Learn the Macaco — A Step By Step Course

Welcome to Mastering the Macaco. This first module is designed to give you a calm and clear introduction to the course – especially if you’re coming to movement later in life, or simply haven’t trained like this before. You’ll learn what to expect from the course, hear about my own journey with the Makako, and get clarity on whether this path is right for you.

This course is especially for adults who still feel a desire to move, explore, and grow – even if they’ve never done anything like this before. If you’re over 30 and curious about learning a powerful acrobatic movement in a structured and safe way, you’re in the right place.

Lesson 1: Welcome to the Course

This lesson gives you a clear overview of the course structure and what you’ll learn. You’ll also get a sense of the learning approach – calm, step-by-step, and designed especially for adults starting (or restarting) their movement journey.

Lesson 2: The Story Behind — Why I Chose to Learn the Macaco on My Weaker Side

In this personal story, I share why I decided to revisit the Makako on my non-dominant side. What began as a quiet challenge turned into a 9-week experiment – and later, the foundation of this entire course.

Lesson 3: Is This Course Right for You?

In this lesson, I help you assess whether this course fits your goals, your current physical state, and your mindset.

Before jumping into the main training, this section gives you a solid foundation to start each session safely and effectively. You’ll find the complete Warm-up Routine PDF available for download, followed by focused warm-up videos for specific areas of the body. Use this and the following 3 sections as your go-to reference before every session to prepare your body for Macaco training.

Warming up properly is essential for injury prevention and effective movement learning – especially if you’re 30 or older and coming back to training after a break.

In this section, you’ll find a complete general warm-up routine to prepare your whole body for movement. This warm-up focuses on increasing circulation, gently mobilizing the joints, and activating the muscles in a safe, progressive way.

You’ll get a full follow-along video if you want to warm up quickly and smoothly – and separate videos breaking down 20 exercises if you prefer to learn the technique step by step.

This routine is ideal as a first step before moving on to more Macaco-specific drills.

The Specific Warm-Up prepares the exact areas of your body that you’ll rely on most in the Macaco. This includes shoulders, wrists, spine, and the entire posterior chain. Taking time for this focused preparation can make a big difference in how you feel during and after training.

In this section, you’ll find:

• A complete follow-along routine to activate key areas safely and effectively

• 9 individual videos that break down each exercise, so you can practice with precision and intention

This is your bridge between general warm-up and full-body acrobatic movement. It helps prevent injury, builds strength in vulnerable areas, and boosts your confidence before practicing the Macaco.

Before jumping into the Macaco, it’s helpful to explore a few related movements that share similar mechanics, coordination patterns, and body positions. In this section, you’ll be introduced to four key movements that can prepare your body and mind for the Macaco – even if you can’t perform them perfectly yet.

They consist of:

• The Handstand – to improve inversion awareness and overhead strength

• The Cartwheel – to explore sideways rotation and dynamic arm support

• The One-Arm Backbridge – the only movement in this list that you should feel somewhat comfortable with before attempting the Macaco

• The Full Backbridge – optional, but a great tool for building full-body mobility and control

Each of these movements offers a unique way to warm up, refine body control, and build confidence. Even more importantly: they naturally support your Macaco progress – while also expanding your movement repertoire with powerful and elegant skills.

This section is especially valuable for those returning to physical training after 30, providing structured guidance without pressure to “master” everything at once.

Learning the Macaco can be fun, rewarding, and safe – if approached with the right mindset and preparation. In this section, you’ll discover essential training principles that help you avoid injuries, make steady progress, and support your body throughout the journey.

We cover seven key areas that are especially relevant for learners who want to build skills sustainably:

1. Warm-Up – Why proper warm-up matters and how to do it effectively

2. Equipment – What gear and space you need to train safely

3. Progressive Training – How to build skills step-by-step without burnout

4. Training vs. Recovery – Finding the right balance between work and rest

5. Cooldown – Gentle post-training routines to support your body

6. Hydration & Nutrition – Fueling your body to train better

7. Listen to Your Body – How to train mindfully and avoid setbacks

This section includes:

• 7 Short Videos – each dedicated to one topic, so you can revisit them individually when needed

These principles are not only helpful for the Macaco – they apply to any movement journey, especially growing older and want to stay strong, mobile, and pain-free.

In this core section, you’ll learn the Macaco step by step — from zero experience to performing the full overhead movement with confidence. Each of the five lessons breaks down a specific phase of the skill, focusing on the most important technical details, body mechanics, and mindset tips.

You don’t need to be perfect at handstands or backbends before starting. The tutorial is designed especially for learners who are curious, motivated, and looking for a safe and structured way to learn an acrobatic movement they never dared to try before.

By the end of these five steps, you’ll understand how to build the Macaco from the ground up — safely, progressively, and with real joy in your progress.

In this section, I share my personal training journey: a 9-week documentation of how I practiced the Macaco on my weaker side — starting nearly from scratch. Each week, I recorded my honest progress, including the struggles, breakthroughs, and what helped me move forward.

What makes this journey truly special is that it was the spark behind the creation of this entire course. The insights, discoveries, and methods that I developed during these nine weeks became the foundation of the step-by-step system you’re learning here. In many ways, this course exists because of what I experienced during that time.

If you’re currently facing your own challenges with coordination, strength, or confidence — this documentation can give you both realistic expectations and valuable inspiration.

Use these videos as motivation, guidance, or even just reassurance that progress is possible — no matter your starting point.

This final section wraps up the journey with essential insights from the 9-week Macaco training process. You’ll learn which methods and drills truly made a difference, the key discoveries that accelerated progress, and common pitfalls to avoid. Whether you’ve followed along or are starting your own Macaco practice, these lessons will help you move smarter, train more effectively, and stay motivated.

All tips, tools, and takeaways shared in this section are already fully integrated into this course. Every lesson in this training has been shaped by these discoveries — so you can be sure you’re following a method that’s based on real experience and refined through consistent, focused practice.

📄 You can also revisit all key learnings and takeaways in the PDF guide “Mastering the Macaco”, where the entire journey is documented step by step.