Parkour homework 1/30
by Eric Jusino
Level 1
Skill
(30 minutes) Find a good wall or rail to work your basic vaults on or set up a 2-4 boxes in the gym. Work sequences of step vault, lazy, reverse, and chest vault, varying your approach angles and the positions of the boxes. Work on figuring out how best to create flow.
Also, spend 15 minutes on wall passes and cat leaps
Strength
3 sets of 5 push ups with feet elevated on box, wall, or curb.
2 sets 30 second handstands against a wall
3 sets of 5 reps single leg squat deck squats
3 sets of pull ups (do one less than your max per set)
Mobility
2 minutes per side straddle stretch
2 minutes per side German hang (total time. Don’t stay in the stretch if your elbows start feeling sketchy)
Level 2
Skill
3 sessions of running, striding, and hurdling outdoors for 30 minutes.
Strength
3 sets of press handstand progressions
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 single leg squats progressions
Mobility
As at level 1
Level 3
Skill
30 minutes 3 days per week, work on routes incorporating running jumps, cat leaps, and wall passes
20 minutes of low line training
Strength
As at level 2
Mobility
As at level 1
