Progress to Pincha Challenge
For beginners to improvers, this 28-day program will give you all the tools you need to perfect your Pincha. No prior Pincha needed, we’ll get you there together!
Before you get started there is something I NEED you to do and I promise you won’t regret it!
I need you to set up your phone and film your Pincha attempt as it is right now! Just a few tries, that’s all. And don’t worry if it’s non-existent!
You will absolutely LOVE looking back on this video as your pincha progresses and will be such an easy way to see how far you’ve come.
Go do it NOW, then come back to explore the rest of the Challenge!
Day One
Day 1 of the Progress to Pincha Challenge is to complete the 10-part workshop!
You can watch these 10 videos back-to-back, or break it down and complete them over a couple of days before continuing with the challenge if you prefer!
Day 2
Lengthen Those Hamstrings
Today we get lengthening those hamstrings to help improve our entry into pincha!
Day 3
Strong
The first of your 3 'Fundamentals' classes. This class will be repeated several times throughout the challenge.
Strong will help you build the foundation you need to succeed with Pincha.
Props needed: Yoga blocks
Day 4
Spines & Shoulders
Free up your shoulders and back with side bends, twists and overhead stretches and expect a little love for your hamstrings too. A really nice kind of class to either start your day, or end it after a long time at a desk.
Day 5
Skills
The second of your 3 'Fundamentals' classes. This class will be repeated several times throughout the challenge.
In this class we'll work on the key skills that you need to be able to nail your Pincha.
Props needed: Wall space
Day 6
Resistance Band Flow: Upper Body + Core
Grab yourself a resistance band as we move through a selection of pushing, pulling and stabilising movements to target all the muscles of the upper body as well as the core.
This class is a 'flow' style class where the movements all link together in a yoga-flow kind of style but with each movement being done for a certain number of reps so that we are actually challenging our strength and making progress!
Day 7
Flexy
The last of your 3 'Fundamentals' classes. This class will be repeated several times throughout the challenge.
Flexy will help you build the flexibility you need to make your Pincha entry easier.
Props needed: Yoga blocks
Day 8
Flirting With Pincha
What’s going to help us improve on Pincha? Open shoulders, hamstring flexibility, core strength and upper body strength - you’ve got it all here. Grab a block for this class and feel free to use a wall space for your inversion.
Day 9
Strong
Strong will help you build the foundation you need to succeed with Pincha.
Props needed:
Yoga blocks
Day 10
Morning Shoulder Mobility
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
Day 11
Skills
In this class we'll work on the key skills that you need to be able to nail your Pincha.
Props needed:
Wall space
Day 12
Deep Stretch
Want to work on your flexibility? This stretchy yoga flow has a flexibility focus - slower movements and longer holds. Enjoy!
Day 13
Flexy
Flexy will help you build the flexibility you need to make your Pincha entry easier.
Props needed:
Yoga blocks
Day 14
Open Your Upper Back
This is the kinda class you need to find more freedom in your shoulders and spine as we focus of opening up the thoracic spine, something I feel everyone needs a little more of!
Day 15
Pincha Masterclass
Dive into to this Pincha Masterclass as we look at developing all the elements we've been working on so far and exploring some new ideas to play around with!
Props needed:
Yoga blocks
Day 16
A Good Old Stretch
Yoga for when you don't have time to shower after 😂 A juicy stretch out for the whole body! Hope you enjoy it!
Day 17
Strong
Strong will help you build the foundation you need to succeed with Pincha.
Props needed:
Yoga blocks
Day 18
Flexy
Flexy will help you build the flexibility you need to make your Pincha entry easier.
Props needed:
Yoga blocks
Day 19
Shoulder Mobility Circuit
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!
Day 20
Skills
In this class we'll work on the key skills that you need to be able to nail your Pincha.
Props needed:
Wall space
Day 21
Wrist Free Flow
Whether you're not using your wrists due to irritation or injury, or simply want to try a different type of class without bearing weight through the wrists, this class is still quite spicy whilst giving the wrists a rest.
Day 22
Strong
Strong will help you build the foundation you need to succeed with Pincha.
Props needed:
Yoga blocks
Day 23
Thoracic Flexibility
Get a little bit twisty with this side body focused class - a great one for improving shoulder mobility in a subtle way. Expected Twisted Dog, Reverse Triangle, Threaded Needle and a little Side Crow practice too.
Day 24
Yoga Inspired Core Strength Circuit
Our core is made up of our abdominals, obliques, hip flexors and lower back muscles and this yoga inspired strength circuit is going to strengthen them all! Expect 6 pairs of exercises to move through like supersets, followed by some nice gentle stretches to wind down to finish.
Day 25
Flexy
Flexy will help you build the flexibility you need to make your Pincha entry easier.
Props needed:
Yoga blocks
Day 26
Funk It Up
In arm balances, 'funky' means to have an asymmetrical base, with one forearm and one hand on the mat. This class explores some funky arm balances as part of a strength building flow, before winding down with some yin based deep stretches.
Day 27
Pincha - Prepare and Practice
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
Day 28
Skills
In this class we'll work on the key skills that you need to be able to nail your Pincha.
Props needed:
Wall space
Congratulations!
Well done on completing the Progress to Pincha challenge!
Don't forget to take a little video of your Pincha to compare to where you started to see how far you've come!
If you've caught the inversion-bug and want to keep developing your strength, skills and mobility for getting upside down, why not give The Handstand Plan a go? Most people find it easier than Pincha so you're set up for success!