58 Container Drive, Terryville, CT 06786
Fit. Fun. Flips!
DAY ELEVEN
Drill 1
Shoulder Flexibility Drill
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Lay on your back and try to get as much of your arm down to the floor as you can.
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Hold for 10 seconds.
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Flip to your stomach and lift up your arms, trying to keep them narrow (close to your head, behind your ears) and straight.
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Hold for 10 seconds.
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Repeat both parts for a total of 3 times on back, 3 times on stomach
Drill 2
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
20-25 seconds (Flippers)
25-40 seconds (Junior Bronze/Senior Bronze)
40-60 seconds (Silver)
60-75 seconds (Gold)
Drill 3
Weighted Arm Lift
If you do not have small hand weights, use two water bottles, two cans of soup, etc. Get creative!
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Hold the water bottles or weights, one in each hand with your arms down by your thighs
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With your knees slightly bent, raise your arms over your head
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Lower your arms down slowly back to your thighs
Follow the chart for your group
Flippers - 2 sets of 8
Junior Bronze - 2 sets of 10
Senior Bronze - 3 sets of 10
Silver - 3 sets of 12
Gold - 3 sets of 15
