Warm-Up Sequence

Flexibility Training/Warm-Up:

·      Stand tall- “be in your body”

·      2^nd, plié and contract R/L 4EC

·      Arms diagonal pulses 1EC

·      Reach tall

·      Pike Stand hold

o   Lift toes 10x

o   Lift heels 10x

·      Roll up vertebra by vertebra and then back down 4x

·      3 tuck bounces -> pike stand, hands behind

·      3 tuck bounces -> jump to straddle stand

o   Lift toes 10x

o   Lift heels 10x, stand straddle

·      R/L Side contractions (4x)

·      Cross, cross kick 4X

·      Arm circles 10x each:

o   R FWD      

o   L FWD

o   R BWD

o   L BWD

o   Crosses

o   Windmills

o   Arm throws

·      Press down, hold 10 sec

·      Straddle sit

o   Pointed

§  R Lats

§  R flat back

§  L Lats

§  L flat back

§  Middle

o   Flexed

§  R Lats

§  R flat back

§  L Lats

§  L flat back

§  Middle

§   

·      Presentation R, L, up, up and around (repeat R and L) (4x)

·      Pike

o   Point, flex, point, flex, waddles, point, flex (roll thru feet)

o   Side contact 4 EC

o   Point stretch

o   Flex, elbows on the floor

o   R ankle roll

o   Priformis stretch R

o   L ankle roll

o   Priformis stretch L

·      Reverse Shoulder stretch

·      Legs and hips

o   Up, down, up and around 5x each leg

o   Kick, back, kick, and ring (hit) 5x each leg

·      Candlestick, roll to middle splits, hold, slide thru

·      Wrists

o   Forward

o   Back

o   Side to side (in/out)

o   Roller costars each way

·      Bridges

o   Feet together hold

o   Right leg

o   Left leg

o   Rocks

o   Jump and should open

o   Diamond bridge

o   “rock and roll” after each

·      Cat stretch

·      Arms under, palms up, lean

·      Seal

·      Downward dog

o   Heels press down

o   Tread through feet

o   10 toe overs

·      Tall on knees

o   Neck rolls

o   Arms cover ears, press hips forward and back bends to ground 10x

·      Right leg lunge

o   Hip flexor pulses

o   Straight leg, nose to knee (point flex, point flex)

o   Runners pull back

o   Splits and hold

§  Flexed feet/pointed

§  Lay on leg

§  Arch back

§  Squeeze/relax PNF quad

§  Legs “try to stand” PNF

§  5 rings

§  Side to push up

·      “Level 3” kneel to corner to switch legs and find center

·      Repeat Left leg

·      “Level 3” kneel to corner and stand to finish

Press Handstand Workout

Press Handstand Workout 1 

(Up sets and numbers as necessary- this is a beginner workout) 

5x10 Seated straddle Right leg lifts (hands flat in center, by knees)

5x10 Seated straddle Left leg lifts (hands flat in center, by knees)

5x10 Seated straddle Both leg lifts (hands flat in center, by knees)

*Note: Back should remain upright and flat, knees should remain locked and toes pointed. Quality is key. These exercises can be done with ankle weights if athletes are developed and strong enough. 

5x5 Seated pike Right leg lifts (hands by calfs)

5x5 Seated pike Left leg lifts (hands by calfs)

5x5 Seated pike Both leg lifts (hands by calfs) 

5x5 Seated straddle Right leg BACKWARD circles (hands flat in center, by knees)

5x5 Seated straddle Left leg BACKWARD circles (hands flat in center, by knees)

5x5 Seated straddle Both legs BACKWARD circles (hands flat in center, by knees) 

5x5 second straddle hold (hands flat)

5x5 seconds pike hold (hands flat)

3x10 Standing pike, straddle downs to feet up (or hold)

3x10 Candlestick, press to straddle stand (Hands close to feet, booty in air)

3x5 Handstand press down to straddle stand, press to straddle hold 

3x5 Handstand press down to straddle hold 

3x5 Seated straddle press to stand, press to handstand

3x5 Standing straddle, press to handstand 

5 Press handstands: Have the gymnast put the pieces of the press together. For example, if gymnast cannot press up, have them press from seat to straddle stand, then to handstand hold, and complete a full press down.