COURSE BRIEF
Frog pose — the gateway movement to all things balanced on the hands.
If you can hold a solid plank and comfortably get into a deep squat (hips below knees), this step-by-step process should help you master your first frog pose. Time to get froggin’.
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WORKOUT GUIDE
Reminder
The workout below provides a basic breakdown of our Froggin Around day workshop using a single progression pattern designed to suit most individuals. Tailored approaches, detailed positional cues, alignment guidance, and real-time adjustments found in live sessions are not included. The follow-along videos are also performed at a higher tempo and standard that may not suit first-time movers. We have provided a broad-spectrum approach, so you may need to adapt certain elements to suit your own level, and understanding.
Structure
This course is organised into 3 Modules.
The first two working modules contain:
• 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.
Module 3 is a mastery module with some extra variations.
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 detailed movement breakdowns, so make sure you watch and understand them first.
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 (you will have done this already if you attended the workshop), starting with module one, set one as each module builds on the movements of the previous module.
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) 2–4 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. The pace of an in-person workshop is much slower giving a more detailed physical understanding of postures and alignment which are not captured through online guidance.
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. We encourage all balanced movements to be done with partner support until confidence is found in the movement. Avoid forcing positions and do not continue with anything that causes pain.
5. Support the work (Optional)
If you’ve found value in this course, 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: YOU ARE 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.
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