Skill Tree
From Floor to Handstand
Select a node to see how each baseline unlocks the next module. Progress when control—not speed—defines your reps.
A
Dead Bug & Hollow
Week 1–2 · Supine stability
B
Plank & Side Plank
Week 3–4 · Horizontal tension
C
Pike & Downward Line
Week 5–7 · Partial inversion
D
Wall Handstand
Week 8–10 · Supported inversion
Spine Architecture
30-Day Spine & Core Architecture
A parallel track emphasizing segmental control: cat-cow literacy, segmental rolls, and loaded carries replaced by isometric holds and slow articulation drills.
Sessions are 25–40 minutes and assume no props beyond a mat and wall space.
Tempo Architect
Mechanical Advantage Calculator
Adjust descent timing and body angle to estimate relative intensity when training without external load.
Next Step
Pair Tracks With Programs
Digital programs include weekly outlines aligned with these trees. Physical materials are not required for participation.
View Programs