A-Skips
Exercise - A-Skips Plyometrics are explosive exercises that increase parkour speed and power by exerting maximum effort over short bursts of time. The goal is to move rapidly while using the right biomechanics that will translate into running, jumping, or striding for...
Shoulder Stretches and Back Kicks
Exercise - Shoulder Stretches and Back Kicks Shoulder Stretches and Back Kicks is a dynamic exercise for shoulder, lower back, and hamstring flexibility as well as a warm-up drill in our tricking curriculum. It helps to condition the muscles for common movements in...
Touchdown Raiz
Exercise - Touchdown Raiz The Touchdown Raiz is a staple for intermediate level transitions or set-ups. Also known as a TD Raiz, the skill is classically paired with gainers and cork swings. As a testament to the staple of raizs, it has paved the way for many advanced...
Ledge Squats
Exercise - Ledge Squats We use Ledge Squats as a quick and easy exercise that can be performed practically on any obstacle with a hard edge. Keep it indoors on a hardcover book or staircase or take Ledge Squats outdoors onto short walls or curbs. Although it may look...
540 Kick
Exercise - 540 Kick The 540 Kick is an advanced beginner level kicking skill in our tricking curriculum. It is a great combo-opening trick that transitions easily to other movements. Learning the 540 Kick is foundational to the progression of sideswipes, jackknives,...
Standing Rail Balance
Exercise - Standing Rail Balance Rails are a great tool for any urban and outdoor exercise or training. Learning to stand on a rail for balance will help build your coordination and stability. Coordination by learning to use your free arms and legs as counterweights,...
Floor Dips
Exercise - Floor Dips We get asked all the time - how can I incorporate more dips? The Floor Dip can be practiced on any flat surface without any equipment strengthening your triceps and shoulders. The exercise also serves as a beginner-friendly entry to unlocking...
Crane Pose
Exercise - Crane Pose The Crane Pose, also known as bakasana, requires strength, concentration, and trust. This is a great exercise we can pull from yoga to parkour - helping us to build wrist and upper arm strength. Where would we see a similar pose in parkour? The...
Sloth Rows
Exercise - Sloth Rows Sloth Rows are largely inspired by the obvious sloth, arboreal mammals known to hang and move upside down. This inverted row variation is great for building upper arm and back strength. You'll need a sturdy bar for this exercise. We suggest an...
Inchworm Quadrupedal Movement
Exercise - Inchworm Quadrupedal Movement Inchworms are actually caterpillars with legs at both ends of their bodies and none in the middle - making them look like they arch as they move. The Inchworm Quadrupedal Movement is great strength or movement conditioning for...
Plank Lateral Quadrupedal Movement
Exercise - Plank Lateral Quadrupedal Movement The Plank Lateral Quadrupedal Movement or Walking Push-up is a great crawling exercise to strengthen your core and build better limb coordination. Opposite hand and foot movement (Contralateral) is used here. We like to...
Planche Leans
Exercise - Planche Leans The Planche Lean is a great way to take your pressing strength to the next level once you've mastered push-ups or straight arm planks. To start the planche lean, begin in a push-up position with bent legs. Push through your legs to push your...
B-Skips
Exercise - B-Skips Plyometrics are explosive exercises that increase parkour speed and power by exerting maximum effort over short bursts of time. The goal is to move rapidly while using the right biomechanics that will translate into running, jumping, or striding for...
Front to Back Leg Swings
Exercise - Front to Back Leg Swings Front to Back Leg Swings are a foundational mobility movement as well as a warm-up drill in our tricking curriculum. It helps to condition the muscles for common movements in tricking and is used to prepare the body for kicking....
Sailor Moon
Exercise - Sailor Moon The Sailor Moon is a beginner level transition or set up skill in our tricking curriculum. It is a great combo-opening trick that transitions easily to other movements like gainer or cork swings. Learning the Sailor Moon is foundational to the...
Cartwheel
Exercise - Cartwheel The Cartwheel is a beginner level tumbling skill in our tricking curriculum. It is a great combo-opening trick that transitions easily to other movements. Learning the Cartwheel is foundational to the progression of butterfly kicks, aerials, and...
