Workshops

Get Your Squat!

A basic position that is trainable and achievable.

Squats, as with many bodyweight skills and positions, are trainable and achievable. Regardless of one’s genetics and body proportions/shapes, a deep and comfortable squat can be worked towards.

In this workshop, we will be sharing our knowledge deriving from real-world applications, after successfully helping clients achieve their squats. Having tried and tested the training approach, we want to help as many of you as possible to be able to squat deeply and safely.

Let us get some clarity and strategies for your squats, and not waste further time struggling aimlessly.  

Registration Form

All Things Handstands - for the new & seasoned

Workshop duration - 2 hours each

Early bird from 25 - 31 Jan: $115 per workshop
Regular rate from 1 Feb: $135 per workshop
 
Workshops 2 & 3 COMBO till 31 Jan: $215 for both
*COMBO is only available for "Shapes & Transitions" and "Presses & More"

Registration Form

Pain from an Injury - how do we move forward?

​A workshop featuring Olivia Xu, principal physiotherapist from Edge Healthcare

Date/Time: 23 November, 2:30 - 4:30pm
Coach: Alvin
Guest presenter: Olivia Xu

Cost - $99

​This workshop aims to provide you with a better understanding of managing pain from an injury, equipping you with the knowledge to take on an appropriate decision-making process when managing pain. It addresses theoretical aspects of what pain is, shares various pain management strategies, and considers the importance of training adherence - maintaining an active involvement in physical exercise. It also discusses practical implications of training with pain and ways to restore strength following the pain/injury.

4 key components:
1. Pain - decision-making
2. Pain management
3. Training with pain
4. Restoring strength

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Olivia Xu - principal physiotherapist from Edge Healthcare

Olivia is an "experienced physiotherapist registered in Singapore and Australia (and) has worked with clients of all ages, from all walks of life – from regular professional workers to students, to weekend warriors and elite athletes.

Her focus is functional movement, treating sports injuries, lower and upper limb injuries, and back pain. She incorporates soft tissue techniques, joint mobilisation, dry needling, and exercise rehabilitation as some components of treatment."

Find out more information about Olivia here: https://www.edgehealthcare.com.sg/olivia-xu/

Registration Form

Skill Breakdown - A Workshop Series

Part education, part training, a whole lot of understanding the skills to work on them smartly.

This workshop series consists of 4 different workshops on 4 unique skills. Bringing together both education and physical training, we will be sharing with you our knowledge on these various mobility and calisthenics skills - what we think are the relevant drills and why, and have you work on them during the workshops.

You will learn the breakdowns of the skills, therefore be able to make better decisions when training independently. This practical application in programming for yourself will also allow you to work on the skills smartly, efficiently, and with the intention to maximise your training outcomes.

3 key components to the workshops:
1. Theoretical understanding
2. Physical training 
3. Self-programming 

Expect both education and physical training as we teach you how to train smarter.

​Workshop Details
1. Skill Breakdown - Front Splits
Coach: Alvn
Date/Time: 3 Aug, 2:30 - 5:00pm

2. Skill Breakdown - Middle Splits
Coach: Alvin
Date/Time: 7 Sept, 2:30 - 5:00pm

3. Skill Breakdown - Planche
Coach: Zhi Qian
Date/Time: 5 Oct, 2:30 - 5:00pm

4. Skill Breakdown - Ring Muscle-Up
Coach: Zhi Qian
Date/Time: 2 Nov, 2:30 - 5:00pm


​*Limited slots available. We are unable to guarantee the availability of the workshops and strongly encourage you to register for them as early as possible.

Registration form

Self-Programming: How WE Do It

​1. Self-Programming on Mobility Training
Coach: Alvin
Date/Time: 22 May, 2:30 - 4:30PM

2. Self-Programming on Calisthenics Training
Coach: Zhi Qian
Date/Time: 1 June, 2:30 - 4:30PM

This is not a training workshop. 

You will not be given a training programme, you will not be prescribed drills.

You will not be training during the workshop. You might be engaging in some physical training but the workshop will not have you be training your mobility or work on any calisthenics skill.

This is a workshop on self-programming.

You will learn the way WE programme. You will learn HOW and WHY we programme the way we do. Then, you will learn to programme for yourself.


After the workshop:
You will have picked up guidelines with specific relevance to mobility and calisthenics training. You will be equipped with the knowledge to programme for yourself, allowing you to:

1. incorporate mobility training into your existing training regime
2. make better training decisions based on learned programming principles
3. train on your mobility and various calisthenics skills independently

Programming factors such as training frequency, volume, intensity, selection of drills, when to advance and how to regress etc. will be key learning points, allowing you to develop a training programme for yourself that is appropriate and sustainable.

