DAY SEVEN

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

15-20 seconds (Flippers)

20-35 seconds (Junior Bronze/Senior Bronze)

35-55 seconds (Silver)

55-75 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.and straight.

  • Hold for 10 seconds.

  •  

    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

  • 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.