LEVEL- 4 WK 1
M
(9) HANDSTANDS
(15 SECS EACH)
HANDSTAND SHRUGS
(10X)
LUNGE PRESS
(25X)
(5) ROUND OFFS
(REBOUND)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 1 MIN EACH LEG)
(5) CARTWHEELS
(REBOUND)
(5) FORWARD ROLLS
(3X)
ABS
(1 MIN)
(5) BACKWARD ROLLS
(3X)
SWING DRILLS
(1 MIN)
T
TUMBLING
(9) HANDSTAND
PUSH-UPS (3X)
(15) PUSHUPS
(3X)
(8) LAYOUT POSITION HOLDS
(LAYING ON BACK 10 SECS EACH)
(6) HOLLOW BODY ROCKS
(15) LAYOUT POSITION ABS
(2X)
RIGHT & LEFT LEG SPLIT
( HOLD FOR 1 MIN 15 SECS EACH LEG)
ABS
(1 MIN 15 SEC)
W
TUMBLING
REST DAY
RIGHT & LEFT LEG SPLIT
(HOLD FOR 1 MIN 30 SECS EACH LEG)
(15) REBOUNDS
(3X)
ARM SWINGS
(45 SECS)
TH
TUMBLING
(10) LEMON SQUEEZES
(3X)
(8) HOLLOW HOLDS
(10 SECS EACH)
(9) LAYOUT POSITION HOLDS (LAYING ON BACK 10 SECS EACH)
SWING DRILLS
(1 MINS 45 SECS)
ABS
(1 MIN 45 SECS)
RIGHT & LEFT LEG SPLIT
( HOLD FOR 1 MIN 45 SECS EACH LEG)
(11) HANDSTAND PUSH UPS
(3X)
F
TUMBLING
(17) LAYOUT POSITION ABS
(2X)
LUNGE PRESS (30X)
(9) TUCK POSITION HOLD
(LAYING ON BACK 10 SECS EACH)
(8) HOLLOW BODY ROCKS
RIGHT & LEFT LEG SPLIT
(HOLD FOR 2 MINS EACH LEG)
ABS
(2 MINS)
HANDSTAND SHRUGS
(12X)
(16) PUSHUPS
(3X)
SA
REST DAY
(9) HOLLOW HOLDS
(10 SECS EACH)
ABS
(2 MINS 30 SECS)
(10) LAYOUT POSITION HOLDS
(LAYING ON BACK 10 SECS EACH)
SU
TUMBLING
(9) HOLLOW HOLDS
(10 SECS EACH)
HANDSTAND SHRUGS
(15X)
(12) HANDSTAND PUSH UPS
(3X)
ABS
(3 MINS)
(18) LAYOUT POSITION ABS
(2X)
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 lunge.
“The body achieves what the mind believes.”