Have you ever wondered how to do arching rolls, aka "fish flops," without slamming your hip bones or crashing your feet down?

Or perhaps, you want to learn to do on-your-back to squatting ot kneeling kipping movements without pulling a muscle or breaking a toe?

If you are eager to make your floorwork more dynamic but would also love to avoid neck injuries (which are all-too-common with sub-optimal rolling technique)--this pack is for you.

The Pops + Flops Floorwork Skills pack will help you learn how to roll-down--and pop-up--safely and smoothly. Explore unconventional "fish-flop" transitions and the prone arabesque kip-up (sometimes called "Russian kip-up").

This pack includes a full warm-up sequence and 5 tutorials:

  • Kips and flops preparation sequence (warm-up)

  • #1 Basic alternating hip bridge pop-over

  • #2 Prone single leg arabesque kip

  • #3 Arched kneeling roll to pop-over and arabesque kip

  • #4 Plow to fish flop

  • #5 Spine windmill to fish flop variations

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    POPS + FLOPS FLOORWORK SKILLS

    • Kips and flops preparation sequence

    • #1 Basic alternating hip bridge pop-over

    • #2 Prone single leg arabesque kip

    • #3 Arched kneeling roll to pop-over and arabesque kip

    • #4 Plow to fish flop

    • #5 Supine Windmill to fish flop variations