Name: Playbook - Danielle Gray - Cartwheels
Uploaded: 2023-08-23T00:22:40.879Z
Duration: 30 min
Description: Cartwheels

Karli

Jackie

If you are working toward a cartwheel on floor or beam, here are the drills that will complement your training and help you get stronger and feel more confident to hit consistently. 

Recommended to do these drills 3-5x/wk.

VERY important drill! Please watch and read instructions. Start in a standing lunge. Arms straight, hiding your ears, shoulders shrugged up to your ears, core tight, back leg straight. Start to lift your back leg off the ground as you maintain a straight line from toes to fingertips. Keep lifting your back leg by squeezing your glute until your hands eventually tough the wall.

Reps are per side

Lever to Wall

Start standing on one leg with the floating leg straight and flexed. 
Arms straight, shoulders retracted with an open chest, core tight. Start to lift your back leg off the ground as you maintain a straight line from heel to shoulders. Keep lifting your back leg by squeezing your glute until you feel your hamstring stretch. Squeeze your standing leg Glute to push your hips flat and stand up.

Reps are per side

SL DB Deadlifts

Put something in front of you as a target to reach for as you lift your back leg into a SL deadlift. When you squeeze your glutes to come back up, drive that back leg up into your chest and skip as high as you can. This will challenge your power and your balance at the same time! 

Modifications: 
- SL DL only 
- Bilateral Deadlift 

Progressions: 
- SL DL to Power Skip to SL Tuck Jump

Reps are per side

SL Deadlift to Power Skip

Find a flat elevated surface you can grab onto with your legs hanging off the end. Keep your heels together and legs straight as you swing your legs up as hard as you can. 

Modifications: 
- Knees Bent (Demonstrated)
- Arch Ups
- Superman Lifts

Heel Drives

Start in quadruped with one leg straight behind you. Lean back and push off of the bent front leg and kick your back leg as high as you can. In the air you want both legs in a straight leg split. Come back down in a controlled manner. 

Modifications: 
- Levers to Wall
- Kneeling Leg Kicks

Progressions:
- Standing Dinosaur Kicks
- Lever to Handstand

Reps are per side

Kneeling Dinosaur Kicks

If you are a righty, the wall will be to your left. If you are a lefty, the wall will be to your right. Lever in, squeeze in a number one body handstand, shrug your shoulders up. When ready to come down, find your straddle handstand, look under the armpit towards the direction you came from, watch your foot land and lever out. Finish with arms up. 

Modifications: 
- Handstand Walk Up 
- Side Cartwheel Down 
- Levers to Wall 

Progressions: 
- Cartwheel against wall 
- Cartwheel away from wall

Hold side handstand for at least 3 seconds

Cartwheel to Side Handstand

Start in a standing lunge, shrug your shoulders up to your ears, lever into your cartwheel with control. Once your first leg touches the ground on the other side, lever out to a T and keep a straight line from toe to fingers. Make sure you hold for 3 to ensure you have control. Only count the ones you control. Don't count reps with falls.

Modification:
- Cartwheel to Side Handstand
- Cartwheel

Progression:
- Cartwheel from Kneel

Cartwheels

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