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Post-Bail

Beginner 3

Balance through the hands

Now that you can bail safely, it's time to find balance. Focus on balance drills at the wall, toe/heel pulls, and building your first freestanding holds.

Exit Criteria: 10-second holds off wall with minimal movement

Day A - Balance Drills

Warmup & Conditioning

A

Wrist Prep Circuit

Sets: 2 rounds
SUPERSET
B1

Elevated Pike Hold

Sets: 3Hold: 20s
B2

Shoulder Flexion Stretch

Sets: 3Hold: 30sRest: 60s
SUPERSET
C1

Hollow Body Rocks

Sets: 3Reps: 10
C2

Pancake Stretch

Sets: 3Hold: 45sRest: 60s

Main Work

D

Chest-to-Wall Toe Pulls

Sets: 5Reps: 5Rest: 60s
E

Heel Pull Balance

Sets: 4Reps: 5 attemptsRest: 90s
F

Back-to-Wall Balance Drills

Sets: 3Reps: 5Rest: 90s

Strength Finisher (Optional)(pick one)

Ready for more?

Once you've met the exit criteria, you're ready to move on to the next level.