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How Gymnastics Help With Better Sex

Gymnastics is a fun sport, but it teaches tricks that most people will never be able to perform. Here are some tips to help you stay healthy while doing gymnastics, so that your gymnasts don’t fall over on beams, floors, jumps through the air, or swings from bars. 

Be serious about fitness:

Gymnastics requires a lot of strength and it takes time for coaches to develop exercises and conditioning that help their athletes get stronger. Although the road ahead will not be easy, it is a great way to help gymnasts make their dreams come true while participating in gymnastics. Watching them work their magic on the beam, bar or floor makes them look so healthy and confident. 

Benefits for sex

Sex is a sport, but this work also has physiological benefits that can also be transferred to sex, such as increasing libido and increasing muscle stamina. Whether you decide to use free weights to strengthen your upper body or use your own body weight to tighten your thighs, these exercises can be a useful help. Get ready for the action: Since sex is just sport, this workout will certainly delight you, improve your boost and help your partner stay in upright position for longer. This workout improves flexibility and strengthens the muscles needed to master the position, so get ready for action. 

Through blood circulation, muscles, blood vessels and nerves can be kept at the highest level of performance. Strength and flexibility can help you to react more flexibly, more strongly and more readily to your partner’s movements during sex. The concentration on the muscles of the lower body, such as the hips, thighs and buttocks, provides a more pleasant and adventurous sexual experience, giving you and your partners the opportunity to try out advanced sex positions. When browsing hookup apps like Free Sex Club, you’ll find the most popular members are often the most flexible, so gaining flexibility almost surely will get you more hookups.

How to train efficiently

Watching a gymnast perform, it is easy to marvel at how strong and flexible he is, but it is not only top athletes who can benefit from the participation. If you look at them and think, “It takes a lot of disciplined training to achieve that kind of flexibility,” you might wish you were half as flexible as these gymnasts. It is impressive what gymnastics requires, and sometimes you find yourself in their routines to testify. 

Ultimately, you do not have to train like a high-performance athlete to take advantage of this work, but moderate training could also be good for your sex life. If you want to improve your health both physically and mentally, here are some tips on how exercise can improve our sex life. While regular exercise is the best start, there is no evidence that exercise is better than any other for sexual health or performance. 

If a gymnast comes forward and opens up, she should not return to the gym to arrange a meeting with the trainer or gym owner. Many gymnasts are very flexible in body parts, which can cause back and joint pain. This is very much expected in gymnastics, but if the muscles are really tired or the stretch feels like a split of the Achilles tendon, expect these kinds of complaints and do not take them seriously. If handled appropriately, a gymnast should be able to modify his exercise so that injured body parts can rest while working on events that do not strain a particular body part. She should also stay out of the gym as long as possible, even if it’s only for a few hours. 

Final Thoughts

Regular exercise can also promote cardiovascular health, mobility and stamina, which can be beneficial during sex, Spicer says. Those who exercise a ton, whether they are top athletes or not, “may also cause the pelvic floor to become too weak or too narrow, which leads to reduced sensitivity,” adds Dr. Robert Reider, certified pelvic floor specialist.

Those who exercise can help by promoting a healthy lifestyle, which includes a balanced diet and regular exercise. Those who exercise in weight – supporting activities – including gymnastics – can develop strong, healthy bones that are important for developing at a young age. 

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How Long Does It Take To Get a Back Handspring?

Well, that depends… on a number of factors. Here are some of them:

1. What is your current athletic condition?

If you’re in magnificent athletic condition and 14 years old you’ll probably achieve the skill more quickly than your grandmother will.

2. How frequently do you PRACTICE that skill each week?

If you are working to achieve a new skill, but only go into the gym for ONE hour every other week your rate of progress will be slower than if you are in the gym four hours each week.

Remember there are MANY, MANY, MANY exercises that you can work on AT HOME to condition your body for handsprings. For example, there are strength and coordination exercises and core-skills like HANDSTANDS.

3. What is the QUALITY of your instruction?

If you don’t have hands-on access to a great tumbling instructor… your progress is going to be slower than it could be. Being spotted SAFELY is only ONE factor to consider in selecting your instructor.

If your instructor has taught MANY great tumblers in his/her school, you’re probably in good hands. Looking at the quality of the students tumbling in a gym is an excellent way to determine how good the instructor is.

