Stretches & Mobility
- Ankles: https://www.healthline.com/health/fitness-exercise/ankle-stretches#cross-leg-ankle-stretch
- Ankle Circles
- Achilles Stretch
- Standing Calf Stretch
- Standing Soleus Stretch
- Cross Leg Ankle Stretch
- Wrists: https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=zm2666
- Prayer Stretch
- Wrist Flexor Stretch
- Wrist Extender Stretch
Break Specific Conditioning
- Slide six step to side push ups each side (alternate) 3 sets of 30 seconds
- Step outs to 12 step (alternate) 3 sets of 30 seconds
Cypher Break
- Concept: Back rocks
- Concept: Threads (All types)
Breaking Content:
- Drops
- Back leg thread
- Stab Back Cartwheel
- Freeze Transitions
- Hand glide to hand stand
- Harder iteration: Airchair to other side – side hollow
- Hand glide to air baby
- Harder iteration: One handed
- Hand glide to hand stand
Power:
- Windmills\Barrels
- Nutcrackers: Bounce based mills that require shoulder undercutting and wide spread legs.
- Handcuffs: Head and shoulder based mills that require the same principles as nut crackers, but a fuller rotation.
- Flare training
Concept Play:
- Transitions in and out of your resets
- Transitions in and out of your favorite execution
Cypher:
- Concept: Buffer
- Concept: Sweeps