Principles of Movement

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Each lesson takes 60 – 75 minutes.

Course Content

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Week One: Elementary Balance

Lesson 1: Balancing Technique and Hands Position 8 Topics Sample Lesson

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Course introduction: “What is it? Who is it for? How will it benefit you?”

Warmup with wrists and shoulders focus

Wrist strength and conditioning

Crow pose: Why it’s helpful and necessary; Basic variation and exercises to achieve

Intermediate variations; Advanced variations

Transition to one side; Flying crow pose

Core and shoulders conditioning

Cool down; Wrist self massage

Lesson 2: Tightening Core and Lower Body in Balances 8 Topics

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Warm up with core and neck focus

Hollow (straight line spine) body exercises; Headstand technique

Two types of hands positions; Ways to get to headstand

Different legs positions and core cooperation; Transitions

Change hands positions as a tightening conditioning

Transition to and from crow pose

Whole body conditioning

Cool down; Neck self massage

Week Two: Strength

Lesson 3: Engaging Multiple Muscles Simultaneously 8 Topics

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Warm up with strength focus

Wrist and shoulders exercises

Hamstring exercises and stretching

Straddle sit

L-sit

Eight angel sit

Transitions for a body strength conditioning

Cool down; Hamstring self massage/stretching

Lesson 4: Lower Back Strength and Glutes Tightening 8 Topics

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Warm up with strong back focus

Split croc variations

Strength conditioning

Cool down; Low back massage

Week Three: Back Flexibility

Lesson 5: Active Back Flexibility 8 Topics

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Warm up with spine mobility focus

Shoulders opening/rotation exercises

Strong & flexible back exercises

Bridge from floor

Bridge from sit position

Bridge from feet

Strength/flexibility/balance conditioning

Cool down; back self massage

Lesson 6: Side Crunch Flexibility 8 Topics

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Warm up with spine mobility focus

Back and side bend exercises

Upper back and neck stretching

Temple stand

Chest roll

Chest stand

Transitions; Conditioning

Cool down; Back self massage

Week Four: Intermediate Balance

Lesson 7: Techniques for Forearm Balance 8 Topics

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Warm up with tightening whole body focus

Strong and flexible shoulders exercises

Tightening core conditioning

Basic (symmetrical) forearm balance

Different legs/body position

Advanced (asymmetrical) forearm balance

Transition between basic/advanced positions as tightening conditioning

Cool down; Body relax light stretching

Lesson 8: Handstand Balance 8 Topics

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Warm up with handstand technique focus

Strong wrist & shoulders exercises

Tightening core conditioning

Tightening legs conditioning

Handstand technique; Ways to get for beginners

Different legs position and core cooperation

Conditioning for handstands

Cool down; Shoulders/forearms self massage

Week Five: Basic Dynamic Moves

Lesson 9: Right Tuck and Basic Dynamic techniques 8 Topics

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Warm up with spine stretching focus

Coordination exercises

Tuck rolls exercises

Basic forward roll; Variations

Basic backward roll; Variations

Series of rolls as vestibular exercises

Functional strength conditioning

Cool down; Light stretching

Lesson 10: Combining Static and Dynamic Tricks 8 Topics

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Warm up with functional movements

Dynamic momentum exercise

Strong and flexible back exercises

Fish flop; Variations

Candlestick; Variations

Transitions from static to dynamic tricks

Transitions from dynamic to static tricks

Cool down; Breathing exercises

Week Six: Intermediate Dynamic Tricks

Lesson 11: Cartwheel Technique 8 Topics

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Warm up with splits stretching focus

Tightening body and balance exercise

One foot balancing tricks

Basic cartwheel technique

Series of cartwheels

Steps to learn one arm cartwheel

Cartwheel with static tricks combinations

Cool down; Relaxing exercises

Lesson 12: Walkover Technique 8 Topics

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Warm up with back/shoulders flexibility accent

Split active exercises

Strong and flexible back exercises

Forward walkover

Backward walkover

Walkover with legs switch

Walkover with other tricks transitions

Cool down with back self massage

Extras

Training Advice

About Instructor

Mari Simak

1 Course

Course Content

Week One: Elementary Balance

About Instructor

Mari Simak

Course Includes