This workshop highlights what our training beliefs are and showcases the principles our programming abides by. Through this, we hope to share with you how we do what we do, why we do them this way, and thus equipping you with the knowledge to how you can do it for yourself too.

Everyone is welcome, coach/trainer/instructor or not. :-)

REGISTRATION FORM

Fun on Your Hands - Workshops!

The Role of Mobility in Your Handstands
How do we position the hips when our body is upside down? Why are some shoulders not "open"? Why do we hear about wrist injuries when working on handstands?

Joint strength, or a lack thereof, is accountable for the discomfort/pain we might sometimes feel in our wrists and shoulders. A poor range of motion in our joints might explain why the same handstand can look different on everyone. Not understanding how your joints come into play when working on a handstand might, unintentionally, inhibit your overall progress towards achieving one.

In this workshop, we bring in the significance of one's mobility in relation to handstand training. Learn the nuances behind how our joints affect the different shapes of a handstand and work your way to improving yours! 

Coach: Edric & Sheryl
Date/Time: 17 Dec, 2:30 - 4:30PM

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Cartwheel 101 - Workshop

Here's something fun for everyone - a highly-requested cartwheel workshop!

How do you bring yourself over on your hands? Where do your legs go? What should you do with the rest of your body? In this workshop, we break down the movement pattern of what a cartwheel is and have you work towards it progressively. We will guide you on the transferring of weight onto your hands, bringing your legs down in time to land safely, and the coordinating of your body while performing the movement. 

Piecing the different parts together, learn the fundamentals of this fun skill to wow your friends & family - just in time for the holidays!

Coach: Zhi Qian
Date/Time: 23 Dec, 1:00 - 3:00PM

*Prerequisites
You must be able to:

• kick up to the wall consistently in a handstand​

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Wrists & Elbows Workshop:
Prevention, Restoration, Application

​Injuries - everyone has had their share of them. They hurt, are debilitating, and can be frustrating to manage. You resort to weekly sports massages, hot and cold treatments, joint guards etc., all in a bid to "fix" the pain and yet, it continues to flare up, preventing you to achieve more. When does this end?

In this 2-part "Wrists & Elbows: Prevention, Restoration, Application" workshop, we address specifically on the wrists and elbows - two joints often weakened and injured by all that we do and yet, not receiving proper, adequate care. With their own range of motion and supporting musculature, your wrists and elbows CAN be trained too. 

Part I: Prevention & Restoration

• Identify your personal range of motion to train on
• Train on general strength and range
• Plan your personal joint training program
• Manage injuries and restore utility

Coach: Alvin
Date/Time: 6 August 2023, 2:30 - 4:30pm

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Part II: Prevention & Application
Developing stronger joints translates to greater resiliency in your wrists and elbows. As much as we train for advanced skills like the planche and press, if our wrists hurt when doing so, are we really addressing all the strength work that is required? If our elbows feel like they're constantly getting wrung, how much load can they further withstand?

• Develop strength within different ranges (flexion, extension, rotation, deviation)
• Wrist extension: planches and presses
• Elbow extension: straight arm strength, elbows turned out
• Stacking weight over wrists and grip strength

Coach: Zhi Qian
Date/Time: 12 August 2023, 2:30 - 4:30pm

#MushinMayhem
Backbend Inversion Weekend

Scorpion Workshop
Bending WHILE you're in an inversion - be it on your hands or forearms - is a skill that requires both strength and flexibility.

In this workshop, we will provide you with the drills that help develop greater stability and balance when you're in a scorpion shape. We will put you to work, allowing you to be more mobile in the spine and build strength in the shoulders. Take it up a notch with your practice by exploring possible variations and transitions too.

When we break down the shape for you, you will have better access to it. Learn to backbend and invert simultaneously in a safe and independent way.

​Coach: Michelle
Date/Time: 7 Apr, 9:00 - 11:00AM

*Prerequisites
You must be able to:

• kick up to the wall consistently either on forearms OR hands
• straighten your arms in a bridge/wheel and have shoulders be above wrists

Walkover Workshop
A walkover is a movement sequence that combines the best of both worlds: a handstand and backbend!

In this workshop, we will break down this complex skill for you, providing necessary drills that aid in your mobility to allow for greater control over the movement. Learn to bring yourself from a handstand over to a one-legged bridge AND back, as well as working on single-leg dropbacks!

When we break down the movement, you will have better access to it. You will gain various ways to practise your walkovers safely and independently, no matter your current level of practice.

Coach: Zhi Qian
Date/Time: 8 Apr, 2:30 - 4:30pm 

*Prerequisites
You must be able to:

• kick up to the wall consistently in a handstand
• straighten your arms in a bridge/wheel and have shoulders be above wrists
• dropback into a bridge/wheel AND stand up from it

EVENT HAS PASSED