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Katja'sCrazyMonkey
Training
Locomotives impro's
1 start tikki tikki
2 start tikki tikki
3 start tikki tikki
4 start tikki tikki
5 start tikki tikki
6 start tikki tikki
7 start tikki tikki
1 start squat
2 start squat
3 start squat
1 start role
2 start role
3 start role
1 start standing
2 start standing
3 start standing
4 start standing
5 start standing
1 Half rot. sit up - hip role - turn - pulo di gato - mini cardwheel
2 Half cardwheel - rot. situp - kick up - backward role
3 High forward role - Half cardwheel
4 Cardwheel - roles
5 Cardwheel contralat - half spin - Rotational get up
Training programs
Arches
Bridges - 30 min
Buddy Training Crazy Monkey
Choices comprehensive training
Handstand-shoulder Bachmann
Strength - Mobility, three practices
Handstand-shoulder Yuval
Hanging-Hip, summer 2025
Choreography
Hip Hop 2025
Arms, Shoulders
Back pullover
Backline drill
Cat-Cow segmented articulation
Contra-lateral 'touch head'- game
Controled articular rotation shoulder
Controled articular rotation thoracic spine
Cuban rotations
Frontline drill
Internal rotation lift off
Internal rotation shoulder stretch
Latissimus Trizeps Stretch
Low bridge
Overhead opener
Overhead shoulder stretch
Prep voor chapéu de couro
Push-ups
Scapula circels
Scapula push-ups
Scapula push up walk feet/hands
Segmental wall climb
Shoulder dislocator
Shoulder Extension stretch
Shoulder lean slide feet
Shoulder opener 1, active stretch
Shoulder opener 2, active stretch
Shoulder opener 3, active stretch
Shoulder opener 4, active stretch
Shoulder opener with wall
Shoulder stretch 5, active stretch
Shoulder stretch 6, active stretch
Coordination
Armcircles - Figures of 8
Empty arms 1 transversal
Empty arms 2 saggital
Empty arms 3 frontal
Lunge walk arm circles
Runners hop
Handstand
Handstand, bail out
Handstand, chest to wall, Yuval
Handstand, diagonal leaning preparation
Handstand, hanging at bar
Handstand heel pulls
Handstand kick up
Handstand kick up switch legs
Handstand line on bloks
Handstand, pike entry
Handstand plank preparation
Handstand pointers
Handstand shoulder tapp
Handstand sissors
Handstand sitting leg preparation
Handstand slide away (half)
Handstand spotting straight
Handstand, straddle handstand
Handstand, test mobility
Handstand thoracic bend preparation
Handstand thoracic stretch
Handstand toe pulls
Handstand, tuck (chest to wall)
Handstand, tuck (deep)
Handstand, tuck (relaxed and small)
Handstand, tuck on floor
Handstand warm up
Handstand wrist relaxation preparation
Natalie Reckert handstand practice
Shoulder openers/arches
Episode 2
Episode 3
Episode 4
Episode 5
Episode 6
Hanging
Trainingsschema's
Basis
Passive hang, basis, stretch, kracht
Depressie - Elevatie, kracht
Protractie - Retractie, kracht
Active hang, kracht, mobiliteit
Pull and Arch, kracht, mobiliteit
One arm hang, kracht
Tuck, kracht, mobiliteit
Hanging leg raise, kracht, mobiliteit
Hang with reach, kracht, mobiliteit, stretch
Chin-up, kracht
Hanging Cobra stretch
Hanging side stretch
Pectoralis minor stretch
Ring rows, kracht
German hang, stretch
Tick Tock's rings
Skin the cat rings
Legs, hips
Active Pigeon
Couch stretch
Diagonal thoracic bend
Drop stand
Four legged hop
Half frogger
Harrop curl
Hip opener
Hop
Horseman (Horse) stand
Horsestand sit back
Middle split - half
One legged good-mornings
Pancake progressions
Split
Single leg squat
Single leg lift
Sisyphus 'sisy' squat
Split slides
Split squats, (weighted)
Stick catch game
Straddle circles
Straddle up
Squat bounces/hop
Squat, outside crossed
Touwtjesspringen
Walz
90 - 90 or Four position lift
Locomotives
Ape slide switch
Ape step
Aú Cortado
Cardwheel contralateral
Cardwheel ipsi
Chapéu de couro
Cort-cabim
Cossack squat (half)
Cossack squat (whole)
Crab
Cross-step
Down the drain
Fisherman squat
Helicopter role to seal
Lazy man get up
Lazy man sit up/Rotational sit up
Mermaid
Pulo di gato
Rolé
Rotational get up standing
Rotational L-sit
Rotational L-sit with cross-step
Rotational sit-up
Rotational sit-up threw lunge with corkscrew entry
Shabloe
Shoulder stand
Shrimp crunch 1 - under
Shrimp crunch 2 -over
Shrimp twist
Side step
Slippery pickle
Slippery pickle backward
Slippery pickle fancy
Standing - sitting - standing
Roles
Backward role
Butt role
Chest role/Travelling side role
Commando role
Fish role
Forward role
Forward role switch
Forward role with knee rotation entry
Granny role
Head role
Helicopter role
Leg role, hip role
Leg/Hip-Mermaid of Spiral Role
Pocket role/starfish
Shoulder stand
Shrimp role 1
Shrimp role 2
Spine
Back extention, Reverse b e
Bridge, high (elevated)
Bridge, low
Bridge, rotational/Rotations into arch
Diagonal thoracic twist/bend/stretch
Inverted T-spine opener
Jefferson curl
Lizzard straight arm
Lizzard push-up
Pull and Arch
Pulo exit
QDR 1 - wall
QDR 2 - floor
Thoracic bend/Arch in the box
Thoracic bend 2/Swing
Thoracic bridge elevation stretch
Thoracic side bend back
Thoracic side bend belly
Thoracic flexion
Thoracic spinal rotation
Tickie tickie
T-spine opener
Wall taps
Tennisballs
Tennis 1
Tennis 2
Tennis 3
Tennis 4
Tennis 5
Tennis 6
Waves
One sided wave, forward
One sided wave, backward
One sided wave, sideway
Seperate circulation
Wave, standing/walking
Wrist
Wrist 1 fore
Wrist 2 back
Wrist 3 round
Wrist 4 thumb
Wrist 5 Reverse wrist push-up
Wrist 6 First nuckle raise
Wrist 7 fingertop push-up
Wrist 8 whole finger push-up
Wrist rotation
Wrist warm up Y.A.
Katja'sCrazyMonkey
Diagonal thoracic bend
zie page 'Spine'
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