Team 2023 winter-spring homework
2 rounds
With yoga ball:
1. Push ups (10-30)
2. Wheelbarrows (10)
3. Piked handstand push-ups (10-20)
4. Pike up handstands (10)
5. Front support extensions (10)
6. Dips (10-30)
7. Wall squats (20-30)
8. Hollow hold (30-60 sec)
9. Lay out hold (20-60 sec)
10. Super hold (20-60 sec)
11. Plank hold (20-60 sec)
12. Handstand hold (60 sec)
13. L hold (20-60 sec)
Push ups (50 - 100)
Weight overhead bunny hops (100 or more)
Press Handstand or headstand (10 or more)
1 minute hollow hold, 30 second supergirl, 30 sec. superman
30 second back bend
Rope Pull ups (3 sets of 10)
Weight press (3 sets of 10)
V-ups (20) tuck crunches (20) and twisting crunches (20)
handstand hold 1 minute
inch worm and eagle stretch (2 sets 20 seconds)
stick stretch (pass through) (5 forward, 5 reverse)
Handstand push ups or pike handstand push ups (3 sets of 10)
Power jumps or jumps with light weight (3 sets 10)
L hold and straddle L hold (30 seconds each)
wheel barrows (on a yoga ball, with sliders or socks) (3 sets of 5)
splits (right, left, and middle) (2 sets 30 seconds)
Chin swings (3 sets of 10)
Dips (3 sets of 10)
Leg raisers (3 sets of 3)
Leg kicks (3 sets 5 kicks + hold — right and left — front, back, and side)
Pike, stalder and stradle stretch (2 sets 30 seconds each)
Gym U homework 1 spring 21
Pike pass through 10 times
Stalder stretch 30 seconds
straddle pancake 30 seconds
Right Left and middle split 2 sets 30 seconds each
inchworm, eagle, and bridge 30 seconds each
L hold 5 sets 5 seconds or longer
Seated straddle lift 5 sets 5 seconds or longer
hollow hold 5 sets 10 seconds or longer
arch hold 5 sets 10 seconds or longer
handstand 2 sets 1 minute or longer each
20 seconds each: front, back, and side scale
20 seconds passe’ relive’ hands in crown
Recommended 2 - 3 days / week in addition to regular practice
2 - 3 sets of 10 pull ups, 10 handstand push ups, 10 scoop ups
2 - 3 sets of 20 push ups, 20 v-ups, 20 squat jumps
2 - 3 sets of 10 arch ups, 10 jumping press handstand, 10 lunge jumps, and 10 overhead lifts