https://www.movementmonastery.biz/movemonblog daily 0.75 2022-09-27 https://www.movementmonastery.biz/movemonblog/2022/9/27/what-to-bring-to-a-movement-jam monthly 0.5 2025-08-26 https://www.movementmonastery.biz/movemonblog/2022/9/26/movement-renaissance-the-death-and-rebirth monthly 0.5 2025-08-26 https://www.movementmonastery.biz/movemonblog/2021/1/12/layout-tip-squeeze-your-glutes-knees-and-legs-straight monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1610480944828-5Z912LITSF50GCMAOSX1/Image1.jpg Movement Monastery Blog - Layout Tip: Squeeze Your Glutes, Knees and Legs Straight https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1610479399952-OVJICFSC95UEX88VPJ87/Image2.jpg Movement Monastery Blog - Layout Tip: Squeeze Your Glutes, Knees and Legs Straight Maximum squeeze https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1610480925110-52HF42HZ74CKGVX0HDKO/Image8.jpg Movement Monastery Blog - Layout Tip: Squeeze Your Glutes, Knees and Legs Straight https://www.movementmonastery.biz/movemonblog/2020/6/6/what-is-blocking-for-tricking-and-tumbling monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1591494944826-P744FQXRBLXCGW85NI9K/download.png Movement Monastery Blog - What is blocking for tricking and tumbling https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1591494150298-SW9351Z1UJLWTV9H1RQR/blocked.jpg Movement Monastery Blog - What is blocking for tricking and tumbling https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1591494165030-5P2LYZMAPOF1G8TUI1EW/UNBLOCKED.jpg Movement Monastery Blog - What is blocking for tricking and tumbling https://www.movementmonastery.biz/movemonblog/2020/4/23/basic-rhythm monthly 0.5 2025-08-26 https://www.movementmonastery.biz/movemonblog/back-flip-in-depth monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585854329242-Y2KNQ2H7M7ZRO9RSFS5D/IMG_20200402_114051.jpg Movement Monastery Blog - The Back Flip In Depth https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585853899426-WHKTV340GUFJ0ADFXSG5/IMG_20200402_114718.jpg Movement Monastery Blog - The Back Flip In Depth 9. Push through the whole foot. That means utilizing the plantar flexion and pushing with all the range of motion from ankle to toe. It will allow you to straighten your legs tighter, making you jump more powerful, power is good. Watch my body as I combine all three key points; Arms Swing Up With Shoulders Open and Elevated, Hips Open and Glutes SQUEEZED, and Ankles Plantar Flexed All The Way To The Ball of the Foot. Like my crappy Plantar Flexion? https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585855226159-ZKG8FUMYJFYBXOARHBG8/IMG_20200402_114155.jpg Movement Monastery Blog - The Back Flip In Depth - Picture 3. Arms Up ShouldersNot Elevated https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585949519849-8T19GA1WO8TI043J30ZB/IMG_20200403_142112-01.jpeg Movement Monastery Blog - The Back Flip In Depth https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585878098096-5I2ARXTOUAWDNRJCH4HS/1.jpg Movement Monastery Blog - The Back Flip In Depth https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585853657024-L58VC70K4M4F9NLTFDI2/IMG_20200402_114004.jpg Movement Monastery Blog - The Back Flip In Depth https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585878411615-6GZ5O4GDRCVTUK6S5O36/4.jpg Movement Monastery Blog - The Back Flip In Depth https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585855170350-8ZE8Y9F9PED6QMCJ6Z9Y/IMG_20200402_114140.jpg Movement Monastery Blog - The Back Flip In Depth - 2. Shoulders Shrugged (Elevated) https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585855284637-AQ37J2QIN5H2DJ4ZX82C/IMG_20200402_114209.jpg Movement Monastery Blog - The Back Flip In Depth - Picture 4. Arms Up Shoulders Elevated. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585878262897-JVIGLCAPQW55IAO4VSV6/3.jpg Movement Monastery Blog - The Back Flip In Depth https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585853878295-8BU0I14TY972HQXJPSWS/IMG_20200402_114317.jpg Movement Monastery Blog - The Back Flip In Depth https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585855122738-8COU7SX0U3QL3T40CX7V/IMG_20200402_114120.jpg Movement Monastery Blog - The Back Flip In Depth - 1. Shoulders Not Shrugged (Not Elevated) https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585854329242-Y2KNQ2H7M7ZRO9RSFS5D/IMG_20200402_114051.jpg Movement Monastery Blog - The Back Flip In Depth https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585877977511-8FC1IYV1QZNI4VOVHNSD/5.jpg Movement