LEVEL- 1 WK 4
M
TUMBLING
(10) HAND STANDS
(15 SECS)
(14) PUSHUPS
(3X)
LUNGES
(50 SECS)
(20) FRONT KICKS
ABS
(3 MINS)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)
T
(9) HAND STAND PUSHUPS (3X)
(10) BRIDGE
(15 SECS)
(40) BACK KICKS
(35) SHOULDER SHRUGS
(35) BRIDGE KICKS
(EACH LEG)
ABS
(3 MINS)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)
W
TUMBLING
STRAIGHT JUMPS
(1 MIN 45 SECS)
(10) BACK BENDS
(10 SECS)
(8) BRIDGE
(ROCK 7X)
(30) LUNGE PUSHES (AGAINST WALL)
ABS
(3 MINS)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)
TH
TUMBLING
REST DAY
RIGHT & LEFT LEG SPLIT (HOLD FOR 3 MINS EACH LEG)
STRADDLE SPLIT
(HOLD FOR 3 MINS)
F
TUMBLING
(10) BRIDGE WALKS
(30) BACK BENDS
(ON KNEES)
(35) STRAIGHT LEG KICKS
ABS
(3 MINS)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)
SA
(9) HANDSTANDS
(20 SECS)
(15) PUSHUPS (3X)
(9) BACK BENDS
(HOLD FOR 8 SECS)
(10) BRIDGE ROCKS
(6 ROCKS)
ABS
(3 MINS)
SU
TUMBLING
(40) LUNGE PUSH
(AGAINST WALL)
(11) HANDSTAND PUSH UPS (3X)
3 MIN OF ABS
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS 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 a lunge.
“Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success. Greatness will come.”