A - Z Freestyle Certify Gymnastics, MA, Calisthenic course

Learn to perform dragon flags through progressive steps—from supported holds and crunches to tuck, single-leg, and full two-leg variants—building core strength, stability, and control.

Develop strong pull-ups, practice on a small block, and perform a back hip circle with the hip on the bar.

Master the muscle up by building strong pull-ups (5–10) and practicing the arch-dish transition into front lever, then roll the wrists and progress to multiple reps on a lower bar.

Learn to perform the front knee giant through progressive steps, building a strong core, proper grip, and controlled rotation, starting on a lower bar to overcome fear.

Learn to perform a 180 over the bar by transitioning from a muscle up or back up circle, with grip changes and practice on a smaller bar.

Develop Russian legs by building a strong quad and practicing from the down drop position, performing swaps and hand changes with optional support.

Perform a 360 degrees pushup by rotating from one hand to the other and landing back in the pushup position with hips up, bailing out safely on grass.

Master the transition from bailing onto your elbows to executing a proper 360 degrees push-up, then advance to the full 360 degree press.

Master the standing butterfly kick (bee kick) through a four-movement sequence: dip, kick, float, look opposite direction, and land; practice each step.

Learn the touch down Raiz technique by imitating the movement, blocking with an angled hand, and pushing off with leg power through a 180-degree arc.

Master the touchdown haze with a step-by-step breakdown, building one-foot takeoffs, high kicks, torso arching, inversion, and safe hand support seen in capoeira.

Learn to perform a sideswipe by combining a high floating height kick with a 540 kick, following a progression from the 540 kick tutorial to a clean, powerful landing.

Learn the macaca through drills that build a strong bridge, art bend, and precise hand placement, then progress to sideways movements, looking over, and a powered launch into moukoko.

Learn a forward kip up through a detailed breakdown from shoulder contact to the push-off, plus drills that build core strength and agility.

Master the no hand kip up by building momentum from a controlled roll, using head stability, and synchronizing leg and arm kicks, with progressions from hip hop and one-handed variants.

Master the L-kick by lifting the outer leg high from a handstand, tracing a crescent motion while the inner leg stabilizes. Practice with a partner or pole and both sides.

Learn the hook kick by establishing a solid stance, coil up, draw a semicircular arc with your leg, then step 180 degrees and stay in a straight line.

Master the tornado kick through a powerful coil up, correct stepping, and a high jump to target with a controlled kick, using knee up drills for height and flow.

Learn the freestyle gymnastics 360 kick by building a strong hook and opening, training knee-up progressions, then putting it together with La-Z-Boy variations.

Learn the 540 kick, a cheap stepping kick built from four movements—coil up, high tornado kick, set, and land on the same leg—progressing by dragging the tornado and gradual extension.

Master the cheat 720 kick with precise spotting, a controlled 360-degree rotation, and a solid setup focused on looking toward the direction, spotting the landing, and building power.

Develop the double 720 kick by mastering a strong cheap 360 kick, building height for flying kicks, and drilling rotation and cheat spins before combining into the 720 sequence.

Master the double 720 kick by developing a high takeoff and strong spin; practice these two skills until you twist through a 360 and land on the same leg.

Learn the axe Webster technique, starting with leg swings and two foot landings, build groin and leg flexibility, and practice handspring into a dive roll to overcome fear.

Learn to perform a standing flash kick by building a strong layout and whip motion, then progress from bent to straight legs for a clean arched finish.

Master the gainer flash by building from back handspring drills to a one-leg takeoff, then refine the j step and swing sequence for a safe, effective gain.

Demonstrates the parafuso kick with a one-legged setup, then brings the legs together to execute a high kick, emphasizing a strong tornado, proper timing, and power through leg extension.

Master the illusion kick by first performing a floaty butterfly kick, then drop the shoulder to twist in midair and complete the illusion kick.

