Layout Transition

Modified National Team Warmup

• All running exercises (arm circles, high knees, etc)
• 8 dynamic exercises

Stretch 10 min

• Lunge
• Straight leg lunge
• Split
• Pike stretch
• Seal
• Cat
• Achilles
• Wrists & Ankles
• Bridge 10s
• Bridge kickover
• Bridge kick both legs to handstand finish in pushup

Quick tumbling warmup. Each exercise across floor:

• Forward roll, tuck up to handstand
• Forward roll, pike up to handstand
• Lunge, cartwheel finish in lunge
• Lunge, cartwheel step-in. Arms on ears 3 steps back
• Back extension roll to pushup
• Lunge, cartwheel step-in to back extension roll
• Forward roll, tuck up to handstand, 1/2 pirouette, pike down, back extension roll
• Repeat
• Handstand block, forward roll tuck
• 3 straight jumps front tuck connected across floor
• Backward roll back tuck connected across floor

Tumbling circuit warmup (twice around):

• Theraband heel drives (if therabands available). Connect each loop to each ankle. Arms on ears, reach for the ground and extend leg up.
• Step down backwards from blue block, punch rebound back up
• Bounding front tucks
• Standing back tucks, pikes, fulls
• Mini tramp jump layout to rebound roll on 8 inch mat

Tumbling:

• RO down floor
• RO F twice down floor
• RO F W F
• RO W F F W W F
• RO F F W W W
• RO F F W W F F
• RO W F F W F F W
• 2x RO W W W W W W
• 3x RO F back layout W
• RO F back layout W W
• 2x RO F back layout W W F F back pike
• 2x RO F back layout W W F F double back tuck