30 Days to Backflip – Lucas Ball
This program combines backflip inspired workouts with unique methods for you to practice safely at home.
How does it work?
How can someone learn to flip by themselves?
You don’t need gymnastics lessons to learn to flip…
You don’t need a foam pit or a trampoline either…
You don’t even need a spotter…
This program will show you a method of learning to backflip that doesn’t require these things and isn’t dangerous. The methodology in this program is meant to slowly break your fear of flipping by practicing alternative movements that progress as you gain confidence.
Over 30 days you will work your way up to the backflip. Your training will consist of specific skill based movements as well as workouts to build leg and core strength, body control and stability.
You should at no time feel like you need to “send it”. The efforts you put into this program will result in your first flip being smooth and organic.
REPARE THE BODY
The backflip requires power, coordination, and a bit of overall athleticism. The program consists of workouts to add explosive jumping power, core strength, and more.
BREAK THE FEAR
We break the fear of backflipping by training alternative skills and movements. These skills slowly progress in their resemblance to the actual backflip. The goal is to make you as comfortable as possible
PRACTICE THE SKILL
The next most important part of the backflip is understanding the mechanics. This program will break down the skills in details and allow you to practice pieces of a whole until you progress.
BUILD CONFIDENCE
BACKFLIP
Trust the process and you’ll be flipping in one month.
PREPARE THE BODY
The backflip requires power, coordination, and a bit of overall athleticism. The program consists of workouts to add explosive jumping power, core strength, and more.
BREAK THE FEAR
We break the fear of backflipping by training alternative skills and movements. These skills slowly progress in their resemblance to the actual backflip. The goal is to make you as comfortable as possible
PRACTICE THE SKILL
The next most important part of the backflip is understanding the mechanics. This program will break down the skills in details and allow you to practice pieces of a whole until you progress.
BUILD CONFIDENCE
BACKFLIP
This is accomplished through repetition. The app will guide you through daily and weekly training sessions meant to help you build body awareness and overall confidence.
Course Curriculum
Week 1: Basic Backflip Fitness
Day 1: Basic Full Body Strength
Day 2: Basic Stretching And Conditioning Yoga Routine
Day 3: Adding more mobility and speed (squat + core)
Day 4: Advancing Stretching and Conditioning
Day 5: Adding explosive movements (jumps are key)
Week 2: Backflip Mobility and Injury Prevention
Day 1: Advancing Mobility and Flexibility
Day 2 Stretching and Conditioning
Day 3: Learning Bridge with one arm out
Day 4: Intro to Inversion (adding rolls)
Day 5: Learning to catch a fall (“burpee catch”)
Week 3: Progression to a Backflip
Day 1: Into to Backflip techniques and reducing fear
Day 2 Using deep yoga stretches for insurance
Day 3: Intro to Macaco (basic technique)
Day 4: Improving the Macaco
Day 5: Mastering the Macaco (starting without hand)
Week 4: Learning and Mastering your Backflip
Day 1: Solidifying backflip techniques (set, jump, tuck, land)
Day 2: Sitting Macaco to standing Macaco
Day 3: Your first Backflip
Day 4: Building Backflip Confidence
Day 5: Mastering your backflip technique
Progression is Key
The program utilizes the following movements along with many more to help you slowly progress into the skill of a backflip.
Back Roll
Single Arm Bridge
Cartwheel Hack
Half-standing Macaco
Pop 360
Macaco (vertical)
Meet your Backflip Instructor
Lucas Ball
AKA Pigmie
Lucas is a professional fitness coach and YouTuber. His online tutorials have gained him 2 million subscribers and notoriety as one of the best skill-based content creators.
However, Lucas is not a gymnast. All of his skills were self taught. His goal with this 30 day program is to use his 10 year experience and progressive methods to help others learn quickly and safely on their own.
“There’s many things I wish I knew when I first started flipping. I put all my experience, secret tips and tricks, and tons of knowledge into this program so we can reduce your learning curve and get you backflipping on command!”
Sale Page: https://www.macrofit.co/30-days-to-backflip/
Archive: https://archive.ph/wip/3oMfi
Delivery Method:
After your purchase, you’ll get access to the downloads page. Here, you can download all the files associated with your order.
Downloads are available once your payment is confirmed, we’ll also send you a download notification email separate from any transaction notification emails you receive from Coursedownloads.
