Partner Acrobatics Manual

PREHAB WARM-UPS L-BASING INVERSIONS TRIOS STANDING RECOVERY

In this manual you can find hundreds of postures, poses and sequences to inspire your practice of acro, partner acrobatics, partner yoga and acroyoga. Many pictures and videos, all for free.

This manual is provided as an aide-memoire for students of our amazing courses but feel free to use it and share it with your friends!

Category List

Table of Contents

H2H entries

Boom Boom to H2H – Standing

Jump to reverse H2H – Standing

Princess to H2H – Standing

Step step to reverse H2H – Standing

Thighstand to H2H – Standing

Inversions

Handstand Drills Assisted

Booty bumps

Dish checking (arms, belly, legs)

Handstand Leg Switches

Hold the Line Pendulum

Kick switches

Kick up handstand

Straddle up and down

Thumb next to thumb handstand

Thumb on thumb handstand

Tuck Extension Handstand

Handstands on Body

Bird to Handstand on Palms

Cartwheel to Handstand on Thighs

Handstand on Feet Reverse

Handstand on Knees (Base Sitting)

Handstand on Ankles

Handstand on Biceps

Handstand on Feet

Handstand on feet and H2H – Belly basing

Handstand on Shins

Handstand on Shoulders

Handstand on Table

Handstands on Triceps-Face Up

Happy Baby Handstand

Palm Handstand on Headstand

Thighstand to Handstand on Knees

Inversions Basics

Forearm Stand

Forearms Stands

Handstand Basics

Handstand Variations

Handstands

Handstands Entries

Headstand to Crow to Headstand

Headstand to Handstand Press

Shoulderstand on Ground

Shoulderstand on Sitting Base

Toe to Toe Handstand Bridge

Tuck Up and Down in Handstand

L-Basing

Back plank to pashi to back plank

Back whippop to Reverse Throne

Back Whippop to Throne

Bird- side star- bird (no hands)

Cartwheel entrances no hands

Cartwheel in and out no hands

Drunken Ballerina

F2F Catwalks – L basing

F2h extended (holing feet of base)

F2h low (holding feed of base)

Fish – Reverse Tarzan whippop to Bird

Fullmoon

Handstand on ellbows

Jump to f2h

Maria in hands

Mono F2H – L basing

Mortalito – Tarzan whippop to Throne

Needel with leg variations

Pops and whips, back bird to h2h to front bird to h2h to back bird :-)

Pops and whips, reverse star to f2h into whip

Pops and whips, star to h2h to reverse bird to star to back flying :-)

Pops and whips, throne to f2h to high flying whale

Pressing up and down in f2h

Rev. f2h low

Rev. star to throne

Reverse 3 step

Reverse F2F

Reverse Tarzan whippop to Throne

Run into Reverse Star

Run to bird

Run to extended f2h

Russian Roll – F2H rolling base

Slackro Throne to F2F

Standing on shins to shoulderstand to rev. star

Star on stacked bases – Trio L basing

Step up to liberty

Stepping up to foot to foot

Tarzan Whip to Bird on Hands

Tarzan whippop 180 to Reverse Throne

Throne to f2h

Throne to f2h

Throne to maria to standing on shins

The layover

Walking up and down to f2h

Whip Flow C and A

Whippop Tarzan to Throne

Hand to Hand Entries

Cartwheel into H2H – L basing

Handstand on feet and H2H – L basing

Pop reverse bird to H2H

Pop star to H2H sitting base

Thighstand to H2H L basing

Icarian

Bed/Log 180

Bed/Log 360 and Rainbow

Bed/Log backflip exit

Castaway

Courbette Star Reverse Throne

Icarian Bird to Throne and Reverse Throne

Varial Flip – Bed/Log 360 horizontal + 180 vertical

L-Basing Basics

Acro L-base Transition Basics

Arm balances, Tuck Sits and L Sits

Back Plank

Backbends

Backward roll into reverse bird

Bird (flyer)