Scoot
Exercise - Scoot The Scoot is a beginner level transition skill in our tricking curriculum. It is a great combo-opening trick that transitions easily to other movements. Learning the scoot is foundational to the progression of master scoots, touchdown raiz, and more....
Rail Pistol Squats
Exercise - Rail Pistol Squats The Rail Pistol Squat is a great unilateral strength exercise and skill to master for those looking to take their balance to the next level. Pistols are a unique skill that requires both mobility and strength to practice - using a rail...
Duck Walks
Exercise - Duck Walks The Duck Walk is a locomotion exercise great for lower body mobility and strength. It offers a wide range of applications or conditioning from lifting low or heavy objects, wrestling, to parkour landings. The exercise requires flexible hips and...
Inverted Rows
Exercise - Inverted Rows The Inverted Row is a simple exercise to develop foundational pulling strength and a strong upper torso for better posture. It can be practiced with a broomstick between two chairs, under a table, or on an access rail like this video. Rows are...
Straddle Leg Lifts
Exercise - Straddle Leg Lifts Straddle Leg Lifts are a fundamental conditioning exercise to improve our flexibility and progression towards handstands. This drill helps you to unlock splits, straddles, pikes, and better presses with a greater range of motion. Sit down...
Frog Walks
Exercise - Frog Walks The Frog is a basic quadrupedal movement that's great for handbalancers, yogis, or parkour practitioners. We see this shape across many bodyweight practices - a wide legged downward dog in yoga, the straddle press in handstands, or a kong...
Chest to Wall Handstand Posture
Exercise - Chest to Wall Handstand Posture The Chest to Wall handstand drill is used for developing the right posture and deepen our stack-game. You'll need a vertical wall you're comfortable getting your feet on. Facing away from the wall, press into your hands and...
Scapular Push-ups
Exercise - Scapular Push-ups Scapular Push-Ups are great for building healthy shoulder girdles. You start in a standard push-up or high plank position. Without bending the elbows, attempt to maximize your shoulder range of motion in all four directions, up, down,...
Face-the-Wall Squats
Exercise - Face-the-Wall Squats Developing your squat is one of the most important forms to strengthen your movement and physical health. It is a hallmark of functional movement in our day-to-day lives. The squat requires mobility and coordination between the hips,...
Master Swipe
Exercise - Master Swipe The Master Swipe is an advanced beginner level transition skill in our tricking curriculum. It is a great combo-opening trick that transitions easily to other movements. Learning the master scoot is foundational to the progression of grand...
Macacao
Exercise - Macacao The Macacao is traditionally rooted in capoeira, the Afro-Brazillian martial art, capoeira. It's a skill similar to the acrobatic back handspring with the exception of starting with a low position and using one hand behind. Pulling Macacaos into...
Hyper Butterfly Twist
Exercise - Hyper Butterfly Twist (Hypertwist) The Hyper Butterfly Twist aka Hypertwist is an intermediate level transition skill in our tricking curriculum. It is a standalone trick that impresses by itself and is also an extremely versatile skill that transitions...
C-Skips
Exercise - Rail Pistol Squats Plyometrics are explosive exercises that increase parkour speed and power by exerting maximum effort over short bursts of time. The goal is to move rapidly while using the right biomechanics that will translate into running, jumping, or...
High Knees
Exercise - High Knees Plyometrics are explosive exercises that increase parkour speed and power by exerting maximum effort over short bursts of time. The goal is to move rapidly while using the right biomechanics that will translate into running, jumping, or striding...
Crow Pose
Exercise - Crow Pose The Crow Pose, also known as kakasana, is a great yoga asana that can be pulling into parkour for building wrist and forearm strength. In addition, the position is an entry into inversions and handbalancing. From a squatting position, place the...
Assisted Typewriter Pull-ups
Exercise - Assisted Typewriter Pull-ups The Typewriter Pull-up is a wide grip pull-up variation from the calisthenics world. It's absolutely great for building non-traditional pulling strength by targeting the upper back and arms. It offers several degrees of...