Monastery Blog - The Back Flip In Depth - Good Luck.... Some more tips for you When first learning the back tuck DO NOT GRAB YOUR LEGS TO TUCK OR TO GENERATE ROTATION!!! You need to bring the legs and hips up with their own muscle. Most noobs, including me when I started, grab their legs to flip, it is not necessary and usually causes more problems then is helpful. The problem is that the only thing keeping you from stopping in the air is that your lower half of the body is chasing your upper half, if you drop the chest down and grab the legs you will counter rotate and slow your rotation down dramatically. Think about it, if a back flip is a hip over shoulder rotation from a jump then if you were to lay down on the floor and do a backward roll it would be the same kind of rotation except in order to finish the roll you have to push yourself over your shoulders with your arms. It is not possible to do a Backward Roll on the floor if you do a sit up (shoulder to knee) you will stop. Our goal is to do knee to shoulder and hips over head. If you shoulder to knee you will slow down your rotation. Do not grab your knees bring your knees to you with your muscle alone. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585949547187-X0BOFQUX50PC5N0Y9CD4/IMG_20200403_142538-01.jpeg Movement Monastery Blog - The Back Flip In Depth https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1585878338762-RWPEGEWROB0K9TGIWV1P/2.jpg Movement Monastery Blog - The Back Flip In Depth https://www.movementmonastery.biz/movemonblog/2020/1/6/roll-a-joint-feel-better-part-2-wrists-and-fingers monthly 0.5 2025-08-26 https://www.movementmonastery.biz/movemonblog/2019/12/31/roll-a-joint-feel-better-part-1-cars monthly 0.5 2025-08-26 https://www.movementmonastery.biz/private-lessons daily 0.75 2023-06-27 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1552257058827-1MDK77DD3ZF6ZTMATXGG/Screenshot_20190125-232734-01.jpeg Private Lessons - Private Lessons and Personal Training Strength development? Become More Agile? Bucket List Back Flip? https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1552257058827-1MDK77DD3ZF6ZTMATXGG/Screenshot_20190125-232734-01.jpeg Private Lessons - Private Lessons and Personal Training Strength development? Become More Agile? Bucket List Back Flip? https://www.movementmonastery.biz/about daily 0.75 2019-03-26 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1550439934574-PS3VT1OSXG1DQ0L0P4QX/1145206011_freerunner%2Basu%2Bshots%2B01%2B02%2B251.jpg About and Reviews - Your Coach, Francesco Hello Movement Enthusiasts. I am Francesco Caban the Creator of Movement Monastery. I've been practicing, studying, and teaching movement specifically Parkour, Dance, and Acrobatics for over 17 years. I continue my journey to this day. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1550439962460-9WVJ5WYKS3Q6UM2Z9UIK/Screenshot_20190125-232734-01.jpeg About and Reviews - The Mission of Movement Monastery "Through the physical practice we learn how to know ourselves and develop a movement empathy for others " As a teacher of Movement Monastery I aim to help my students better know themselves and develop a better idea of their place in the Universe and ultimately understand that they are the Universe. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1553469156584-KBLG3CXGAFJBFCKPL285/FB_IMG_1552792143512.jpg About and Reviews - Pamela Nutting I am happy to recommend Francesco Caban as a PE/Parkour instructor. He has successfully managed to teach and motivate my two sons on a weekly basis for more than 6 months now, and in that time they have both gained the physical strength, skills and confidence needed to safely experience the unique benefits of urban outdoor exercise! Francesco has the professional background and the personal experience needed to guide my kids through successively more challenging activities at an appropriate pace each week. I have enjoyed watching them become more and more confident in their abilities and willingness to try new techniques. I feel very comfortable with the way Francesco has taught them to take only calculated “risks” with his guidance that he knows will be both safe and educational activities. This is especially important for my children, as they are sometimes challenged by impulsivity, and historically I have had to worry about their safety in outdoor public spaces. I believe Francesco not only understands the science of personal training, he also understands the science of motivation. Whenever my kids feel like they cannot keep going, he knows just