Squads

WAG Conditioning

WINTER SHEET

Handstand stomach against wall – static hold 1min
Straddle lever to handstand against wall – 5 (no jumping, lift)
Horizontal leg raised hold – raise above horizontal back to horizontal – 10 each leg repeat. (Holding onto a chair)
Squat jumps 15
Leg dips – 10 each leg at ballet bar
Straddle lever – 3x 5 sec’s (straight knees, toes pointed)
Sit in pike sit – point toes heels lifting of floor knees against floor – can only be accomplished if you tighten you thigh muscles x 10
Elastics – Open angle from tops of thighs 3 X 5 (do not let back arch and make sure angle is fully open)
V-sits 10 X 3
Dish hold 15 sec X 2
Lying on stomach in arch kick legs (swimming action) for 30 sec’s (do not bend legs)
Straddle lever to handstand x 3

Flexibility

Conditioning

Handstand stomach against wall – static hold 3 MIN
Handstand on floor 30 sec
Straddle lever to handstand against wall – 10 (no jumping, lift) x3
Horizontal leg raised hold – raise above horizontal back to horizontal – 10 each leg repeat. X3
Squat jumps from lower position from heels through the toes – 5 rest 5 rest 5
Leg dips – 10 each leg x3
Straddle lever – 3x 10 sec’s (straight knees, toes pointed)
Sit in pike sit – point toes heels lifting of floor knees against floor – can only be accomplished if you tighten you thigh muscles x 10
Elastics – Open angle from tops of thighs 3 X 8 (do not let back arch and make sure angle is fully open)
V-sits 12 X 3
Dish hold 20 sec X 2
Lying on stomach in arch kick legs (swimming action) for 40 sec’s (do not bend legs)
Straddle lever to handstand x 5

WAG Conditioning