Parkour 100 Series
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Course overview (classes 1-4)
Meet your coaches
Preview
Course overview
Preview
Where to train
Parkour strength training
Parkour equipment
Course syllabus + course intro videos (downloads)
Course intro quiz
7 lessons, 1 quiz
Class 1: quadrupedal movement, landing, lower body strength
Train smart, train safe
Class 1 overview
Principles of warming up
Full warm-up routine
Inchworm
Army crawl
Quadrupedal walk
Preview
Cat balance
Crab walk
Ground kong
Quadrupedal gallop
Air squat
Landing
Glute bridge
Principles of cooling down
Full cool-down routine
Class 1 guide + videos (downloads)
Class 1 quiz
18 lessons, 1 quiz
Class 2: falling, ground combos, earth routes, upper body pushing strength
Class 2 overview
Summarized warm-up routine
Forward roll
Dive roll
Side roll
Half roll
Back roll
Falling in 360 degrees
Preview
Ground combos
Earth routes
Scapular push-up and push-up
Squat jump
Summarized cool-down routine
Class 2 guide + videos (downloads)
Class 2 quiz
15 lessons, 1 quiz
Class 3: ground and air awareness, up and down low walls, upper body pulling strength
Being respectful
Class 3 overview
Preview
Summarized warm-up routine
Aúzinho
Ukemi pirouette
Handstand
Cartwheel
Full turn
Dismounts
Kong-up
Wall support and top-out
Scapular pull-up and dead hang pull-up
Summarized cool-down routine
Class 3 guide + videos (downloads)
Class 3 quiz
15 lessons, 1 quiz
Class 4: balancing, jumping, precision landing, core strength
History of Parkour
Class 4 overview
Summarized warm-up routine
Forward and sideways balance
Rail balance drills
Broad jump
Precision landing
Running jump
Lava course
Hollow and arch hold
Summarized cool-down routine
Class 4 guide + videos (downloads)
Class 4 quiz
13 lessons, 1 quiz
Course overview (classes 5-8)
Course syllabus (download)
1 lesson
Class 5: vaulting and related falling, single leg strength
Class 5 overview
Summarized warm-up routine
Intro to vaults
Assisted dive roll
Step vault
Chest vault
Lazy vault
Dive roll applied
Kong vault
Vault combos
Preview
Step-up
Broad jump to single leg landing
Summarized cool-down routine
Class 5 guide + videos (downloads)
Class 5 quiz
15 lessons, 1 quiz
Class 6: tic tacs, wall runs, and underbars
Class 6 overview
Summarized warm-up routine
Knees-to-elbows
Tic tac
Wall run
Preview
Underbar
Summarized cool-down routine
Class 6 guide + videos (downloads)
Class 6 quiz
9 lessons, 1 quiz
Class 7: pop vaults, swinging, cat leaps, and climb-ups
Class 7 overview
Summarized warm-up routine
Wall dip
Running climb-up
Jumping climb-up
Climb-down
Pop vault
Cat hang
Cat leap
Peel-out: 1st line of defense (awareness)
Preview
Peel-out: 2nd line of defense (preempting)
Peel-out: 3rd line of defense (ukemi)
Climb-up (level 1)
Summarized cool-down routine
Class 7 guide + videos (downloads)
Class 7 quiz
16 lessons, 1 quiz
Class 8: freerunning, challenges, and games
Class 8 overview
Summarized warm-up routine
Sit turn
Palm spin
Wall spin
Bar mount challenge and leg-up
Intro to obstacle courses
Add-on
10-second drill
Preview
Summarized cool-down routine
Class 8 guide + videos (downloads)
Class 8 quiz
12 lessons, 1 quiz
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