Good practitioners! Yesterday ca. 150 new resource went live on the VRL, composing entirely new subjects of practice (notably under the macro umbrellas of 'Environmental-communication' and 'Ground Acrobatics', as well as some rearrangements of existing resources and updates to current categories & collections. Be sure to check them out and how they can help nourish the growth of your movement journey further:
Notably - due to the sheer volume of work just to get everything up, PROGRAMMING RECOMMENDATIONS will come later. If you need anything immediate in the meantime, please ask in the FORUMS.
The email with the annual PROMOS on all subscriptions will come soon!
Thank you and, as always, I hope you are all being & moving well
J
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THE 2026 UPDATES:
WALL COMMUNICATION
Under-wall work
-Straight-arm (SA) 'cat' wall-traverse (ipsilateral)
-SA 'cat' wall traverse (contralateral)
-Fundamental wall-hanging 2: Toe-hooks & Heel-hooks
-Fundamental wall-hanging 3: Wall-facing ipsi & 3-point 'side-bridge'
-Fundamental wall-hanging 4: 2-point contra 'side-bridge' & B2W ipsi hangs
-Wall bridge-hangs free-association (FA)
-'Spider' wall-hang entrance
Over-wall work
-High wall-work 1: Frontal & sagittal walking 'on-edge'
-Low wall-work 2: Seated-to-squat transitions
-Low wall-work 3: Squat-locomotion patterns
-Low wall-work: Free associations (integrating low wall-work 2 & 3)
-Progressive 180° wall-vault turn
-Low wall-work 1: Seated transitions & locomotion
-Narrow wall-walking (high & low)
Integrated wall-work
-Ipsi heel-hook wall-mantle
-'Over-wall' and 'Hanging-bridge' free-association (FA)
-Fundamental jump to 'cat-hang' 1 (double-foot takeoff)
-Fundamental jump to 'cat-hang' 2 (single-foot takeoff)
-Fundamental jump to 'cat-hang' 3 (rebounding)
Foundational wall-strength
-Fundamental wall-hanging 1
-Fundamental wall strength 1
-Fundamental wall-strength 2
-'Front & back' wall-support sequence
-Wall high-straddle hold
-3-position 1-arm wall-support
RAIL COMMUNICATION
-Low rail-work
-Fundamental rail-entrances 2 (kipping into rail)
-Low-rail locomotion 1.1 - Quadrupedal 'Cat-walk'
-Rail squat-turn transition
-Low-rail locomotion 1: Frontal squat-walk variations
-Low-rail mount-routines (contralateral & ipsilateral)
-Fundamental rail balance 3 (bi-/quadrupedal walks)
-Fundamental rail-entrances 1 (sitting, step-up/down & squat)
-Rail-quadrupedal 'leg-thread'
High rail-work
-High-rail 'hinge' progressions
-The rail 'sickle-step' turning (forward & backward)
-Rail-walking & Leg-swings
-Fundamental rail-balance 1 (sagittal walking & basic turning)
-Fundamental rail-balance 2 (progressive walking)
-High-rail static-balance contexts
-High-rail squat, lunge & 'Pistol' variations
Integrated rail-work
-Fundamental rail balance 3 (bi-/quadrupedal walks)
-Rail-walking integration A
-Low rail-work free-association (FA) 1
-High rail-work free-association (FA) 1
JUMPING & LANDING
-Jumping: vertical, broad & staircase
-Fundamental jumping tools 3: The 'triple-step'
-Fundamental jumping tools 2: Precision broad-jump
-Triple-step to stairs-jump
-Staircase jump-sequence (bilateral & unilateral)
-Staircase-ladder
-Single-leg staircase ladder
-Pause-squat stairs-jumps
Jumping & landing mechanics
-Fundamental jumping tools 1: Coordination & ‘Double arm-pump’
-Ledge drop-downs
-IN-FOCUS: 'Splitting' & 'Joining' arm-coordination
-Backward ascending stairs-jumps
-Staircase drop-downs
-Directional jumping & landing
Jumping & rebounding
-Foundational landing & rebounding drills
-Rebounding-jump contexts 1
-Bouncing & rebounding (stairs)
-Depth-jump into box
-Depth-jump over box
-Single-leg (SL) depth-jump into & over box
ENC applied tasks
-ENC task: High wall-kip to squat