Cartwheel in and out of straddle bat

Foot to Hand

Handstands on Different Body Parts L Basing

Hanging Bird to Shoulderstand

Hangle dangle

How to lay down and pick up your base from in front

Lifted Handstand on Table Top

Prayer/Maria/Kneeling Positions

Reverse Shoulder Stands on Feet (Reverse Star)

Reverse Shoulder Stands on Hands

Rolling up to Shoulderstand, Holding Ankles of the Base

Secretary and Throne

Secretary to Foot to Hand

Secretary to Plank, to Reverse Shoulderstand

Shoulderstands

Shoulderstands on Feet

Side Positions

Standing on Shins

Straddle Bat & Folded Leaf

Throne to Reverse Foot to Hand

Throne Turn to F2H Half Turn to Throne

Tuck Sit to Foot to Foot

Walk Into Shoulderstand

L-Basing Int./ Adv.

Babyhandstand to L sit

Back Plank to Foot to Hand

Back Plank Pop to Hand to Hand

Belly Pop to Reverse Hand to Hand

Bird Half Spin to Hand to Hand

Bird to reverse hand to hand

Chinese Waltz

Fireball

Hand to Hand Washing Machine

Hand to Hand

Jolly roll

Jump to H2H Tuck Down to L Sit

Jump into Hand to Hand

Jump from Knees to Reverse Hand to Hand

Jump to Star Pop to Hand to Hand

Jump to Straddle-Bat Pop to Hand to Hand

Shin Pop to Reverse Hand to Hand

Staircase to foot to hand

Star to hand to hand

Star to L Sit with Bent Arms

Star step on head to h2h

Thighstand to Handstand on Knee

Uneven h2h

Washing Machines

4 Step

Back Orbit

Ballerina

Barrell Roll

Big Lemoi

Boomerang

Corkscrew

Corksrew, Legs Closed

Dragon flag parade

Helicopter

Catherine’s Wheel

Kings platform

Koala

Koala queen

La Nave

La Nave with Pop

Little Dipper

Lorenzo’s Spin

Mermaid 1

Monkey Frog

Ninja Star

Ninja Star Progression

Nunchucks

Queen’s Landing

Satellite Spin

Spider Roll

Squirrel Roll

Star Wars

Swimming Mermaid

Tel Aviv

Throne Around

Throne to Vishnu

Tic Tocks

Vishnu’s couch

Wild Rumpus

Whips

Manual Entries

Side roll

Star to ball

Prehab

Back roll to standing

Low cartwheel

Role

Body Weight Exercises

Army crawl down dog

Bear Crawl

Crab Walk

Front under

Free Crunches

Inch Worm

Inch worms

Kong square

Lateral bear crawl

Lateral lunge

Lateral step down

One arm Bridge

Quadruped switch

Squat press

Threading bridge

Tripod bridge

Corrective exercises

Cats & Dogs

Elbow curls

Foot Circle Point and Flex

Full Can

Hand leg opposite lifts

Hip Crossover Stretch

Hip lift

Hooklying knee pillow squeezes

Pelvic tilts

QDR prep

Standing arm circle

Stork Walk Double

Stork Walk Single

Joint Mobility

Cossack hip protocol

Cossack roll down

Elbow roll

Forearm Roll

Forearm- shoulder- bridge

Foreward roll

Knee switch- foot switch

Prone scorpion leg over

End range scapular rotations

Star to prone

Straddel twist push up

Supine bridge rotation

Wrist roll

YMCA

Recovery

Partner Stretching

Back to Back Seated Twist

Back Bend on Forward Fold

Back Bend Twist Side Bend

Backpack

Badakonasana with backbend

Butterfly Forward Bend

Counter Stretch/Shoulder Opener

Down dog stretch, trio

Fons arm pull up (parallel and interlaced)

