58 Container Drive, Terryville, CT 06786
Fit. Fun. Flips!
DAY TEN
Drill 1
Spiderwalk Against Wall
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Do a spiderwalk against the wall (belly to the wall)
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Try to get as close to the wall as you can with a tight body position
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PUSH HIPS INTO THE WALL!
15-20 seconds (Flippers)
20-35 seconds (Junior Bronze/Senior Bronze)
35-55 seconds (Silver)
55-70 seconds (Gold)
Drill 2
Handstands onto Panel Mat
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Stand next to a folded panel mat.
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Kick up to a handstand with your hands on the mat.
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Try to get to vertical and keep good body position (head in, ribs down, tail tucked, butt squeezed, hips forward, OPEN shoulders)
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Land in a strong lunge maintaining your straight position the entire time.
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Repeat 15 times.
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**If you don’t have a panel mat, you can do the handstands on the floor.
Drill 3
Open Shoulder Push Up HOPS
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Get in an open shoulder push-up position.
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Try to HOP your body forwards 5x, then backwards 5x, then sidewards 5x (both sides) (this full series counts as ONE set)
Set:
5 times (Flippers)
10 times (Junior Bronze/Senior Bronze/Silver)
15 times (Gold)