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Published May 8, 2020

Welcome back to our third video! Today we are going to focus on core, shoulder and leg strength. We will work on progressive handstand drills and rolls as well as shaping of candle stick.

Make sure you watch our previous videos as well to make sure you are in the best shape possible for returning to the gym

Video 1 https://youtu.be/Fbf9eZ6MQFo
Video 2 https://youtu.be/4_xUWdHDBAk

Please read the safety slide BEFORE attempting any of the exercise in this video.
Equipment needed:
• Tight apparel
• Hair tied bac
• Large, clear space
• Wear socks
• 4 markers (toilet paper, soft toy etc)

Warm up:
Squat jumps, frog hopping, bear walks etc - 4 objects that are small and soft (set up in a square with enough room to jump to each from the centre)
On the instructors command the participant has to jump either LEFT, RIGHT, FORWARD, BACKWARDS to the object then jumping to back to the centre. Repeat for 1 minute.

Stretching:
- Neck stretches- look to the left and right, look up and down x 5 sec each
- Arm circles each direction x 10
- Tricep stretch each arm x 5 sec
- Elbows up, turn the body from side to side x 10
- Side stretches x 5 sec each side
- Squat down, hands on the floor in front of you, bottom up x 5 sec
- Butterly then nose to the toes
- Straddle, arms up and then stretch to each side and then forward x 5 sec
- L- seat x 5 sec
- Angry cat and happy cat
- Lazy cat
- Seal
- Splits preparation
- Leg lifts from straddle each side then both legs x 5

Drills:

Candle stick to straddle hold x 5
- Hold candle stick with legs together toes pointing to the ceiling
- Arm glued to ears
- Come down fast finishing in straddle with bottom off the floor
- Repeat however many times until you are able to hold your bottom off the floor

Straddle roll lifting feet up
- Hold candle stick with legs together toes pointing to the ceiling
- Arm glued to ears
- Come down fast finishing in straddle with bottom on the floor and your toes pointing to the ceiling

Straddle roll, starting with legs apart
- Start in star, legs apart, forward roll and finish lifting bottom off the floor in straddle x 3 sec

½ handstand leg lifts against wall
- Kick up to ½ handstand, hold for 5 seconds
- Lift up bottom leg to full handstand
- Continue to lower bottom leg to ½ handstand, back to full handstand
- Repeat 5 times alternating legs, holding for 3 seconds

Challenge:
- Cartwheels between the line (between two bath towels or blankets etc

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www.sydneyhillsgymnastics.com.au

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