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:-
This is REVIEW week - Go through every element ONCE to be sure you know it and do check out positions in a mirror.
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The 1st element is preparing for a tuck back roll from the board, using a book or something similar 2 - 4cm high, to act like the edge of a board but not too high to be dangerous.
2.1.1. Standing on the back edge of the book;
On toes, heels over the edge - balance on the balls of your feet.
Standing straight, tummy tucked in, bottom tight, head straight, arms tight by sides fingers pointing towards toes, shoulders relaxed & down, heels together, toes apart. Make a triangle with feet. . Yes... ALL in one go!
2.1.2. Standing on the back edge of the book;
On toes, heels over the edge - balance high on the toes of your feet.
Up high on toes. Standing straight, tummy tucked in, bottom tight, head straight, arms tight by sides and keeping heels together.
2.1.3. Standing on the back edge of the book;
On toes, heels over the edge - squat down keeping hands on floor.
Keep head in line with body. Heels together. Tummy pulled in.
2.1.4. Standing on the back edge of the book;
On toes, heels over the edge - squat down lifting high on toes.
Keep head in line with body. Heels together. Tummy pulled in.
2.1.5. Standing on the back edge of the book;
On toes, heels over the edge - squat down grabbing shins.
Hands grabbing shins, 1 hand each leg, elbows in, chin over knee & squeeze.
The 2nd element is preparing for a lineup forwards. Using a book or something similar 2 - 4cm high, to act like the edge of a board but not too high to be dangerous.
2.2.1. On the floor -
Stand straight grab hands.
Keep tight body and a clean tight grab of the hands. Arms straight.
2.2.2. Standing on the front edge of a book;
Toes near to edge - stand straight and grab hands.
Keep head in line with body. Arms tight by ears. Heels together. Tummy pulled in.
2.2.3. On the floor -;
From top grab, lean forward in a pike position.
Keep back straight, arms tight by ears, legs straight, heels together. Tummy pulled in.
See how the bottom is now behind the feet and not in line!
2.2.4. Standing on the front edge of a book;
Toes near to edge - From top grab, lean forward in a pike position.
Keep back straight, arms tight by ears, legs straight, heels together. Tummy pulled in.
2.2.5. On the floor -;
From lean fwd lift to toes.
Slowly lift up on toes keeping legs and body tight.
The 3rd element is preparing for a seat dive from poolside or platform.
Sit on a chair or a stair where feet can comfortably be flat.
2.3.1. Sitting on chair, feet flat on floor;
Arms by ears - grab hands.
Keep tight body and a clean tight grab of the hands. Arms straight. Legs together, feet flat on floor.
2.3.2. Sitting on chair, feet flat on floor;
From hands grabbed above head, slowly lean over.
Keep arms in a tight position by ears and pull in tummy. Knees together.
2.3.3. Sitting on chair, feet flat on floor;
From lean position, slowly fold over until legs straighten from the chair.
Keep arms held tightly by ears and chest close to legs as straightening legs and coming up and out of chair.
2.3.4. Sitting on chair, feet flat on floor;
From fold position, lift high on toes.
Head in and tummy in. Arms tight by ears. Slowly lifting on toes, legs tight and together.
2.3.5. Sitting on chair, feet flat on floor;
Do complete fold, slowly, from top hand grab.
Keep tight shapes, arms by ears, tummy in, head in, legs and heels together.
The 4th element is learning a correct armswing.
2.4.1. On the floor -
Stand straight arms in Y position.
Body tight, legs together. Palms and head face forwards.
2.4.2. Stand straight arms in Y position;
Bend knees, keeping arms in position.
Keep arms tightly in position, head up, back straight and just bend the knees.
2.4.3. From bend position;
swing arms round to top by ears.
Keep body in strong position, bend knees and swing arms round till up tight by the ears.
2.4.4. From bend position with arms up;
Stretch up straight and tight.
Hold arms tightly by ears and straighten legs.
2.4.5. Stand straight arms in Y position;
Do full armswing to stretch.
Do slowly at first to show all the positions, keeping tight.
The 5th element is single bunny hops:
it builds up arms and body strength.
2.5.1. On the floor -
squat down with hands flat.
Do NOT keep back straight - bend over and make sure hands are flat.
2.5.2. From squat position;
straighten out legs but not all the way.
Just straighten out the legs a bit and can allow heels to come off the ground.
2.5.3. From straighter legs squat;
move weight over hands.
Pull in chest and slowly move weight over hands letting heels come off the ground.
2.5.4. With weight over hands;
bend one leg up then hop and swap legs.
Keeping chest in, lift one foot up, then little hop and swap feet so other foot is up.
2.5.5. Do 6 swap legs bunny hops.
Do slowly and tightly to control it.
but do contact support@fitrkids.co.uk if you have any problems.
KEEP IT FIT!