Course intro Lessons Course syllabus Course overview Meet your coaches History of parkour Train smart, train safe Where to train Being respectful Parkour equipment Parkour strength training Principles of warming up Principles of cooling down Course intro quiz
Class 1: quadrupedal movement, land, squat Lessons Class 1 intro Warm-up 1 Quadrupedal walk Cat balance Ground kong Quadrupedal gallop Squat Hard landing Soft landing Gallop landing Precision landing Workout 1 Cool-down 1 Class 1 quiz
Class 2: rolling, flat ground combos, earth routes, push-up Lessons Class 2 intro Warm-up 2 Scapular push-up Push-up Forward roll Side roll Back roll Falling in 360 degrees Flat ground combos Earth routes Workout 2 Cool-down 2 Class 2 quiz
Class 3: ground/air awareness, up/down low walls, dip Lessons Class 3 intro Warm-up 3 360 Handstand Cartwheel Wall support Wall dip Dismounts Kong-up Top-out Workout 3 Cool-down 3 Class 3 quiz
Class 4: balance, jump, lava course, pull/chin-up Lessons Class 4 intro Warm-up 4 Scapular pull-up Pull/chin-up Rail balance Rail squat Rail walk Broad jump Running jump Lava course Workout 4 Cool-down 4 Class 4 quiz
Class 5: vaults + related falls, split squat Lessons Class 5 intro Warm-up 5 Split squat Dive roll Step vault Chest vault Lazy vault Kong vault Vault combos Workout 5 Cool-down 5 Class 5 quiz
Class 6: tic tac, wall run, underbar, knees-to-elbows Lessons Class 6 intro Warm-up 6 Knees-to-elbows Hanging bar mount challenge Tic tac Cat hang Climb-down Wall run Underbar Workout 6 Cool-down 6 Class 6 quiz
Class 7: pop vault, cat leap, climb-up Lessons Class 7 intro Warm-up 7 Cat leap Pop vault Running climb-up Jumping climb-up Climb-up (level 1) Broad jump to 1-leg landing Workout 7 Cool-down 7 Class 7 quiz
Class 8: styles, drills, games Lessons Class 8 intro Warm-up 8 Hollow/arch hold Palm/wall spin Add-on 10-second drill Challenge parkour Speed parkour Freestyle parkour Workout 8 Cool-down 8 Class 8 quiz