4. How good are your CORE gymnastics skills?

If a student comes to me with TERRIBLY sloppy, weak handstands, I can be SURE that s/he is going to be slow to attain the handspring.

On the other hand, if s/he has magnificent core skills, we should expect VERY rapid success in the handspring. Most of those skills, (like the lunge-step, handstand, gym-stand) can be practiced without a coach or heavy matting.

5. How quickly do you learn from your mistakes?

Some of us are TERRIFIED of making errors, and when we DO make them, we are SO hard on ourselves that it actually SLOWS progress.

We FEEL we have failed and thus lose much of the necessary motivation for success. Learn from the errors you make. Pay attention to the mistakes and learn from them QUICKLY.

6. How aggressive are you when you work out?

I know students who can fill an hour-long workout with 50 minutes of water breaks, goofing, walking, talking, and staring off into space.

That doesn’t leave much time for gymnastic skill progression. Other students will fill that same workout with hundreds of VALUABLE skill, movement and coordinative repetitions.

Who do you think will learn the handspring most rapidly?

7. How well do you EVALUATE your own gymnastic work?

This is perhaps the MOST important factor. Each ATTEMPT at a skill is an opportunity to IMPROVE.

It is in the INDIVIDUAL attempt that you will, or will NOT, change. If you evaluate yourself carefully before, during and after each attempt, and ACT on that evaluation… selecting SPECIFIC changes to focus upon during the NEXT attempt… you WILL improve RAPIDLY.

Those are some of the more important factors to consider when asking how long it will take to “get” your back-handspring. I welcome your comments and suggestions.

Please send your specific TUMBLING questions to Coach@CoachWayne.com

Until next time… Have fun, be safe… and PUSH HARD!!!!
~Coach Wayne

TUMBLING

Tumbling – Back strength, Exercises

Hello Coach Wayne,

My 8-year-old daughter takes gymnastics, likes it, but she has a fear of hurting her back while learning to do a backbend.

Could you please help her get over her fear of this?

THANK you. From BECKY and SARAH Ross.

Becky


Note From Coach Wayne

Fear and discomfort are very common while learning skills such as walk-overs and limbers. Just as muscular strength may or may not come easily for some of us, flexibility ALSO may or may not come easily.

The following are a series of exercises are designed to be practiced in the home environment to increase back flexibility and strength.

They will help you accomplish your front and back-walk-overs & limbers or arch-stand kick-overs.

Cheerleaders!!!! Please write me with your questions and comments on the subject of TUMBLING. I’ll answer all I’m able. Coach@CoachWayne.com

Many people have mentioned that it’s MUCH EASIER to understand my coaching instructions when they see them on VIDEO, rather than reading them. I agree… If you haven’t seen my “Better Back-Handsprings video” you should check it out.

Unless you have genuinely superior back-handsprings, this tape will help you.

Having said that, here’s the latest news…I’m going to begin making NEW VIDEOS soon!!! I want YOUR input!!! If you could learn ANYTHING about tumbling from a “CoachWayne” video, what specific questions would you like to have answered?

What specific tumbling challenges are you having? What specific skills, lessons would you like to learn about?

Write often.
Have fun, be safe, push hard!
~Coach Wayne

Until the new videos are available.. here’s some great reading for those of you who haven’t mastered your Walk-Overs.


The Solution

Coach Wayne’s simple back strength & flexibility exercise

1) Lay on your back on the edge of a bed or couch… with your head and arms hanging off. Then GRADUALLY… slip off the bed until your hands touch the floor. Just slipping off slowly is FUN, but here’s the good stuff.

2) Once you’re hands are beginning to support you.. straighten your arms COMPLETELY at the elbows… look at your hands with your eyes.

3) Now bend your arms and let your head touch the floor… then STRAIGHTEN them again.. so it’s a type of “push-up” but the back muscles are working too!

For MORE fun…slowly…bend your knees so that your feet are flat on the bed.

Then… push UP into an arch stand.. feet UP on the bed.. hands DOWN on the floor.

THEN try the “push-up” exercises (10-20 reps)
If that’s too simple… lift ONE let straight into the air…. then switch legs (like a split)

MORE great “CoachWayne.com” exercises for your back

The PRIMARY element for being able to kick-over from an arch-stand is SHOULDER/UpperBack flexibility & strength.

Here are some more ways to improve your shoulder flexibility.

