LEVEL- 3 WK 3

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M

(11) HANDSTANDS
(15 SECS EACH)

HANDSTAND SHRUGS
(13X)

LUNGE PRESS
(30X)

(7) ROUND OFFS
(REBOUND)

RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)

(7) CARTWHEELS
(REBOUND)

(8) FORWARD ROLLS
(3X)

ABS
(3 MINS)

(8) BACKWARD ROLLS
(3X)

SWING DRILLS
(2 MINS)

T

TUMBLING

(11) HANDSTAND
PUSH-UPS
(3X)

(17) PUSHUPS
(3X)

(10) TUCK POSITION HOLDS
(LAYING ON BACK 10 SECS EACH)

(9) HOLLOW BODY ROCKS

(18) TUCK 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)

(17) REBOUNDS
(3X)

ARM SWINGS
(1 MIN)

TH

TUMBLING

(12) LEMON SQUEEZES
(3X)

(11) HOLLOW HOLDS
(10 SECS EACH)

(11) TUCK 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)

(14) HANDSTAND PUSH UPS
(3X)

F

TUMBLING

(20) TUCK POSITION ABS
(2X)

LUNGE PRESS (40X)

(11) TUCK POSITION HOLD (LAYING ON BACK 10 SECS EACH)

(9) HOLLOW BODY ROCKS

RIGHT & LEFT LEG SPLIT
(HOLD FOR 3 MINS EACH LEG)

ABS
(3 MINS)

HANDSTAND SHRUGS
(15X)

(18) PUSHUPS
(3X)

SA

REST DAY

(13) HOLLOW HOLDS
(10 SECS EACH)

ABS
(3 MINS)

(12) TUCK POSITION HOLDS (LAYING ON BACK 10 SECS EACH)

(8) ROUND OFFS
(REBOUND)

LUNGE PRESS
(35X)

(9) FORWARD ROLLS
(3X)

(9) BACKWARD ROLLS (3X)


SU

TUMBLING

(15) HOLLOW HOLDS
(10 SECS EACH)

HANDSTAND SHRUGS
(18X)

(16) HANDSTAND PUSH UPS
(3X)

ABS
(3 MINS)

(20) TUCK 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.