58 Container Drive, Terryville, CT 06786
Fit. Fun. Flips!
DAY SEVEN
Drill 1
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
15-20 seconds (Flippers)
20-35 seconds (Junior Bronze/Senior Bronze)
35-55 seconds (Silver)
55-75 seconds (Gold)
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.and straight.
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Hold for 10 seconds.
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Repeat both parts for a total of times on your back, 3 times on your stomach.
Drill 3
Drill 4
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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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.
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Hold 30 seconds for 2-3 rounds.
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