58 Container Drive, Terryville, CT 06786
Fit. Fun. Flips!
DAY FOUR
Drill 1
Drill 2
Open Shoulder Push Up Walking
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Get in an open shoulder push up position
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Walk your body forwards 5x
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Walk your body backwards 5x
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Walk your body sideways 5x
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Walk your body sideways 5x (other direction)
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Repeat until you've done the entire sequence 3 times
Relevé Hold
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Repeat 6x or until you've held it three times for 10 seconds without wobbling!
Drill 3
Drill 4
Weighted Arm Lift
NO WEIGHTS TODAY!!
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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
No weights today!
Increase your hold by 5 seconds!
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
10-15 seconds (Flippers)
15-30 seconds (Junior Bronze/Senior Bronze)
30-50 seconds (Silver)
50-65 seconds (Gold)
Lunge, T, Lunge
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Start in a strong lunge with arms by ears, shoulders behind ears.
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Lift the back leg, hold arms in place, and shift your body into a T position. HOLD parallel to ground. You should not be able to see your arms, but eyes may be able to peak fingers.
Wobbles break your T and don’t count!
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Return to strong lunge, holding the straight line
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Hold T for 2 seconds (Flippers), 2-5 seconds (Junior Bronze), 5-10 seconds (Silver), 7-10 (Gold)