Parkour homework 1/16
by Eric Jusino
Level 1
Skill
Find a good spot for running practice and spend 30 minutes working on running technique and practicing moderate length strides and low hurdles
Strength
3 sets of push up progressions
2 sets 30 second handstands against a wall
3 sets of single leg squats
3 sets of pull ups (do one less than your max per set)
Mobility
2 minutes straddle stretch
2 minutes wrist stretches per side
Level 2
Skill
30 minutes of low line flow practice.
On flat ground, work on connecting into and out of the step vault position. Specifically practice transitioning to and from lunges, scorpion squats, regular squats, and rolls with the step vault position.
On a rail/wall/vault box, work on smooth connecting going under/over an object with step vault, reverse, and side vaults
Strength
3 sets of press handstand progressions, exploring and finding your limits
3 sets of back lever progressions
3 sets of 5 climb ups
3 sets 5 reps of Bulgarian split squats with appropriate weight
3 sets of 5 sled drags
Mobility
As at level 1
Level 3
Skill
30 minutes of work on the kash, double kong, and pass unders
Strength
As at level 2
Mobility
As at level 1
