COURSE BRIEF
So you want to get into calisthenics or hand balancing… but you’re not quite ready to throw yourself upside down like some circus wizard. Cool.
That’s why we start with frog pose — the gateway movement. (You know how people say cannabis is the gateway drug? Well, frog pose is the gateway to handstands. Except this one actually improves your life.)
Frog pose is the perfect starting point because it teaches you all the good stuff before you jump into the fancy skills like crow pose, elbow levers (a.k.a. peacock pose), headstands, or full handstands. Think of it as learning to balance on your hands… with training wheels… and also you look kind of like a frog. Win–win.
By the end, you’ll have a step by step process to unlock frog pose.
Ready? Let’s get froggy.
All our workouts fall under our Terms of Service. Please read them carefully, as participating in any session will be taken as your understanding and agreement. [Terms of Service (double click to access)]
WORKOUT GUIDE
Structure
This course is organised into 2 Modules.
Each module contains:
• 2 Sets
• Each set includes 2 Rounds of 3 Movements
A short reset break is included between modules to release the wrists, shoulders, and hips. But use as needed.
Video Guidance
Each movement includes a detailed breakdown video (turquoise link).
You are encouraged to watch these to understand positioning, cues, and intent.
Each set also includes a follow-along video (mustard yellow link) for those who prefer to move with a visual reference.
Follow-along videos are not a replacement for the movement breakdowns.
How to Use This Guide
1. Start with the workshop flow
This structure is based on our one-day workshop.
You are encouraged to work through the full layout once initially (you will have done this already if you attended the workshop).
From there, select the module or set that matches your current ability and use it as a short practice alongside your existing training (gym, yoga, or home sessions) 2–5 times per week.
You do not need to complete the full workshop each time.
2. Adjust as needed
Reps, rounds, and timings are set for a workshop environment.
Feel free to adjust these to suit your energy, time, and ability.
This is your practice. Own it.
3. Use warm-ups and cool-downs intentionally
Warm-up, and cool-down watch along video’s are provided.
Use them as needed — they may not fully address your individual requirements. For example, if your wrists are tight, you may benefit from additional preparation.
4. Move with awareness
This guide supports the workshop but can be used independently.
Be aware that some specific cues or adaptations may not be fully covered in the videos, but maybe guided in a workshop environment. Avoid forcing positions and do not continue with anything that causes pain.
5. Support the work (Optional)
If you’ve received this guide through a friend, and found value in it, you’re welcome to contribute via the donation link at the bottom of the page.
Reminder
Progress comes from consistent, controlled practice — not rushing through movements.
Take your time. Build confidence. Stay curious.
WARM-UP
MODULE ONE: FUNDAMENTAL PATTERNS
| MOVEMENT | ROUND I: REPS/TIME | ROUND II: REPS/TIME |
|---|---|---|
| KEELING SLIDE | 7 REPS (NO PAUSE) | 6 REPS (3 PAUSE) |
| DEADBUG (HOLD) | 30 SEC (HOLD) | 20 SEC (HOLD) |
| BUTTERFLY ROCKS | 30 SECS (ROCKS) | 30 SECS (ROCKS) |
| MOVEMENT | ROUND I : REPS/TIME | ROUND II: REPS/TIME |
|---|---|---|
| KNEELING LEAN | 9 REPS (NO PAUSE) | 6 REPS (3 SEC PAUSE) |
| FIRE HYDRANTS | 12 ALT (NO PAUSE) | 8 ALT (3 SEC PAUSE) |
| ALT FROG STANCE SQ | 12 ALT | 12 ALT |
MODULE TWO: STRENGTH IN SPACE
| MOVEMENT | ROUND I: REPS/TIME | ROUND II: REPS/TIME |
|---|---|---|
| ALT TOE TAP | 10 ALT | 8 ALT (3 SEC PAUSE) |
| DEADBUG BUTTERFLIES | 15 REPS | 12 REPS |
| 90/90 ROTATIONS | 30 SECS (SUPPORTED) | 30 SECS (SUPPORTED) |
| MOVEMENT | ROUND I REPS/TIME | ROUND II REPS/TIME |
|---|---|---|
| TOES KISSES | 10 ALT | 8 ALT (3 SEC PAUSE) |
| FIRE HYDRANT LEG EXT | 15 REPS | 12 REPS |
| FROG STANCE SQUAT | 30 SECS (SUPPORTED) | 30 SECS (SUPPORTED) |
MODULE THREE: YOUR NEARLY THERE
COOL-DOWN
Love the course? Tell friends and family who might enjoy it too and we’ll keep them updated on future courses being held ! Show off your frog poses by tagging us @humanifique we’d love to see your progress.
This guide is shared as part of our one day workshop, but if its reached you and you’ve found value, you’re welcome to contribute below.
BeTheMovement.
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