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