MOVEMENT EXPLORATIONS
SOFT ACROBATICS (WEEK FIVE)
MARCH 2, 2025
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SOFT ACROBATIC ESSENTIALS :
CARTWHEEL COMBOS
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 COMBOSF1 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
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*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
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SOFT ACROBATIC ESSENTIALS : CARTWHEEL VARIATION BASICS
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
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*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
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SOFT ACROBATIC ESSENTIALS :
EXTENSION & CHAPÉU
(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
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*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
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SOFT ACROBATIC ESSENTIALS : ELASTIC CONNECTIONS
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
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*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
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SOFT ACROBATIC ESSENTIALS : CARTWHEELS
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 Cartwheelx 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)
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*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!
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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
JANUARY 19, 2025
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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
JANUARY 12, 2025
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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
JANUARY 5, 2025
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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
DECEMBER 29, 2024
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EXPLORATIONS OF CRAWLING
Resting Squat Warmup
x 5-15 reps of each
outer edge rock
tactical squat
hands weight shift
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
DECEMBER 22, 2024
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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