This is the exercise manual for the Get Your BACKFLIP NOW DVD.

In this manual I show you a basic training schedule for your backflip and backflip conditioning.
First, let’s go over some key points to remember while you’re training.

1. Follow the 5 steps:

When you start training your backflip make sure to follow all 5 steps and master the steps in
order. Don’t rush the process or skip a step. If you skip a step, you run the risk of injuring
yourself.

These steps were put in place so you can gradually develop the muscle coordination and
strength to do the backflip.

2. Train on soft ground:

Try to train your backflip on soft ground. No concrete, wood, or hard rough surfaces. Look for a
nice soft grass patch. Other surfaces that worked well for me were sand and mulch. Also make
sure the area your training in is clear of debris, glass, sticks, etc... Always check your training
grounds before you begin.

3. Don’t over train:

When we train the backflip we need to make sure we don’t over train. When you begin to feel
tired or fatigued during your backflip training, make sure to rest! Take a 10 minute break or
however much rest is needed for your body to recoup.

The backflip is different than other exercises. For example, when you’re doing push-ups and
you begin to get tired, you keep on going and going your arms will collapse and you likely fall
onto the ground or lower yourself down with no injury or pain. Now, with the backflip if your
body conks out, you’re inverted in the air and you have a lot of momentum carrying you so the
risk of injury goes up when you train past your muscles limits.
That’s why in this basic schedule we are going to train our backflip first and then perform our
conditioning/stretching exercises. So your body is tip top at the important training where the
risk is higher.

Ok for your training schedules you want to train your backflip at least “3 times a week”. Feel
free to train more days if you are up for it. Just make sure you give your body at least “1 day” of
complete rest and no physical activity.

Monday:
Warm- up: 10-15 minutes

Backflip training: 30 minutes – 1 hour

Backflip conditioning exercises: 30 minutes- 1 hour

Perform sets and reps of each exercise given in the DVD

Cool down/ stretch: 20-30 minutes

Tuesday:
REST

Wednesday:
Warm- up: 10-15 minutes

Backflip training: 30 minutes – 1 hour

Backflip conditioning exercises: 30 minutes- 1 hour

Perform sets and reps of each exercise given in the DVD

Cool down/ stretch: 20-30 minutes

Thursday:
REST

Friday:
Warm- up: 10-15 minutes

Backflip training: 30 minutes – 1 hour

Backflip conditioning exercises: 30 minutes- 1 hour

Perform sets and reps of each exercise given in the DVD

Cool down/ stretch: 20-30 minutes

Saturday:
REST

Sunday:
REST
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