Cartwheel to Handstands
Exercise - Cartwheel to Handstands Once you're confident with your cartwheels, it's time to try slowing down to use it as an entry into the handstand. Perform the cartwheel as slow as possible, potentially even starting with the hands on the ground. If you establish...
Spider Crab Crawls
Exercise - Spider Crab Crawls The Japanese Spider Crab has the largest leg span of any arthropod - an inspiration for this quadrupedal movement. The Spider Crab Crawl has you extending your legs as long as you can. Pivot over the heel and pull those toes down to shift...
Camel Crawls
Exercise - Camel Crawls Camels are distinguished by moving with a pacing ipsilateral gait which means the same side fore and hind limbs move together as pairs. For example, the right hand and the right foot step together at the same time. The Camel Crawl is great to...
Left to Right Stack Through Shoulders
Exercise - Left to Right Stack Through Shoulders The Left to Right Shoulder Stack drill is for intermediate handbalancers working towards the one armed handstand. Off-balance exercises are great to challenge our control of our shapes and bodylines. Perform a back to...
Side to Side Leg Swings
Exercise - Side to Side Leg Swings Side to Side Leg Swings are a foundational mobility movement as well as a warm-up in our tricking curriculum. It helps to prepare the muscles and hips for common movements in tricking or disciplines with kick-related skills. Stand...
Gorilla
Exercise - Gorilla (AKA Machine / Transformer) Gorilla is a beginner level transition also referred to as a "Machine" or "Transformer". It's pulled from breakdancing and is similarly seen in parkour or quadrupedal movement. This unique groundwork skill often acts as a...
Gumbi
Exercise - Gumbi If you're looking to work towards the raiz or sideswipe, the Gumbi is a key progression! It's a beginner-level transition that's often used to connect into gainers or cork swings. This skill will require a bit of shoulder and back flexibility and...
Tornado Kick
Exercise - Tornado Kick The Tornado Kick is a beginner level kicking trick in our tricking curriculum. It is a great combo opening trick and is a progression to tricks like the 540, cheat 720, and raiz. Face your target in a neutral stance, step over 180° with your...
Rail Balance Pivots
Exercise - Rail Balance Pivots or Half-Turns Learning to pivot on a rail is a fundamental skill for rail balance that will unlock your potential for more techniques, safe dismounts, and stronger coordination. Find your standing position on a rail. Stay relaxed and in...
Pop 360 Kick
Exercise - Pop 360 Kick The Pop 360 Kick is a beginner level kicking skill in our tricking curriculum. It is a great combo-opening trick that transitions easily to other movements. Learning the Pop 360 is foundational to the progression of feilongs, double leg...
Crab Scoots
Exercise - Crab Scoots The Crab Scoot is an introductory quadrupedal movement suited for those seeking a low impact variation - especially if you're experiencing wrist pain or issues with hip mobility. Crab Scoots are hardly used enough although we all practically use...
Iso Push-ups to Planks
Exercise - Iso Push-ups to Planks We absolutely love the isometric position of the push-up. Take it up a notch by using this exercise to transition into the plank. This is a great calisthenics strength exercise for the triceps, shoulders, and torso that's incredibly...
Cartwheels
Exercise - Cartwheels The Cartwheel is a fundamental skill in building confidence towards your handstand entries and safe falls. The 1-2 Foot Pattern in Side Monkey is a great starting point. You'll need open space to practice - we recommend working on a soft surface...
Ground Kongs
Exercise - Ground Kongs The Ground Kong quadrupedal movement is great for those with the hip mobility and wrist strength to make progression towards their parkour vaults, planche, and general pressing strength. In this exercise, we're in a low squat before placing our...
Chest to Wall Float Off
Exercise - Chest to Wall Float Off The Chest to Wall Float Off is a great way to start with a good stacked handstand posture and drill for freestanding. Take a look at the Chest to Wall posture before floating. Begin by performing a chest to wall handstand with just a...
Single Block Shrugs
Exercise - Single Block Shrugs The Single Block Shrug is a great drill to begin incorporating as an intermediate handbalancer to start working towards one armed handstands. This video demonstrates how we can begin to shift our weight with a progressive load by keeping...