1) Lay flat on your belly… arms stretched out straight over your head. This is called a “Back-Arch-Rise”. You may want to slip your feet under a heavy piece of furniture or have a partner hold them down. Now, hold a BOOK between your hands.

Now.. lift the book off the floor but keep your NOSE ON the floor. Hold the book as high as possible for 5 seconds… relax to the floor.

Repeat that a dozen times.

NEXT: Lift the book.. AND your head… AND your shoulders off the floor. Lift the book as FAR as possible… your ribs and even your belly may come off the floor. That’s great! Keep your eyes open and LOOK behind you.

Try and touch the book to your feet.. and look at your feet. When you’ve lifted (arched) as far as possible, HOLD that position for 5 seconds… then relax again to the floor.

Repeat that a dozen times.

2) Lay with your back on the floor. You are going to be performing a “Modified” back arch-stand… also called a “back bend”. You’ll be pushing UP onto your hands and feet from that position.

Bend your elbows.. and place your hands flat on the floor underneath your shoulders with your fingers pointing towards your feet. Bend your knees… place your feet together … with your feet FLAT on the floor.

Now, without moving the hands or feet, STRAIGHTEN both the elbows and the knees. This should LIFT your body off the floor. Relax your head backwards and look at your hands. Stay up for a count of 10 seconds… then relax to the floor and repeat 20 times. Ideally, your knees and elbows should be completely straight. (but that’s pretty advanced.) Remember to FOCUS the pressure/stretch into the SHOULDERS! They should feel the stress. There’s no need to attempt to kick over.

Now the MODIFICATION:

You’ll be performing the same arch-stand.. only this time you’ll start with your feet elevated. Your buttocks will be almost touching the front edge of the couch. Place your feet up on the hard front edge of your couch..

About 8-12 inches high should be adequate. Now push up into the back arch-stand again.. but this time your feet are not on the floor.. they are UP off the floor … so your sort of standing on the very edge of the seat of the couch.

NOW… here’s what is important… Push up as HIGH as possible in the arch stand (back-bend) and keep your hands as close to the couch as possible.

As your knees straighten up you’ll feel more and more of the weight of your body on your hands… and off your feet. Keep opening the chest and shoulders… arching harder… with the elbows perfectly straight. Push your head out.. so your nose is as far in front of you head (away from the couch) as possible.

Go as far as possible (again emphasizing the tretch/stress in the shoulders) HOLD for 5 seconds… then relax to the floor by bending the elbows and knees… returning to the beginning position. Repeat a dozen times.

Practice those exercises.. for another week… maybe 10 days. Shoulder flexibility is something that may require a few weeks to attain. Try those now and let me know what problems/questions arise.

Yet MORE “EXCELLENT Walk-Overs” Exercises

PLEASE READ ALL these instructions COMPLETELY before beginning this exercise.

Think them through FIRST, then perform them accurately, adjusting for your individual body limits and circumstances.

1) Stand with your back against a wall. (a closed door works well too)
2) Take ONE step forward
3) KEEP your feet in a STRIDE position with your knees as straight as possible.
4) Hold your ARMS high over your head, elbows straight, arms narrow so your thumbs touch each other
5) Look at the ceiling.. then tilt your head backward until you can see the wall behind you.
6) Touch the wall behind you with your hands. Keep your arms as narrow as possible and VERY VERY far back (down behind)
7) Relax your head back & STAY in that position for 4 LONG breaths, relaxing your back and hands LOWER on the wall with each breath.
8) Bend your FRONT knee to stand, keeping your back arched as LONG as possible and bringing your head/arms back up LAST. All the weight should MOVE to your FRONT LEG. REMEMBER to LOOK AT YOUR HANDS!!! Keep your chin up and head BACK to encourage arching.

9) Each time you repeat this (5-10 times) begin standing FARTHER away from the wall (move forward one or two inches at a time) & eventually you’ll be able to lay your hands on the floor or grab the BACK of your foot!
10) At advanced levels, the entire exercise is performed standing on ONE foot only with the front leg being held (knees straight) as high in the air as possible.

***NOTE*** in this exercise, to PROTECT and SUPPORT the LOWER BACK… you should TIGHTEN/SQUEEZE your BUTTOCKS and HOLD THEM in a tightened condition.

There should be NO pain, but a bit of general “discomfort” may be expected. Be sure to warm-up and stretch the back muscles BEFORE and AFTER this exercise.

