LEVEL- 5 WK 4

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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)

(10) CANDLE STICK HIP TWIST
(3X)

HIP TWISTS
(1 MIN 30 SECS)

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)

(10) CANDLE STICK HIP TWIST
(3X)

HIP TWISTS
(1 MIN 45 SECS)

F

TUMBLING

(21) LAYOUT POSITION ABS
(2X)

LUNGE PRESS (45X)

(15) LAYOUT POSITION HOLDS
(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) CANDLE STICK HIP TWIST
(3X)

(10) BACKWARD ROLLS (3X)

(10) FORWARD ROLLS
(3X)

LUNGE PRESS (38X)

(10) ROUND OFFS
(REBOUND)


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.