Level 4’s – 11/9/2016

Warm-up

Cardio: 1 minute each with panel mat

- Mountain climbers

- Step ups

- Left leg

- Right leg

- Fwd jump ups

- Bwd jump ups

- Side to side

Stretching:

- Twisting kicks – 4 R, 4L

- Wide split shoulder swings – 8

- Alternating shoulder twists – 8

- Pike stretch – 8

- Ankle pops – 8

- Ankle stretch (seated) – 4

- Pike stretch – 8

- Wrist stretch (fingers out) – 8

- Wrist stretch (fingers in) – 8

- Wrist stretch (fingers fwd) – 8

- Wrist stretch (fingers bwd) – 8

- Cat stretch

- Alternating achilles stretch and hold – 8

- Donkey kicks – 8

- Needle kicks – 8

- Alternating leg kick/leg around – 4 R, 4 L

- Left Leg – 8 each

o Quad stretch

o Hamstring

o Hip flexor

o Quad hip combo

- Right Leg – 8 each

o Quad stretch

o Hamstring

o Hip flexor

o Quad hip combo

- Splits – 30 seconds each

o Hands fwd

o Hands behind hips

o Arms up

- Side lung groin stretch – 4R, 4L

- Middle split on belly – 1 min

- Wide legged chest roll and bridge – 4 each side

- Pike stretch pointed – 8

 - Pike stretch flexed – 8

- Bridge – 8 rocks

- Roll to candle – 4

- Bridge kicks & kick over – 4, 4

Other:

- 25 ankle raisers 3 ways

- 2 x 30 second releve lock hold (both ways)

- 5 x 3 bhs in a row

- 15 back extension rolls with panel

- 15 back extension rolls on floor

EVENTS

Beam

 5 stuck routines

 5 BWO every beam

 5 connected BWO BWO on two beams

 Roundoff Stairs of Success

 BHS stairs of success

Beam for John Doe

 5 stuck routines

 5 cartwheels on every beam

 7 cartwheel step in backtucks

 BWO stairs of success

Vault

 Yurchenkos with table trainer or tsuks

 Handsprings on regular vault with t trainer

 BHS up panel

 BHS up wedge

 Whale tails

Bars

 5 connected high bar routines

 7 connected full routines

 5 long hang pull overs

 5 level 5 routines

 5 flyaway drills with wedge

 5 flyaways on low bar

 5 flyaways on high bar

Floor

 Lines to warm up

 Front tuck drill – jump on sweet spot and land on sting mat

 Back extension rolls from panel

 Leap drill with panel mat

 4 back passes – if tight rebound, try back tucks

 4 front passes – if no saggy butts, 2 front handsprings, or front tucks

Conditioning list from book