HSC Day 3 | FLIPS Gymnastics

DAY THREE

Open Shoulder Push Up Walking

Get in an open shoulder push up position
- Walk your body forwards 5x
- Walk your body backwards 5x
- Walk your body sideways 5x
- Walk your body sideways 5x (other direction)
Repeat until you've done the entire sequence 3 times

Relevé Hold

Get into the correct shape with arms overhead. Keep the hips forward, ribs in (down), arms straight with shoulders BEHIND your ears, standing in relevé.
Hold 30 seconds for 2-3 rounds.

Weighted Arm Lift

If you do not have small hand weights, use two water bottles, two cans of soup, etc. Get creative!

Hold the water bottles or weights, one in each hand with your arms down by your thighs
With your knees slightly bent, raise your arms over your head
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

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

5-10 seconds (Flippers)

10-25 seconds (Junior Bronze/Senior Bronze)

25-45 seconds (Silver)

45-60 seconds (Gold)

Handstand Practice

Practice your handstands!

25 handstands (Flippers)

25-45 handstands (Junior Bronze/Senior Bronze)

30-50 handstands (Silver)

30-50 handstands (Gold)