How to Do a Parkour Monkey Walk

Parkour calls all of your body's muscles and joints into action to launch you off of building sides and land you on hard surfaces with the finesse of a cat. The monkey walk is parkour's version of a warm up since it warms and stretches all the important muscle groups with dynamic and ballistic movements.

Difficulty: Moderate

Instructions

1. Get on all fours on whatever surface you choose. Lift up onto your toes so your knees are off the ground and pat the ground with your hands so you get a feel for its texture and hardness.

2. Walk around in a crouched position like a monkey, planting your hands out in front or to the side of you and then springing towards your hands. Move around like this until you feel warmed up.

3. Kick a leg out so it's straight and bend your head to your knee to stretch your hamstrings and IT band. Do the same with your second leg. Place your first leg across your body on the ground and lean over it to stretch your outer thigh and then repeat the stretch with your other leg.

4. Jump up and down like a monkey. Walk on your hands, do a somersault and then do any other movement that feels natural. Post up on your feet and hands and bring one leg from behind to the front, lifting the arm on the same side to allow the leg to pass. Flip back over and then repeat the movement on the other side.

5. Do some yoga movements to stretch your back and throw in a couple of pushups for some strengthening movements. Then practice your rolls on both the left and right side until you're in enough of a groove to do the rolls naturally.

Tips & Warnings

• Keep the monkey walk fluid and pay special attention to your parkour safety rolls to get the most out of the exercise.

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