This is a series of a couple of drills & tutorials & workouts to help you with this skill - I do not want you to have one tutorials or one workshop for this... that is not very realistic. This skill takes a while and it is better to not overdo it. Instead of doing a whole our torturing yourself trying, I would do the short sections one at a time & top it up that day with another skill from the studio - maybe legs or balance... just so you do not bruise yourself too much. It will add up, it will all help you achieve your goals and dreams! No need to run wild into it :)