Remember, strong abdomen/chest/hip muscles are needed to balance out strong back muscles.

SPOTTERS NOTE!!!

A hand, placed lightly on the gymnast’s back should help stabilize and control a gymnast. Maintain VERY light pressure, enough to perform these functions.

1) Minimize lateral (sideways) or twisting motions. (a second hand, at the hip bone or sacrum, may help) You should NOT be HOLDING the gymnast’s weight. Let HER hold herself.

2) To help prevent “falling” until the muscles/brain learn to coordinate & balance & control THROUGHOUT the entire movement. Usually only needed for a few of the first 10 repetitions.

3) To help the gymnast “sculpt” and shape the curving bend of the back. By moving your hand up and down the entire spine lightly, a “brushing” /probing with the fingertips, you help the gymnast identify muscles & vertebrae/ribs which are, or are not, being used.

Jumps

Jumps

Stretches

1) Do crunches- the stronger your tummy is, the higher you can lift your legs. This is especially important for pikes.

2) Try doing this excercise before you do your toe touches. Sit on the ground in a stradle position. Not too wide or else it will hurt. Also, be sure that you sit up straight, don’t slouch. Place your left hand in front of you and your right behind you. Lift your right leg up off the ground and turn your leg so that your knee is pointing backward. Switch hands and do the same on your left leg. Start easy on yourself, doing 2 sets of five on each leg. Slowly work up to doing more. I’ve found that this is the best excercise for improving toe touches.

3) Increase the strength in your legs so that you can jump higher. One way to do this is run up and down stairs. Now that’s a good work out!

4) Place a piece of tape as high up as you can reach on a wall in your house. Jump up 100 times and touch the place on the wall above the tape. Do this 50 times with the right hand and 50 times with the left hand.

5) Practice- they can only get better! Try doing three jumps in a row with no prep in between: jump, land, jump, land, jump, land.


How To Jump

1) Start with your feet together and arms by your side.
Count 5, 6, 7, 8. On 8 clasp your hands.
5, 6, 7
Count 5, 6, 7
8
Count 8
2) Count 1, 2. On 1 hit a high V, on 2 hold it there.1, 2
Count 1
3) On count 3 swing your arms around in front of you so that they cross at your knees. At the same time bend at the knees.3
Count 3
3
Count 3
4) On count 4 jump up and hit your jump.4
Count 4
5) On count 5 whip your legs back together, landing with your knees bent and arms by your side. Hold this postion for count 6.5, 6
Count 5, 6
6) On count 7 stand up and on count 8 clasp your hands.7
Count 7
8
Count 8

Types of Jumps

Spread EagleToe Touch
Spread Eagle
Body is in an X with arms in a High V. Legs go out as far as they can without lifting the knees up to the sky. Knees should face forward.

Toe Touch
Arms are in a T. Legs rotate and the knees point to the sky. Eventually knees should point back, behind the jumper. While it is called a toe touch, do not reach for your toes. Keep a straight back and sit into the jump.

Click here for a pic!

Left Side HurdlerRight Front Hurdler
Left Side Hurdler
Left leg is in toe touch position. Right leg is bent with knee facing forward. Right Side Hurdler would be the opposite of this.
Right Front Hurdler
Right leg is straight, in front of the face. Left leg is bent with knee pointing down. Let your leg come to you. Don’t go to it. Left Front Hurdler would be the opposite of this.

Click here for a pic!

Left Herkie
Left Herkie
Left leg is in toe touch position. Right leg is bent with knee facing down. Right Herkie would be the opposite of this.

For more pics
visit the photo album.



Don’t forget to
point your toes!
Tryouts

Tryouts

First of all, make sure you know what you are getting into. It is important to know what will be epected of you. There is a lot more to cheering than meets the eye.

Find out about practices, camps, games, competition and anything else that your school does. If you aren’t willing to do all of these and give 100%, then you shouldn’t be trying out. If you want to do all of these things then here are some good tips.

Prior to Tryouts
 It is important that you start practicing and getting in shape weeks before tryouts. You don’t even have to know the date of tryouts to start preparing.

So many people don’t start preparing until the week of tryouts. Four days they work themselves so hard that on the fifth day, the day of being judged, they are so sore, they can’t give their all. Don’t be one of these people. Help yourself out.

