LEVEL- 4 WK 4
M
(13) HANDSTANDS
(15 SECS EACH)
HANDSTAND SHRUGS
(15X)
LUNGE PRESS
(32X)
(9) ROUND OFFS
(REBOUND)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)
(9) CARTWHEELS
(REBOUND)
(9) FORWARD ROLLS
(3X)
ABS
(3 MINS)
(9) BACKWARD ROLLS
(3X)
SWING DRILLS
(2 MINS)
T
TUMBLING
(12) HANDSTAND
PUSH-UPS (3X)
(18) PUSHUPS
(3X)
(11) LAYOUT POSITION HOLDS
(LAYING ON BACK 10 SECS EACH)
(10) HOLLOW BODY ROCKS
(20) LAYOUT POSITION ABS
(2X)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)
ABS
(3 MINS)
W
TUMBLING
REST DAY
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)
(18) REBOUNDS
(3X)
ARM SWINGS
(1 MIN 30 SECS)
TH
TUMBLING
(14) LEMON SQUEEZES
(3X)
(13) HOLLOW HOLDS
(10 SECS EACH)
(13) LAYOUT POSITION HOLDS
(LAYING ON BACK 10 SECS EACH)
SWING DRILLS
(2 MINS 30 SECS)
ABS
(3 MINS)
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)
(15) HANDSTAND PUSH UPS
(3X)
F
TUMBLING
(21) LAYOUT POSITION ABS
(2X)
LUNGE PRESS (45X)
(15) LAYOUT POSITION HOLD
(LAYING ON BACK 10 SECS EACH)
(12) HOLLOW BODY ROCKS
RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)
ABS
(3 MINS)
HANDSTAND SHRUGS
(20X)
(19) PUSHUPS
(3X)
SA
REST DAY
(15) HOLLOW HOLDS
(10 SECS EACH)
ABS
(3 MINS)
(16) LAYOUT POSITION HOLDS
(LAYING ON BACK 10 SECS EACH)
(10) ROUND OFFS
(REBOUND)
LUNGE PRESS (38X
(10) FORWARD ROLLS
(3X)
(10) BACKWARD ROLLS
(3X)
SU
TUMBLING
(16) HOLLOW HOLDS
(10 SECS EACH)
HANDSTAND SHRUGS
(20X)
(17) HANDSTAND PUSH UPS
(3X)
ABS
(3 MINS)
(22) 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.”