-ENC task: 'Kerb 2 kerb' precision broad-jump
-ENC task: Vertical-jump to precision-land
-ENC task: Rail-2-rail precision broad-jump
-ENC task: Drop-down gap to 'Cat-hang'
-ENC task: Precision broad-jump to rail
-ENC tasks: 'Batman' traverse across a gap
GROUND ACROBATICS
-Ground-acro shapes & synergies
-'Explosive hip-thrust' / XHT shapes 1 (Table-holds)
-XHT shapes 2 (floating table-supports)
-Explosive hip-thrust (XHT) synergies
-'Reverse-hinge' shapes
-'Reverse-hinge' synergies
Cartwheels
-Basic ipsilateral Cartwheel variations
-Basic Cartwheels free-association (FA)
-3-level ipsilateral cartwheels
-The 'Swimmer' cartwheel (CW)
-Ipsilateral Cartwheel (CW) variations
-The AU cortado 'tik-tok'
Ground-acro skills
-The 'Meia Lua' (ground-acro skill)
-'Chapeau de Couro' (XHT ground-acro skill)
-Counter-Chapéu ('XHT' ground-acro skill)
-Chapéu de Couro (low & mid-trajectory)
-'AU Navalha' (Razor) & Macaco em pé
-The 'Tunnel' (reverse-hinge acro-skill)
-The ‘Meia-lua’ (ground acro skill)
-The 'AU de frente'
-The 'Macaco' ground-acro skill
-'Macaco' (partial regressions)
-'Dragon-legs' inversion pattern
Integrated ground-acro & FA
-Chapeau & Counter free-association (FA)
-Standing to 'Back-switch' transitions
-Ipsi CW 'levels in space' FA
Handstand entry & exit
-Handstand entries 1 (frontal-plane)
-Handstand-entries 2 (sagittal & helix)
Headstands
-Dynamic Headstands (HeSt) 1
-Dynamic headstands (HeSt) free-association (FA) 1
-Dynamic-headstands (HeSt) 2 & FA (leg-proprioception)
-Helix-headstand
-Headstand (HeSt) entries 1 (Role)
-Headstand (HeSt) entries 2 (knee to frontal)
-Headstand (HeSt) entries 3 (jumping & leaping)
-Headstand (HeSt) entries 3 FA (jumping & leaping)
COORDINATIVE TRAINING
-Temporal & structural coordination
-Ipsi & contra ball-bounce & stepping (coordination task)
ELASTICITY TRAINING
-Core-elasticity
-The foundational 'Stot'
-'Stot' to handstand
-'Illuminating' the long fasial-lines
-Axial spinal-elasticity routine
Upper-body elasticity
-'Caterpillar' bounces
OTHER
Breathing forms
-Breathing "Chest-opening"
-IN FOCUS: Breathing "chest-opening"
-IN FOCUS: The 'Da Vinci'
-The 'Teacups' (medial & lateral)
-IN FOCUS: 'Hinge & Fold' breathing-form
UPDATES TO EXISTING
Floorwork
-Role 'FEN/FEX' to 'Lateral floor-roll'
Groundwork sequences & impro
-Role driving the car 2.0
-Ipsilateral travelling HBR to QDR exit
-High-bridge 'undercut': sequences A-C
-High-bridge 'undercut': Sequence D
-Gallop 'insert', Dragon-pistol, 'Meia-lua', 'Corta-capim'
-Sequencing & "driving" 'Corta-capim' & 'Low-gait spin'
Shoulder-mobility (range-development)
-IN FOCUS: SD shoulder-ER stretching
-Loaded shoulder-ER stretching
Compression
-Standing compression contexts 1
-6-position leg-lifts & Standing 'meia-lua'
Bipedal patterns & conditioning
-Momentum walks: 'Low-ceiling' and 'Gait-pivots'
Core & spinal-stability
-Long fascial-lines & core-conditioning (OKC & CKC)
S&S: local & integrated patterns
--Hanging & pelvic-tilting/'rolling'
Bridging & Global-extension
-SD thoracic & shoulder "opening" contexts (CKC)
Locomotion integration, sequences & impro
-Gallop 'insert', Dragon-pistol, 'Meia-lua', 'Corta-capim'
Press HS & Stalder Press
-Shoulder-loaded wall-floats (low-press)
-Feet-elevated Straddle 'Press-HS'
Handstand alignment
-Standing HS-alignment awareness drills
Handstand supported-alignment
-Wall-facing dorsiflexed HS alignment
-Wall-facing 'tuck-HS’
-Wall-facing 'diagonal' HS alignment
Handstand supported-balance
-Back-to-wall (BTW) small-tuck & 'seaweed-legs'
SASS pull (vertical & horizontal)
-2-3 mins self-directed (SD) hanging demo
Emptying & tension-modulation
-3-5 min 'wilting-plant' emptying
-3-5 min weight-shift 'emptying'
-'Emptying' the hands & forearms