Dryland and Warm-up.xlsx

	A	B	C	D	E	F	G	H
1	Dryland: Check them off as you do them
2
3	Dryboard		Trampoline		Mats		Ground
4	10 bounce catch the board	3	100 ABC W/ and W/o AC	5	100 ABC	2	Marching handstands	20
5	ankle bounces each way	15	101BC	3	102BC	4	handstand shoulder shrugs	20
6	hurdle swings on each leg	15	102BC	4	Hurdle 102BC	4	press handstand, ground, partner or wall	10
7	off the board on each leg	3	104BC	5	forward roll 102BC	0	headstands tuck, tuckpike, pike	10
8	one step hurdle	2	201BC	3	knees, feet, feet 102c	0	handstands against the wall 30 seconds each	2
9	100 ABCR	2	202ABC	4	200ABC	2	handstand push ups	20
10	102BC	3	203ABC	5	201BC	0	on butt straddle leg lifts hands in middle	20
11	104BC to seat	4	204c	5	202BC	5	partner med ball throws front and back	15
12	104c to feet	4	301BC	2	100R	5	front snaps	20
13	104b to feet	4	302ABC	5	301BC	0	back snaps tuck and pike	20
14	Reverse pop offs	8	303ABC	5	302C	5	partner plank	20
15	Knee Draws	10	304BC	5	200I	5	partner supine	20
16	301CB	0	401BC	3	402C	5	partner candle stick	20
17	302ABC	5	402BC	5	Cheese mat snaps	0	partner pike press	20
18	303c	3	404BC	5	611	5	partner push to C	10
19	slow back take offs	10	Swivel Seats	0	621	5	partner come outs	5
20	200ABCI	2	ball out	2			come outs on the ground tuck, pike, pike lateral	2
21	201BC	0	ball out full twist	4	Blue Mat 102c SETS OF 5 FAST	0	hanging hurdles	20
22	202ABC	5	5122 to feet, 5122 to seat	4	Blue Mat 102b SETS OF 5 FAST	0	arm circle jump hanging leg lift	10
23	203BC	8	5221 to feet, 5221 to seat	4	Blue Mat 202c SETS OF 5 FAST	0	forwrard roll press handstand tuck	10
24	204C	4	5223 to feet, 5223 to seat	4	Blue Mat 202b SETS OF 5 FAST	0	forward roll press handstand pike	10
25	Inward jumps back onto board	8	brani	4			forward roll press handstand straddle	10
26	402CB w/ and w/o AC	5	back to back twisting	3			hollow hold hands hands up back flat 30 seconds	3
27	5221 to feet, 5221 to seat	4	back to back flipping BC	3			physio ball pike holds with flat back 30 seconds	3
28	5223 to feet, 5223 to seat	0	cody	10			physio ball press handstand from ball or with ball	5
29	5122 to feet, 5122 to seat	4					partner come outs laying down each way	10
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32			STAY TIGHT ON EVERYTHING
33			DO EVERYTHING WITH INTENTION
34			WHEN YOU SKIP THINGS OR DON’T DO THINGS CORRECTLY YOU ARE ONLY
35			HURTING YOURSELF AND TEACHING BAD HABITS
36			DETAILS MAKE CHAMPIONS
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