

  • EXPLORATIONS JUMPING PART II

    *please review the video from 12/22 if you have not viewed or practiced jumping yet

    WARMUP

    All Aspects Feet Warmup

    x 10 reps + 10 seconds hold in each position

    Single Leg Balance Ankle Circle

    x 10 circles each direction each side

    Soft Elastic Bounce

    x 30-60 seconds

    Jumping Variations x 10 of each

    • two to two jump

    • two to one jump

    • one to two

    • one to one

    Jumping Free Exploration

    x 60-90 seconds x 3 sets | rest 90 seconds

    Jumping Reactivity

    Switch Jump

    x 90 seconds x 3 sets | rest 90 seconds

    Vertical Precision Jump

    x 50 total reps | rest as needed

FAQ

DECEMBER 29, 2024

A man practicing yoga in a studio while wearing glasses, with a whiteboard on the wall behind him. The studio has wooden floors and ceiling beams.

  • EXPLORATIONS OF CRAWLING

    Resting Squat Warmup

    x 5-15 reps of each

    • outer edge rock

    • tactical squat

    • hands weight shift

    • (wrist prep)

    • sieza sit

    • reverse wrist hold

    • quadruped/crawl hold 1

    • pike to crawl

    CRAWL VARIATIONS

    (perform 3 sets of 60-90 seconds of each option with 90 seconds rest between working sets)

    • Contralateral Crawl

    • Lateral Crab Crawl

    • Ape Crawl

    • Lizard Crawl

FAQ

DECEMBER 22, 2024

Person performing a jump or leap against a brick wall with the text 'Foundations of Jumping' overlayed.

  • A. Walking on all aspects of the feet x 30-60 seconds in each position

    Jump Mechanics

    (2 minutes continuous in each variation)

    • Bilateral Arm Drop

    • Bilateral Arm Swing

    • Arm Swing with Extension

    • Arm Swing with Extension, Squat loading

    • Full Jump Sequence

    Jump Variations *20 reps of each

    • Two to Two

    • Two to One

    • One to Two

    • One to One

    Jump Precision *10-20 reps of each

    • Two to Two

    • Two to One

    • One to Two

    • One to One

FAQ