We kick off this challenge with a little workshop deep-dive! We’ll talk through what Pincha really asks of your body. Then we dive into one of the most crucial (and often overlooked) pieces of the Pincha puzzle: shoulder and scapula positioning, so you can understand how to create a strong, safe, and supported base for getting upside down.

This class is full of exercises and drills to improve your shoulder flexibility and stability. Putting into practice what we learnt on Day 1.

There are 3 x 'Pincha Fundamentals' classes within this programme and here is your first! You'll repeat this class a few times throughout the challenge.

'Strong' will help you build the strength foundation you need to succeed with Pincha!

Almost a full-body stretch, this class primarily stretches out the back of the legs, the inner thighs, chest, back and side body.

Knowing how to fall safely builds confidence, reduces fear, and actually speeds up your progress in Pincha. We'll explore different ways to fall out of your forearm stand, so your brain (and body) can stop bracing for disaster and start leaning into the fun.

A targeted flow to focus on improving shoulder mobility, as well as flexibility in the lats, chest, and side body, for a strong and stable Pincha.

Props needed: 2 blocks

This section is all about understanding the endurance strength your shoulders need to support you upside down. We'll work through a series of explorations to help you feel where your strength is, where it needs to grow, and how to start bridging that gap.

There are 3 x 'Pincha Fundamentals' classes within this programme - this is the second! You'll repeat this class a few times throughout the challenge.

'Skills' will help you work on the key skills that you need to be able to nail your Pincha.

Open up those hips and hamstrings with this 15 minute PNF stretching routine.

There are lots of different ways we can enter Pincha, and this part we'll  explore free-standing and wall entires, and go through a check list of tings we need to remember to work towards a strong and consistent entry, rather than just kicking up and hoping for the best.

A short and sweet workshop part to help you understand why hamstring length is important for entering our Pincha. We'll also explore how a combination of active and passive stretching can help with your hamstring flexibility.

This beginner-friendly mobility class helps you develop hamstring flexibility through simple strengthening and lengthening movements.

The last of your 3 x 'Pincha Fundamentals' classes within this programme. You'll repeat this class a few times throughout the challenge.

'Flexy' will help you build the flexibility you need to make your Pincha entry easier.

To be able to hold Pincha your core needs to connect your upper and lower body and support your spine with control. We’ll move through some targeted exercises focusing on deep core activation, helping you build the kind of strength that actually translates upside down.

Short on time but want to feel the burn? This 10-minute core strength class is the perfect way to fire up your entire midsection!

The shoulder moves in MANY different directions, and being able to have strength and control whilst expanding your full range of movement is exactly what Shoulder Mobility is all about. You'll need a couple of blocks for this mobility based circuit. Enjoy!

Today we are repeating this 'Strong' Fundamentals class to keep building upon this essential strength we need for our Pincha.

Let's revisit the 'Skills' Fundamental class to give your body and brain another chance to integrate these key movements.

Mobility workouts are all about challenging the muscles in a way to not only build strength, but develop flexibility as well! We start with a dynamic warm up, and then this class works through a selection of supersets, where we work on hip mobility (namely the glutes and hamstrings) followed by shoulder mobility, all polished off with some spinal extension work!

You'll need a weight of some sort and a small wall space for this class.

Free up your shoulders and upper back with this 30 minute thoracic mobility yoga flow!

Flexibility doesn't improve overnight. Today we'll take our 'Flexy' fundamental class again to keep targeting those hamstrings.

Don't let lack of equipment hold you back! This full-body bodyweight workout will get you feeling strong and sweaty in just 30 minutes!

This class focuses on finding space in the shoulders and upper back, working on mobility through internal and external rotation, as well as flexion and extension in the thoracic spine and shoulder joint. 

Improve your overhead reach, your posture and your thoracic mobility with this PNF stretching class.

It's time for your 'Strong' Fundamentals class again -  the strength you need for Pincha will be built through repetition.

Sculpt those shoulders, build those biceps and tone those triceps with this Upper Body Strength Class!

Learning a new skill takes consistency and repetition, so we're doing out 'Skills' Fundamental class again today.

Today we'll revisit our 'Flexy' Foundations class. Consistent flexibility work will help your Pincha entry easier and more controlled.

An EMOM style bodyweight workout focusing on movements which help us improve mobility in the hips, hamstrings and shoulders.

Stretch out and strengthen those shoulders with this mood boosting morning class. Open the shoulders with postures like puppy and chicken, and find your stability in crow and dolphin - a whole zoo's worth of postures!

Props: a strap

You’ve done this 'Strong' Fundamentals class before - and that’s exactly the point. Let’s keep building on the strength we’ve started to grow.

Grab 2 blocks as we explore a bunch of ways we can use them in our practice that's a little different to the usual.

It's time to take 'Flexy' again. Remember, repetition isn’t just about 'doing it again' - it’s about doing it with more awareness, control, and freedom in your body.

The way to learn to Pincha is to make sure you practice consistently. So here's a fun flow class which prepares the body for Pincha and ends with some inversion practice, with guidance for beginners. Good luck!

Props needed:

• Yoga block

Build some serious strength with this total upper body workout! We’ll be working the muscles of the chest, back, arms and shoulders with this circuit style training class. Expect to use a full range of motion to build strength without compromising flexibility!

Today we'll take our 'Skills' Foundations class again. Each time you repeat this class you’re reinforcing the foundations that make your Pincha stronger, more stable, and more achievable.

If you're wanting to work towards or practice your Pincha, you're in the right place. Shoulder mobility drills, core engagement, hamstring length and Pincha technique practice.