Parkour Homework 2/6
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 on connecting, dash vaults, kash vaults, and kongs or drilling the individuals skills and their progressions. Vary your approach angles and the positions of the boxes. Work on figuring out how best to create flow.
Also, spend 15 minutes on passunder skills and rolls.
Strength
3 sets of 5 push ups with appropriate single arm progressions
2 sets 30 second handstands against a wall
3 sets of 5 reps single leg squats
3 sets of pull ups (do one less than your max per set)
Mobility
2 minutes per side couch stretch
2 minutes per side overhead band stretch
Level 2
Skill
3 sessions of climbing. Try to make it outdoors to the UW, Marymoor, or Magnuson park rock walls or head to one of the rock gyms or PKV. Focus on relatively easy routes, working flow and speed.
Strength
3 sets of press handstand progressions
3 sets of back lever progressions
3 sets of 5 climb ups
3 sets 5 reps of deadlifts with appropriate weight
3 sets of 5 single leg squats progressions
Mobility
As at level 1
Level 3
Skill
3 sessions of climbing. Try to make it outdoors to the UW, Marymoor, or Magnuson park rock walls or head to one of the rock gyms or PKV. Focus on power moves and dynos.
Strength
As at level 2
Mobility
As at level 1