how much to encourage and “push” them to continue, without being overbearing, all the while making it seem like a fun playtime experience. He also has just the right balance of compassion and focus to keep them on track, even if they are having emotionally trying days. I highly recommend Francesco as a PE/personal trainer, and will happily continue to have him teach, mentor and motivate the two most important young people in my life—my children!! https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1553469351348-DDCECVQ3A447XLIU1ZEV/IMG_20190315_092556_01.jpg About and Reviews - Terry Anderson After I retired it was difficult to find a coach. I got what I needed when I found Francisco. Many coaches who know their area of expertise are more interested in what they have to offer than how to help their clients reach the goals that they themselves are interested in. Francisco helped me break down my goals into small steps. At each point he was able to identify the things that I needed to do so that I could get successful enough to move on to the next one. whether it was for better balance, a higher jump, strengthen ing my wrist, or successfully doing a wall climb. Using parkour to meet my physical conditioning goals was way more engaging and flexible than yoga which I had also tried. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1553468455096-IPDJO5ICATCW4PCYD3TG/FB_IMG_1553467173312.jpg About and Reviews - Angela Olsen Francesco is a coach like no other. He has a gift for reading what is that just right challenge for each person on that particular day. He is going to push you to overcome obstacles and fears and I really enjoy his creativity. No two workouts were ever the same. Francesco has a lot of knowledge in various movements arts including: parkour, martial arts, dance and gymnastics. I first began working with Francesco doing ninja warrior training. When I first started with Francesco I could not hop a single rung on the salmon ladder and now I am confident doing that skill within an obstacle course. The world of parkour was brand new to me but always intrigued me. I always love the creative challenges and obstacle courses. The sky is the limit!! Francesco has the knowledge to help his students learn different ways to move and overcome obstacles with safety in mind. There have been times where I have had an injury and Francesco has helped adapt workouts so that I could continue training without further injury while also providing exercises to help with strength and stability. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1553468948661-N72WB37BFY0P5NW9NCJF/FB_IMG_1552791758328.jpg About and Reviews - Karen Mullarkey "I contacted Francesco 4 years ago when I decided to tryout for NBC's American Ninja Warrior. Being a personal trainer and fitness professional myself, I knew I needed some parkour expertise and Francesco came highly recommended. Obstacle and parkour training was completely outside of my comfort zone, but Francesco taught me more skills than I ever could have imagined. My fear of heights is no more and the infamous Salmon Ladder is a breeze. If you are looking for a coach to safely teach you skills you never thought you could physically do, he's your guy. I highly recommend Francesco to push you to your next level of fitness." Karen Mullarkey "No Mullarkey" Personal Training www.karenmullarkey.com Cheers, https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1553469351348-DDCECVQ3A447XLIU1ZEV/IMG_20190315_092556_01.jpg About and Reviews - Terry Anderson After I retired it was difficult to find a coach. I got what I needed when I found Francisco. Many coaches who know their area of expertise are more interested in what they have to offer than how to help their clients reach the goals that they themselves are interested in. Francisco helped me break down my goals into small steps. At each point he was able to identify the things that I needed to do so that I could get successful enough to move on to the next one. whether it was for better balance, a higher jump, strengthen ing my wrist, or successfully doing a wall climb. Using parkour to meet my physical conditioning goals was way more engaging and flexible than yoga which I had also tried. