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.
-----------------------------------------------
The 1st element will be pike folds with feet lifted.
S2.1.1. Sitting knees tucked, arms in T.
Toes lightly touching floor.
Keep arms straight.
S2.1.2. Tuck sit, arms in T.
Straighten legs out, then back to tuck.
Keep arms straight, legs stretch out to straight.
Repeat 5 - 10 times.
S2.1.3. Tuck sit, arms in T.
Straighten legs out, hold, then back to tuck.
Keep arms straight, legs stretch out to straight.
Repeat 5 - 10 times.
S2.1.4. Tuck sit, arms tucked in.
Straighten legs out sharply, arms out to T, then back to tuck.
Keep arms straight, legs stretch out quickly to straight.
Repeat 5 - 10 times.
S2.1.5. Tuck sit, arms tucked in.
Straighten legs out sharply, arms out to T, hold, then back to tuck.
Keep arms straight, legs stretch out quickly to straight.
Repeat 5 - 10 times.
The 2nd element is learning crouch to pike shape.
S2.2.1. Crouch down with hands flat
straighten legs out to pike
Nose to knees, make sure legs are straight.
S2.2.2. Crouch down with hands behind heels
straighten legs out to pike.
Open to Legs tight, hands flat, nose on knees.
S2.2.3. From pressup walk hands in to pike position.
Don't allow legs to bend and legs can only be slightly apart.
S2.2.4. From pressup walk hands in to pike position,
then walk hands back out to pressup.
Don't allow legs to bend and legs can only be slightly apart.
S2.2.5. From pressup walk hands in to a closed pike position,br>and hold it
Keep body tension then hold a tight pike position.
The 3rd element is armswing with jumps.
S2.3.1. Bend knees, slow armswing then jump.
Feet together, arms tight by ears, good strong jump .
S2.3.2. Faster bend knees, armswing then jump.
Feet together up on toes, arms tight by ears, good strong jump.
S2.3.3. Slow armswing to jump and tuck in.
Keep armswing precise and shoulders up in tuck.
S2.3.4. Fast armswing to tuck jump.
Keep armswing precise and shoulders up in tuck.
S2.3.5. Fast armswing to straight jump back off line.
Keep armswing precise and arms end up tight by ears.
The 4th element is pike stretching.
S2.4.1. Pike sit in T to grab top - 5 - 10 times.
Keep arms tightly in position, head up, back straight and just lift arms straight up and grab.
S2.4.2. Pike sit in grab, shoulder shrugs top - 5 - 10 times.
Keep arms tightly in position, head up, back straight and just lift shoulders up and down.
S2.4.3. Pike sit - stretch flat hands to touch pointed toes 5 - 10 times.
Keep body in strong position, straight arms and legs.
S2.4.4. Pike sit - stretch flat hands to touch turned up toes 5 - 10 times.
Keep body in strong position, straight arms and legs.
S2.4.5. Pike sit - grab hands to reach over pointed toes 5 - 10 times.
The 5th element is pressup conditioning.
S2.5.1. Place feet high on wall
and hold in pressup position.
S2.5.2. Walk up wall to high hold position
then come down.
S2.5.3. Walk up wall to high hold position
then walk down.
S2.5.4. Get up to handstand, hold then come down.
BUT...
S2.5.5. Walk up to handstand, hold then come down.
but do contact support@fitrkids.co.uk if you have any problems.
KEEP IT FIT!