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Drill 1

Drill 2

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.

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Drill 3

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


Drill 4

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)


Drill 5

Handstand Practice 

Practice your handstands!

25 handstands (Flippers)

25-45 handstands (Junior Bronze/Senior Bronze)

30-50 handstands (Silver)

30-50 handstands (Gold)

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