Flex-Strength-Skills n Drills

If you want to get the leotard with your gym's name on the front and your name on the back, you have to work hard.


Your coach tells you, "It's your responsibility to do your training at home and bring your skills folder back every Saturday to show it."


If you forget your work chart, you worry your coach will be mad (she wasn't).  Then you don't forget it the next week...because it's your responsibility.  


Flexibility:
right split x 1 minute
left split x 1 minute
middle split x 1 minute
rainbow bridge x 1 minute
pike stretch for 30 sec x 2
shoulder stretch x 1 minute
pancake x 1 minute 
backbend down & up x 1 minute
forward lift kicks x 10
side lift kicks x 10
back arabesque kicks x 10


Strength:
handstand hold at the wall x 1 minute
handstand pushups
pike hold on floor 
straddle hold on floor 
tuck hold on floor 
triangle pushups 
triceps dip 
2 footed squats 
right leg squats
left leg squats 
V-ups 
crunches 
scissors in hollow hold 
superman holds 
lock holds on toe 
press handstands


Skills/Drills
handstands with flat backs
practice scales with chest up
practice running on toes
practice splint jumps


Then you learn how to do harder and trickier stuff.  But, you don't try it at home until your coach says you can do the harder, trickier stuff outside of the gym.  You listen to your coach cause she wants you to be safe and you respect her...ALOT.


You do all this stuff because you want the leo with your name on the back.


When you get that leo, you will have earned it!