Forward Bend Counter Balance

Forward Bend Stretch

Janu Twist

Nikos shoulder stretch

Psoas Stretch w/ Added Pressure I

Psoas Stretch w/ Added Pressure II

Scorpion on Down Dog

Seated Side Bend

Seated Twist

Shoulder Opener

Standing Side Bend

Trio Down Dog Stretch

Wide Leg Forward Fold

Wide Leg Side Bend Twist

Prehab

Full can exercise

One Leg Dead Lift

Split Squat

Standing Acrobatics

Bridge on extended arms – Trio standing

Calf pop to 2high

Downdog on extended arms – Trio Standing

F2H bum down – Standing

F2H Catwalks and Pirouette

F2H to cradle

Flag on back – Standing

Handstand on Feet – Trio Standing

High bird hands on shoulders

High bridge

Mono F2H – Standing

Pitch to Reverse F2H and 180 down

Reverse 2 High to Reverse Hand 2 Hand

Reverse F2H – Standing

Tempo check before h2h

Walking up to 2high no hands

Walking up to 2high with one hand

Dance Acro

Arabesk on Knees to Plank on Thigh

Bird on Shoulders-Straddle Drop-Handstand on Knees

Bridge Lift Up

Camel to side star

Cartwheel

Cradle with Sexy Out

Scissor lift to shoulder balance

High Side Star

Roll down – Standing

Sophie

Lying to Standing

Back of Calves Counter Balance

Rolling Up to Chair, Facing Away

Rolling Up to Chair

Shoulderstand to Frog to Tigh Stand

Walking Lift up to Thigh Stand

Standing Basics

Bird on Shoulders

Camel

Camel Variation One Leg

Flag

Standing Foot to Hand

Run Up Half Turn to Thigh Stand

Sitting on Shoulders

Step Up to Thigh Stand

Tempo Lift To Thigh Stand

Tempo Lift to Two High

Tempo to Tuck Sit

Thighstands

Two High

Walking Up to Two High

Standing Int. / Adv.

Bird to Side Star Standing

Cartwheel to Hand 2 Hand

Flag to 2 High

Flag to Handstand on Knees

Flag to Sidestar

Hip Pop to Hand 2 Hand

Inlocate

Reverse Inlocate

Ta Pam

Tempo Lift to Thighstand to 2-high

Tempo lift to tuck sit

Walk Up to Reverse h2h

Trios

Pass the Flyer

Back flying to h2h

Double shoulder stand to h2h

F2H to high bird

F2h to h2h

Front Load Up to Reverse H2H

Stacking

2 Bases 1 Flyer Thighstand

2high with throne

Bird Sandwich

Bird and Shoulderstand on Thighs of Bird

Book Holder Princess to Thigh Stand

Book Holder Stacks

Book Holder Thigh Stand to Bird

Book Holder Tuck Sit to Thigh Stand

Cathedral

Down Dog Back Bends

Down Dog Trio Pyramid

Double Base Handstand on Thigh Stand

Double Bird

Double Shoulderstands-Hands and Feet

Double Shoulderstands-Thighs and Hands

Foot to Hand and Foot to Foot

Knee Breaker

Plank Stack

Shoulder Stand Holding Wrists, L Base

Stacking Reverse Tables

Three Headed Dragon

Throne With Shoulderstand

Trio Basics for a Two Person Thighstand

Two High in Throne

Toss the Girl

Canon Ball to Foot to Foot

Double Pitching

Swing to Shoulderstand with F2H

Swing to Shoulderstand with H2h

Swing to Rolling Out

Warm Ups

Wrist Push Ups

Wrist push-ups: fingers point inside

Wrist roll up

Hand Grips

Forearm to Forearm, Wrist Hold

Funky Pinky Grip

Hand to foot

Hand to hand

Reverse foot to hand

Reverse hand to hand

Partner Drills

Backbend on Downdog

Backpack Back Bend

Bird Swivels

Box Foot to Hand Push Ups

Chest Raises

Down Dog Counter Balance w/ Feet on Bum

Down Dog on Down Dog

Elevators

Foot to Hand Push Ups

Hand to Hand Push Ups

Handstand sit-ups, partner push-ups

Jedi Box

Jedi Crawl

Jedi Planch Superman

Kick Switches

Leg Push

Leg Warm Ups & Jumping Improvement Skills

Longarm Foot to Hand Squats

Plank on Plank Stack

Reverse Table on Reverse Table

Sit Up to Stand

Squats in two high

Standing Pushups

Straight Bird Press

Teeter Totter

Tightness Drills

Warm up for Thigh Stand

Wheelbarrow