
58 Container Drive, Terryville, CT 06786
Fit. Fun. Flips!
DAY THIRTEEN
Drill 1
Drill 2
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
25-30 seconds (Flippers)
30-45 seconds (Junior Bronze/Senior Bronze)
45-65 seconds (Silver)
65-80 seconds (Gold)
Shoulder Flexibility Drill
-
Lay on your back and try to get as much of your arm down to the floor as you can.
-
Hold for 10 seconds.
-
Flip to your stomach and lift up your arms, trying to keep them narrow (close to your head, behind your ears) and straight.
-
Hold for 10 seconds.
-
Repeat both parts for a total of 3 times on back, 3 times on stomach
Drill 3
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)
Set:
5 times (Flippers)
10 times (Junior Bronze/Senior Bronze/Silver)
15 times (Gold)