We've tried to make a syllabus that builds logically, contains one lesson and one action for your fans to complete each day. You're the expert though so feel free to change the duration, the challenges etc.
You can also get creative with how you'd like them to prove they've done it by using text, photo or video.
Day 1: Warm-up and mobility.
Learn the importance of warming up and general mobility in parkour. Begin with a dynamic warm-up routine to prepare your body for parkour movements and when you feel ready, try both a one footed take off and a two footed take off.
Day 2: Precision jumps.
Focus on precision jumps, practicing to land accurately on specific targets. Start with low obstacles and gradually increase the difficulty.
Day 3: Quadrupedal movement.
Explore quadrupedal movement, mimicking the movements of animals like monkeys and cats. Practice crawling, balancing, and transitioning smoothly on all fours.
Day 4: Wall runs.
Work on wall runs, practicing the technique of running towards a wall, planting your foot, and propelling yourself upwards. Start with low walls and progress to higher ones as you gain confidence.
Day 5: Cat hangs and swings.
Learn the technique of cat hangs and swings, which involve hanging from a wall or bar with your hands and using your momentum to swing and traverse obstacles.
Day 6: Vaults.
Practice various vaults like the safety vault, speed vault, and kong vault. Focus on form and fluidity while moving over obstacles.
Day 7: Rest and recovery.
Take a day off to rest and allow your body to recover from the intense movements.
Day 8: Flow training.
Combine different parkour movements into a flow sequence. Move through your environment creatively, linking movements together smoothly.
Day 9: Rail balancing.
Work on rail balancing exercises, starting with low rails and gradually increasing the height and complexity of the rails.
Day 10: Precision landings.
Practice precision landings from higher surfaces, focusing on absorbing the impact and maintaining stability.
Day 11: Tic-tacs.
Learn tic-tacs, a technique for gaining height and distance by using one foot to push off a wall or obstacle.
Day 12: Conditioning and strength training.
Incorporate strength training exercises like squats, lunges, push-ups, and core exercises to improve your overall parkour performance.
Day 13: Freestyle session.
Try your own freestyle session to explore and create your own parkour movements. Experiment with your environment and be creative in your approach.
Day 14: Final challenge.
Try this final parkour challenge that pushes your limits and combines everything we've learned.
By running a Leapmonth challenge, you'll earn a good living while helping people take real action every day to become their best selves.