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1553468948661-N72WB37BFY0P5NW9NCJF/FB_IMG_1552791758328.jpg About and Reviews - Karen Mullarkey "I contacted Francesco 4 years ago when I decided to tryout for NBC's American Ninja Warrior. Being a personal trainer and fitness professional myself, I knew I needed some parkour expertise and Francesco came highly recommended. Obstacle and parkour training was completely outside of my comfort zone, but Francesco taught me more skills than I ever could have imagined. My fear of heights is no more and the infamous Salmon Ladder is a breeze. If you are looking for a coach to safely teach you skills you never thought you could physically do, he's your guy. I highly recommend Francesco to push you to your next level of fitness." Karen Mullarkey "No Mullarkey" Personal Training www.karenmullarkey.com Cheers, https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1550439934574-PS3VT1OSXG1DQ0L0P4QX/1145206011_freerunner%2Basu%2Bshots%2B01%2B02%2B251.jpg About and Reviews - Your Coach, Francesco Hello Movement Enthusiasts. I am Francesco Caban the Creator of Movement Monastery. I've been practicing, studying, and teaching movement specifically Parkour, Dance, and Acrobatics for over 17 years. I continue my journey to this day. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1553469156584-KBLG3CXGAFJBFCKPL285/FB_IMG_1552792143512.jpg About and Reviews - Pamela Nutting I am happy to recommend Francesco Caban as a PE/Parkour instructor. He has successfully managed to teach and motivate my two sons on a weekly basis for more than 6 months now, and in that time they have both gained the physical strength, skills and confidence needed to safely experience the unique benefits of urban outdoor exercise! Francesco has the professional background and the personal experience needed to guide my kids through successively more challenging activities at an appropriate pace each week. I have enjoyed watching them become more and more confident in their abilities and willingness to try new techniques. I feel very comfortable with the way Francesco has taught them to take only calculated “risks” with his guidance that he knows will be both safe and educational activities. This is especially important for my children, as they are sometimes challenged by impulsivity, and historically I have had to worry about their safety in outdoor public spaces. I believe Francesco not only understands the science of personal training, he also understands the science of motivation. Whenever my kids feel like they cannot keep going, he knows just how much to encourage and “push” them to continue, without being overbearing, all the while making it seem like a fun playtime experience. He also has just the right balance of compassion and focus to keep them on track, even if they are having emotionally trying days. I highly recommend Francesco as a PE/personal trainer, and will happily continue to have him teach, mentor and motivate the two most important young people in my life—my children!! https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1553468455096-IPDJO5ICATCW4PCYD3TG/FB_IMG_1553467173312.jpg About and Reviews - Angela Olsen Francesco is a coach like no other. He has a gift for reading what is that just right challenge for each person on that particular day. He is going to push you to overcome obstacles and fears and I really enjoy his creativity. No two workouts were ever the same. Francesco has a lot of knowledge in various movements arts including: parkour, martial arts, dance and gymnastics. I first began working with Francesco doing ninja warrior training. When I first started with Francesco I could not hop a single rung on the salmon ladder and now I am confident doing that skill within an obstacle course. The world of parkour was brand new to me but always intrigued me. I always love the creative challenges and obstacle courses. The sky is the limit!! Francesco has the knowledge to help his students learn different ways to move and overcome obstacles with safety in mind. There have been times where I have had an injury and Francesco has helped adapt workouts so that I could continue training without further injury while also providing exercises to help with strength and stability. