Watch Intro Video

Macaco course trailer

Take a glimpse at what you'll get in this course

Course curriculum

  • 1

    Introduction

  • 2

    Shoulder mobility and strength

    • Shoulder mobility
    • Prone overhead shoulder extension
    • Weighted shoulder openers
  • 3

    Thoracic spine mobility

    • Thoracic spine extension
    • Banded Cobras
    • Elevated bridge openers
    • Elevated bridge arm swaps
  • 4

    Hip extension mobility

    • Hip extension
    • Standing lunge with back bend
    • Wall quad stretch with back bend
  • 5

    Rate of force development (RFD)

    • Rate of force development explained
    • Glute bridges
    • Weighted hip thrusts
    • Jumping (power)
    • Elevated bridge jump over
  • 6

    Macaco technique

    • Macaco fundamental progression
    • Macaco jumps
    • Elevated Macaco progression
    • Elevated side Macaco
    • Elevated full Macaco
    • Side Macaco on the floor
    • Macaco base shoulder position mid movement
    • Full Macaco on the floor
  • 7

    Macao entries

    • Dynamic entry
    • Standing start
    • Squat jump to Macaco
    • Side jump to Macaco
    • Handstand down to Macaco
  • 8

    Programming

    • Macaco course programming
  • 9

    Final notes

FAQ

  • Is this course suitable for beginners?

    Yes, the course will take you from zero to Macaco. If you are a complete beginner, you will simply have to go through the preparation chapters in order to safely progress and build up the necessary pre requisites.

  • Who is this course for?

    Anyone with a keen interest in learning the Macaco, and understanding all of the different requirements and working parts of this movement. This includes passionate practitioners of any movement discipline, personal trainers or coaches that would like to increase their knowledge the full body flexibility required for this movement.

  • Do I need to have a specific background to take this course?

    No. The course is beginner friendly and anyone can start it from scratch.

  • What is included in the course?

    The course is broken down into chapters which you can see on the chapter list. Every chapter of the course has detailed information regarding the topic it's covering and why it's important. The chapters each contain videos that are fully narrated by myself, and captioned. These videos contain all of the relevant information regarding the particular progression you are going through.

  • Is the course lifetime access?

    Yes, once you purchase the course, it's yours and you can access all of it whenever you like.

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