LEVEL 1 WK 1
M
TUMBLING
(5) HANDSTANDS
(HOLD FOR 15 SECS EACH)
(10) PUSHUPS
(3X)
LUNGES
(HOLD FOR 30 SECS)
(20) FRONT KICKS
(10) LEG LIFTS (3X)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 30 SECS EACH LEG)
STRADDLE SPLIT
(HOLD FOR 30 SECS)
T
HAND STANDS
(5) PUSHUPS (3X)
(5) BRIDGES
(HOLD FOR 15 SECS)
(20) BACK KICKS
(20) SHOULDER SHRUGS
(20) BRIDGE KICKS
(EACH LEG)
PLANK
(HOLD FOR 30 SECS)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 45 SECS EACH LEG)
STRADDLE SPLIT
(HOLD FOR 45 SECONDS)
W
TUMBLING
(20) STRAIGHT JUMPS
(8) BACK BENDS
(HOLD FOR 8 SECS)
(5) BRIDGE ROCKS
(ROCK 6X)
(15) LUNGE PUSHES
(AGAINST WALL)
(12) LEG LIFTS
(3X)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 1 MIN EACH LEG)
TH
TUMBLING
REST DAY
RIGHT & LEFT LEG SPLIT
(HOLD FOR 1 MIN 15 SECS EACH LEG)
STRADDLE SPLIT
(HOLD 1 MIN 15 SECS)
F
TUMBLING
BRIDGE WALKS
(6X)
BACK BENDS
(FROM KNEES 15X)
(20) LEG KICKS
(LAYING ON BACK)
PLANK
(HOLD FOR 45 SECS)
RIGHT & LEFT LEG SPLIT
(1 MIN 30 SECS EACH LEG)
STRADDLE SPLIT
(HOLD FOR 1 MIN 30 SECS EACH LEG)
SA
(7) HANDSTANDS
(15 SEC)
(10) PUSHUPS
(3X)
BACK BENDS
(HOLD FOR 8 SECS)
(6) BRIDGE ROCKS
(ROCK 6X)
(12) LEG LIFTS
(3X)
SU
TUMBLING
(20) LUNGE PUSHES (AGAINST WALL)
(6) HANDSTAND PUSHUPS (3X)
PLANK
(HOLD FOR 1 MIN)
RIGHT & LEFT LEG SPLIT (HOLD FOR 2 MIN 30 SECS EACH LEG)
SKILLS AND PROGRESSIONS
Handstand
Handstand
Snap Down
Cartwheel
Cartwheel Rebound
Round Off
Bridge
Backbend
Bridge Kick Over
Backbend Kick Over
Handstand
Handstand fall to Bridge
Front Walkover
Look for correct hand, head & arm placement.
Make sure appropriate skills start and end in lunge.
“Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.”