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1550439962460-9WVJ5WYKS3Q6UM2Z9UIK/Screenshot_20190125-232734-01.jpeg About and Reviews - The Mission of Movement Monastery "Through the physical practice we learn how to know ourselves and develop a movement empathy for others " As a teacher of Movement Monastery I aim to help my students better know themselves and develop a better idea of their place in the Universe and ultimately understand that they are the Universe. https://www.movementmonastery.biz/contact daily 0.75 2025-08-25 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1551032515415-LSHUDAYD75U74B2FGQJO/798382_547496631941964_2107501607_o-01.jpeg Contact - Let’s Chat about Your Goals https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1551032515415-LSHUDAYD75U74B2FGQJO/798382_547496631941964_2107501607_o-01.jpeg Contact - Let’s Chat about Your Goals https://www.movementmonastery.biz/beginnerhandstandcourse daily 0.75 2023-05-10 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/877a925b-2ed7-4f17-91d4-6e99fb6ed0b9/278986943_269740178707429_2583917510492930890_n.png Beginner Handstand Course - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1625879847188-JD5EA2OSFZ74D08HUG95/FB_IMG_1550695237069.jpg Beginner Handstand Course - The journey to handstand is in your hands now. You might be a Yoga Practitioner, a Crossfitter, an Acrobat, or maybe you just like learning cool things. I have put together an e-course for handstands below. If you found this short course valuable, imagine how much more value you will receive in my premium course. Take your time to really understand every part of this course and message me with any questions about the exercises below or want to send me video to critique. I may post your questions and video critique on my social media profile as a way to interact with my demographic, with your permission of course, and I will keep your identity private. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/877a925b-2ed7-4f17-91d4-6e99fb6ed0b9/278986943_269740178707429_2583917510492930890_n.png Beginner Handstand Course - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementmonastery.biz/homeschoolsetupguide daily 0.75 2023-07-21 https://www.movementmonastery.biz/twistpro1 daily 0.75 2022-08-11 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/eb61297c-81a6-4df2-9530-f88fc7348914/293842881_353553736966608_2522779061736743265_n.png Twist Pro - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/eb61297c-81a6-4df2-9530-f88fc7348914/293842881_353553736966608_2522779061736743265_n.png Twist Pro - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementmonastery.biz/getstrong daily 0.75 2023-01-23 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/65345e9e-f471-4a13-851b-8c4d83449307/227729409_10159809495019260_8086267470283876714_n.jpg Get Strong - Make it stand out Hello, My name is Francesco Caban and I would be honored to help you start or continue your fitness journey. Below you can see a few of my clients that have developed their strength with just the use of calisthenics using very little and sometimes no equipment. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/65345e9e-f471-4a13-851b-8c4d83449307/227729409_10159809495019260_8086267470283876714_n.jpg Get Strong - Make it stand out Hello, My name is Francesco Caban and I would be honored to help you start or continue your fitness journey. Below you can see a few of my clients that have developed their strength with just the use of calisthenics using very little and sometimes no equipment. https://www.movementmonastery.biz/jointhemovement daily 0.75 2025-08-25 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/a1b13127-0d82-406b-9fc4-d000572697e6/processed_IMG_20221013_150252_084000.png Join The Movement - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1665856922358-855KI8OV1YHHZWCWMJOM/310541079_1280721946078588_3984506354178538729_n+%281%29.png Join The Movement https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1665856915484-2G0C1REFRYV0WF8EAW3M/311417136_1084258125592521_1952532189916402747_n+%281%29.png Join The Movement https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1665856932575-M0XYM15LL6TFUY6DHKRC/311419274_525081569622799_4508912419441283193_n.png Join The Movement https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1665856956336-FZE5JQA53FS46D7G60FW/311499674_1083658288983658_6206363782163378039_n.png Join The Movement https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1665856955387-3IE7WLSMU9L5Y5BQRC0G/288469350_515134070074919_2914814163879307228_n.png Join The Movement https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1665856966346-AVEGJAVF1LJPSXIUOUF7/286407710_537569198380672_6288798368815961544_n.png Join The Movement https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/a1b13127-0d82-406b-9fc4-d000572697e6/processed_IMG_20221013_150252_084000.png Join The Movement - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movementmonastery.biz/home daily 1.0 2025-08-26 https://images.squarespace-cdn.com/content/v1/5c69bd53f4e531370e74f2c7/1550435385166-D7EZH13M3MEN8S7JLZ0W/BeFunky-collage+%281%29.png