Course curriculum

  • 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