Twisting Plan
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
- 2x Forward roll, tuck up to handstand, 1/2 pirouette, pike down, back extension roll
- 2x Handstand block, forward roll tuck
- 3 straight jumps front tuck connected across floor
- Backward roll back tuck connected across floor
Tumble Track:
(Bree do 2 of everything)
- 2x RO F 42 (dismount)
- Jumpstart (JS) F F F
- 2x JS F F W rebound & roll
- 3x JS F F 42 rebound & roll
- 4x JS F W 42 rebound & roll
- 4x JS F W 42 W rebound & roll
- 2x PH RO W 42 rebound & roll
- 2x PH RO W 42 W rebound & roll
- 2x PH RO 42 rebound & roll
- 2x PH RO 42 W rebound & roll
- Bree:
- 2x JS W 42 W F 40/
- 2x JS W 42 W F 42 (high dismount)
- 4x JS W 42 W F 800o
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
- Grab 2 8 inch mats at end of rod floor:
- RO W W rebound & roll
- 3x RO W 42 rebound & roll
- 3x RO 42 rebound & roll
- If successful:
- 2x RO W 42 W rebound & roll
- 2x RO 42 W rebound & roll