Warm Up -
Remember, before we do any exercise we must begin with a warm up.
So, check out our warm up :-
And Now -
We can get on with our workout today:-
T3. Drills
These 4 Drill exercises should be practiced every time every week.
T3.a --- Tuck hold out in pike position.
T3.b --- Tuck kick out fast.
T3.c --- Touch toes press out to dish.
T3.d --- Roll back and stand to fold position.
Practice each element 3 times carefully and slowly and do check out positions in a mirror.
T3.1. Dish rocks
T3.1.1. Dish rocks
Very tight body, hands on thighs, looking down at toes.
T3.1.2. Front rocks
Tight body, legs together, arms tight by sides, head in line.
T3.1.3. Dish roll to front
Tight body, lift arms from sides to ears, legs tight together.
T3.1.4. Arms by ears 3 x back lifts.
Arms tight by ears, bottom tight, legs tight & together, do slowly at first to keep form.
T3.1.5. Roll from back to front then 3 x back lifts (arms by ears).
Tight body, lift arms from sides to ears, keeping them off the floor, legs tight together.
T3.2. Headstands
T3.2.1. Tuck up against wall.
Place top of head on floor a few inches away from wall, in a triangle with hands.
Keep feet & knees together .
T3.2.2. straddle up against wall 1/2 way.
Keep legs tight - make sure head and hands in triangle shape.
T3.2.3. Pike up against wall 1/2 way.
Push slightly off feet until legs straight, then lift them up to pike.
T3.2.4. Tuck all the way up then straighten legs
Keep legs together and a strong triangle with head and hands.
T3.2.5. Straddle all the way to headstand.
Body tight, legs straight, strong triangle.
T3.3. Co-ordination
T3.3.1. Running sideways on all 4's.
Moving sideways making sure weight is on hands equally, ensure correct hand foot placement.
T3.3.2. Running sideways on all 4's moving same hand and foot.
Begin slowly making sure weight moves evenly, ensure correct hand foot placement.
T3.3.3. On all 4's moving R arm & L leg to the R, then other arm and leg.
Begin moving slowly ensuring correct limb moves!.
T3.3.4. On all 4's moving R arm & L leg to the L, then other arm and leg.
Make sure going the opposite way to last week!.
T3.3.5. On all 4's move both feet then both arms.
Begin slowly - this is a sideways move. KEEP arms more or less straight.
T3.4. Handstands
T3.4.1. Against wall - Tilt up to tuck
Keeping arms straight, fingers 4/5 inches away from wall, use wall for balance.
T3.4.2. Against wall - Tilt up in pike.
Keeping arms and knees straight, fingers 4/5 inches away from wall, use wall for balance.
T3.4.3. Against wall - Tilt tuck up to straight handstand.
Keeping arms straight, fingers 4/5 inches away from wall, use wall for balance
finish in a stretch pushing shoulders out too.
T3.4.4. Against wall - Tilt straddle up to straight handstand.
Keeping arms straight, lift feet off first to get balance then take legs all the way up.
T3.4.5. Against wall - Tilt pike up to straight handstand.
Keeping arms straight, use legs lifting up to stretch out body to nice tight handstand.
T3.5. Splits!
Always make sure you stretch out first as in these 2 videos
Making sure you stretch and do splits on both legs as
well as box/front ways
but NOW WITH A 'BLOCK' UNDER ONE FOOT/HEEL.
Building up from 15 seconds each way to 20 seconds.
For week 6 you should by now be up to 20 seconds each of the 3 way splits, times 2.
Make sure weight is on front heel and back leg turned under.
Make sure hips square and legs straight.
but do contact support@fitrkids.co.uk if you have any problems.
KEEP IT FIT!