First get off your butt and run around the block a few times. Cheerleaders need to have good stamina. Three minutes of straight cheering, dancing and yelling can be exhausting.

Next, stretch your muscles. Stand with your legs apart and reach for the ground. Reach over to your left leg, followed by your right. Do some lunges and work on your splits.

Stretching is important. It increases flexibility and makes the body feel good. Also stretch your arms, neck, back, ankles and wrists.

Now you’re ready to build some muscle. It is essential that cheerleaders have strong stomachs, legs and arms. Stomach muscles allow for awesome jumps. Leg muscles lift stunts and give you high flyin’ jumps.

Arm muscles make sharp moves and lift stunts also. So, do sit-ups, push-ups, and run up and downstairs. Be creative. There are so many ways to get muscles.

Some teams require tumbling ability. This is definitely not a skill that can be learned four days before tryouts. Take a gymnastics class. Don’t try to teach yourself.

This can be very dangerous. If the team your trying out to be on doesn’t require tumbling, still learn. It can only add points to your score sheet.

An additional way to be prepared is to take an aerobics class or jazz/hip hop, class. This will keep your ability to catch onto dances quickly in check.

Week of Tryouts
1) Go to ALL practices held before tryouts. This is when you’ll learn the cheers and dance that you will have to perform.

2) When learning a cheer or dance, be sure that you are in a good place where you can see what is being taught, instead of just sort of getting it in the back. Ask questions whenever you don’t understand something. Don’t feel bad if you don’t catch on the very first day. Chances are you’re not the only one having difficulty.

3) Remember to take a blank tape so that you can record the music your dance is to (do this on the first day of practice). Practicing with just counts is good, but you need to get familiar with the beat of the music. If you record the music you can practice at home.

4) PRACTICE as much as you can. If don’t have time to practice physically, practice mentally. If you’re sitting in the car or class (a real boring one) imagine yourself doing all the moves perfectly in your head. Even though it doesn’t sound like it will help, it really does because it helps you to be able to remember the moves without thinking about it when you go to tryout.

5) Every time you practice, even when you are learning, do all the moves full out and hit every motion really sharp. This will help it become natural.

6) Many coaches run a mock tryout. This is where each person is given a chance to perform (not being judged) in front of the others who are trying out. This may seem scary, but it is very important that, if given the chance, you take the opportunity to practice this way. It will help get your jitters out and allow you to know what to expect for tryouts.

Day of Tryouts
1) Get plenty of sleep the night before so that you are full of energy. Don’t spend the night worrying.

2) Have a good breakfast and lunch that day. You may not want to eat right before tryouts. You don’t want an upset stomach. Oranges and water are a good snack.

3) Be dressed cleanly. This means shorts (not baggy, not too short) with a T-shirt tucked in. It is important to have your hair pulled back out of your face, and remember that some make-up is okay, but don’t over do it. School colors are best to wear, but I am sure that the coaches will go over what they want to be worn. If they don’t, ask.

Tryouts
1) When they open the door for you to go in, run, tumble, yell and smile! Show the judges all your enthusiasm.

2) Smile! The judges want to see how much fun you’re having. Don’t have a fake smile though! The judges can tell when you aren’t pumped up, you have to show them all your spirit.

3) Be loud when you yell. Have sharp, clear words. Make sure that the judges can understand you.

4) Have confidence when you are trying out. Even if you mess up or aren’t sure, don’t let the judges know it. They usually don’t notice if you mess up unless you freeze and yell, oh no!! Just smile and keep going.

5) If you’re unhappy with your performance don’t show it until you get outside. Don’t let the judges know. Chances are, you didn’t do as bad as you thought you did.

If you don’t make it, don’t give up on being school spirited. You can still join other school activities along with supporting your school’s cheerleaders. I wish you all the best of luck.

TUMBLING

TUMBLING – basics

Question

Coach Wayne,

My name is Emily and I am a coach in Philadelphia for a cheerleading squad. There aren’t many local gyms for my girls to learn the basics at and I was wondering how I could teach them some of the basics ( back walk-overs, front rolls, etc..)

Do you have any potting tips for me ( to give my girls the courage to try some things)? Some of my girls are very flexible and do back walk-overs, but are too afraid to try a hand-spring. Can you give me some help/advice on what to do?

Thanks!