Learn to perform a standing butterfly twist by mastering a strong butterfly kick, practicing setup, and safe landings on a soft surface, with progressions from swing-through to advanced variations.

Develop bronco technique by mastering a strong handstand, locking the hands, and blocking with the arms from an angled stance to build progressive broncos and conditioning.

Learn to execute a half drop power move after a power move, creating a seamless top rock to ground movement transition for dance battles and workouts.

Learn to perform a suicide drop with a flare. Focus on a controlled transition, opening the legs, and a partial power move rather than a full drop.

Master handoffs from a stable handstand, exploding from the ground to tuck the leg, pop up, and kick into clapping or scissor-leg variations.

Master the scissor kick handhop from a stable handstand, moving your legs in scissors without a pop. Then add the pop and variations with open legs and scissor hands.

Learn circle movements, also known as virgin flares, by building a strong front support, practicing six steps, and progressing from half to three quarters with heel drag.

Learn to perform a swipe, a breakdancing move using a power stance. Use opposite hand and leg with momentum, then practice 360 degrees push ups for higher swipes.

Master the master swipe through progressive drills, starting with one leg, overcoming fear, and building from dive rolls and handstands to multi-move sequences via the rule of five.

Master combining movements by linking a hook into an aerial, drill a hook cartwheel to build control, then kick and rotate into the aerial for the full hook-aerial sequence.

Learn scoot transitions with progressive drills, mastering one leg down, reach, swing through, and scoot gainer, while training both sides for balance and smooth flow.

Master a forceful three-part combination of movement, hook, and aerial touchdown heights to convert a kick into a flip. Practice two combinations first, then three, landing in a straight line.

Master a strong round off and straight back handspring on the gym floor, using cartwheel back handspring sequences to build momentum and body length.

Learn a capoeira-inspired flow that combines a hook-kick with a down-hand position into a melody-style sequence, focusing on balance, training on both sides, and a fusion of arts.

Master a cheat kicks combination starting with a strong hook kick, then a 720, followed by a 540 kick, emphasizing proper height, spin, and a smooth, linked sequence.

Master high beat kicks, build from single to multiple kicks, then execute a B kick to illusion kick with a half twist, culminating in a wrap-around beat to us.

Learn a four-part trick sequence that blends breakdancing with calisthenics, moving from ground to handstand through kip ups, bronco, and swipe transitions, with progressive practice.

Learn multiple hook kicks and tornado kicks to build leg strength and coordination. Focus on form and progress from one to three kicks on both sides for a solid warm-up.

Learn to link multiple flips by selecting an easy aerial, mastering rotation and height, and practicing seamless transitions from one movement to the next with controlled landings.

Master the coin drop technique through step-by-step breakdowns of kicking, landing, and head rotation, then practice returning to your feet and chaining into multi-level tricks.

Learn punch kicks and kick combinations from two-foot takeoffs, using punches with jumps, twists, and kicks, and practice cheat 360 and punch 360 to maximize height while training both sides.

Learn to perform a bronco backflip by chaining bronco drills into back handsprings, building tumbling power and flip technique through progressive, controlled practice of one- and two-legged broncos.

Develop strength and flexibility by training the x-split and swing through drills, starting with cartwheels and progressing to one-handed and switch-foot variations.

Learn swing-through back handsprings to transfer kick energy into a back handspring, develop coordination and muscle memory, and train both sides safely on soft surfaces for the calisthenic course.

Learn to weave rolls into a dynamic roll flips kick combination, using side rolls and shoulder drops to change levels and add dives.

Learn to use hyper movement to create smooth, creative Haifa's transitions and three-part combinations, starting and landing on the same leg to link scoot, aerials, kicks, and flips.

Explore Gumby as a carry-through transition between flips, using swing-through cartwheel and step-swing-through. Learn to land on the correct leg for hyper and connect to back handspring.

Master the Valdez by linking a strong back handspring into a swing-through back handspring, then progress to one-handed and two-handed variants with scoot punch back handspring.