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1. One thing I did well at the meet:

2. One thing I learned:

3. One thing I’m proud of (not score-related):

4. One thing I’m excited to improve next:

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Challenge yourself to do this one with perfect form! Quality is more important than speed.

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Challenge yourself to do this one with perfect form! Quality is more important than speed.

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Create your own mini set up with pillows, cushions, or firm objects from around the house!

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Practice this two times over

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Woden Valley Gymnastics Club Outreach Channel

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Make sure you have room (don't knock over any lamps in the house following along!!)

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Conditioning warm up to Dirty Diana by Michael Jackson

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Have fun following along with the thriller stretching warmup!

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"Thriller" by Michael Jackson - stretch warm up

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5min UPPER BODY WORKOUT FOR GYMNASTS (intense) | Gain Arm and Back Strength Fast | PolinaTumbles

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All Xcel

10 V to /\ 10 II calf rises

10 pivot turns with each leg in front (hold 3 seconds after each one

10 knee lunge to high kick in place on each leg

10 turn preps

Silver + only

3 full 1/8 turns

3 full 1/4 turns

5 1/2 turns

5 full turns

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If your blocks are not at home use a pillow

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If your blocks are not at home use a pillow

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Try to hold each position for 30+ seconds and each split for 1 to 2 minutes

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I hope you are feeling the burn in your calves by now! If not, repeat the video until you do before moving on to your beam routine :)

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How to Improve Your Relevé | Rhythmic Gymnastics

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You do not need a fancy mat, just something slightly elevated :) and unless you do have a mat at home, replace the handstand blocks with pushup pops in place and pushup shoulder shrugs

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Building Strength for Vault with the Rebound Mat! (Homenastics with Coach Tony!)

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Bronze Edits: Instead of a 1/2 turn you will do a pivot turn and instead of a leap you do 3 big steps on releve

Silver Edits: Remember the dance changes worked on with Peyton on Friday

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If you have ankle weights at home and want a challenge feel free to add them 

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Sitting in a pike:

10 heel lifts

10 body lifts (hips and heels should be off the floor)

melt forward to a hanstring stretch holding heels

Sitting in a straddle:

30 R leg lifts

30 L leg lifts

30 both leg lifts (remind yourself to NOT lean backwards and push your shoulders forward... the father forward the harder/better it is)

10 straddle lifts(hips and heels lifting off floor)

15 second hold (challenge yourself to hold longer if you can)

In a pushup:

20 pushup position planches(shoulder rocks keeping shoulders on top of or in front of hands)

20 second seal stretch

20 pushup position planches

20 second standing pike stretch

20 pike planches

20 second standing pike stretch

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Facetime with your teammates if you want to practice being in sync!