Lucas Ball's

30 Days to

Backflip

Learn to Flip

Led by expert fitness coach Lucas Ball, this 30-day program combines backflip-inspired workouts with unique methods for you to practice safely at home. Make your flipping dreams come true!

How Can You Learn How to Flip Yourself?

You don't need gymnastics lessons to learn to flip... You don't need a foam pit or a trampoline either...
You don't even need a spotter...

This training program will show you a method of learning to backflip that doesn't require these things and isn't dangerous.

The methodology in this program is meant to slowly break your fear of flipping by practicing alternative movements that progress as you gain confidence.

Over 30 days you will work your way up to the backflip. Your training will consist of specific skill-based movements as well as workouts to build leg and core strength, body control, and stability.

You should at no time feel like you need to "send it." The efforts you put into this program will result in your first flip being smooth and organic.

Trust the process and you'll be flipping in one month.

Backflip Course Curriculum

Week 1: Basic Backflip Fitness

Day 1: Basic Full Body Strength
Day 2: Basic Stretching And Conditioning Yoga Routine
Day 3: Adding more mobility and speed (squat + core)
Day 4: Advancing Stretching and Conditioning
Day 5: Adding explosive movements (jumps are key)

Week 2: Backflip Mobility and Injury Prevention

Day 1: Advancing Mobility and Flexibility
Day 2 Stretching and Conditioning
Day 3: Learning Bridge with one arm out
Day 4: Intro to Inversion (adding rolls)
Day 5: Learning to catch a fall ("burpee catch")

Week 3: Progression to a Backflip

Day 1: Into to Backflip techniques and reducing fear
Day 2 Using deep yoga stretches for insurance
Day 3: Intro to Macaco (basic technique)
Day 4: Improving the Macaco
Day 5: Mastering the Macaco (starting without hand)

Week 4: Learning and Mastering your Backflip

Day 1: Solidifying backflip techniques (set, jump, tuck, land)
Day 2: Sitting Macaco to standing Macaco
Day 3: Your first Backflip
Day 4: Building Backflip Confidence
Day 5: Mastering your backflip technique

Progression is Key

The program utilizes the following movements along with many more to help you slowly progress into the skill of a backflip.

Back Roll
Single Arm Bridge
Cartwheel Hack
Half-standing Macaco
Pop 360
Macaco (vertical)

Train at Your Own Pace with Fit!

Access the program via our mobile app, available on iOS, Android, and now Apple TV!

Track your progress, view detailed tutorials on every movement, and learn at your own pace.

Real Results

I have always had the biggest fear of flipping. I couldn't even bring myself to flipping into a pool. After only 3 weeks on this program, I landed my first back flip. I can't even begin to tell you how amazing it felt!

Ryan S.

Once it clicks, it clicks!! I landed my first backflip last Saturday and in only a week, I've probably done 100 flips haha. I love the progressions from this program. It helped me slowly break the fear in a manageable way.

Garret W.

This program is perfect! It's so well thought out. From the stretches and exercises to the whole system. Now that I can backflip, be prepared for tons of pics!

Alyssa L.

I didn't know what to think when I saw an online program for backflipping. I live in the middle of nowhere and I don't have access to a gym to learn. The price was fair so I gave it a shot. SO GLAD I DID! This program is so much more in depth than I originally thought.

Brandon A.

Why buy a program when you can just youtube how to backflip!? Boy was I wrong. Nothing on youtube is anywhere near as much detail and proper programming as this. Thanks for such an amazing program!

Rodrigo G.

Mission accomplished. I started flipping in week 3. I couldn't wait any longer and I felt so comfortable after practicing the macaco. I'm so excited! Thanks man!!

Mohammed M.

Lucas Ball's

30 Days to

Backflip