Emily


The Solution

Hi Emily,

Thanks for writing! “Here are some Back-to Basics” guidelines for EXCELLENCE in TUMBLING:

1) HANDSTANDS!!!! HANDSTANDS!!!! HANDSTANDS!!!!:
The better your handstands are, the better your other tumbling can be. Almost EVERY error a tumbler makes in her HANDSTAND will be echoed and exaggerated through MOST OF her other tumbling skills.

If you think about it… the HANDSTAND position, or a variety of it, is found in MANY other tumbling skills:

  • Cartwheels
  • verdana Cartwheels
  • Round-off
  • Front Walk-Overs
  • Back Walk-Overs
  • verdana Walk-Overs
  • Front Handsprings
  • Back Handsprings
  • others….

You will effect DRAMATIC change in tumbling skills by focusing on IMPROVING handstands FIRST. Do this for a significant amount of time, during EACH and EVERY workout. (As well as before ALL performances).

The unwise thing to do is jump out and begin tossing walkovers and round-off handsprings from the get-go. It’s EXCITING to jump ahead and “TOSS” the “BIG” skills, but a wise tumbler will approach EACH work-out as a chance to develop ENDURING HABITS of EXCELLENCE.

Handstands are a skill that should be performed MASTERFULLY, EACH and EVERY day, for excellence in tumbling. It takes 5-7 minutes. YOU, as coach, must COMMAND that discipline & CONTINUALLY drive improvement in the handstands!

2) PUBLICALLY PRAISE SMALL & SPECIFIC IMPROVEMENTS on EACH tumbler, EACH DAY!

1) To acclimate your body to being upside down… do this: Work on your handstand against the wall… Start by standing with your BACK to the wall… then place your hands about 10 inches from the wall… push against the floor with STRAIGHT elbows… and then walk your feet UP the wall until you’re standing on your hands.

Have some one WATCH you to make sure your body is in good form… look for:
a) Head RELAXED and hanging down loosely between the arms
b) hands almost touching one another… thumbs about 2 inches apart
c) body in a STRAIGHT line from wrists to toes… no bends! Especially in the shoulders & back
d) feet TOGETHER… toes pointed… knees TIGHT.

Remain on your hands for about 10 seconds… then reverse down to the beginning position and relax, then repeat that about 20 times a day. If your form is bad or weak… don’t count it.

2) practice a STRAIGHT BODY LUNGE STEP with BOTH legs… and LEVER your straight body ON the lunge leg only…until your hands are supporting you partly and PUSH the body forwards onto your hands with ONLY your front knee working.

So… here are the steps. (have a friend help you read and do this)

a) start standing on your feet… arms overhead, straight and narrow. (gymnastics stance)

b) lift ONE leg in front of you… straight knee… until your feet are as far apart as you can make them (without letting EITHER knee bend) and then STEP forward onto the front foot. Your feet should be FAR apart.

c) BEND the front knee… BUT keep ALL the rest of your body EXACTLY as it was when you were standing straight on your feet. (arms overhead & narrow…back & shoulders in the same LINE as your ankle and wrist and KEEP bending the front knee (lunge leg) until ALL your weight is on that FRONT foot & your back foot is brushing softly on the floor. The front lunge knee should be bent DEEPLY at a right angle (90 degrees)

d) HOLD that LUNGE position for 5 seconds and let NOTHING move. just breathe. MAKE SURE your arms don’t drop.. your back doesn’t arch and your back leg remains STRAIGHT.

e) THEN> yes it gets tougher (but you CAN do it!) KEEP lifting your back leg up in the air… towards the ceiling… until your hands touch the floor. but keep your hands as FAR from your front (lunge) foot as possible so that you are REACHING (lunging!) forwards aggressively. When your fingers touch… put ONE hand in FRONT of the other (turn your hands sideways in the same direction)…

BY THE WAY!!!!! make sure you are working on a STRAIGHT LINE. Begin here at one end with both feet “8” together.
8|———-> step forwards onto your lunge leg “o”… onto the same line o|——–o————-and reach with the hands “xx”to the same line 0|——o——-ax-ax———> HOLD that position for 5 seconds….

f) THEN REVERSE the process EXACTLY with the feet ending up EXACTLY in your starting position and your body in a gymnastics stance.

g) rest

h) repeat 10 times… LEFT foot in front and 10 times with the RIGHT foot in front

i) repeat 10 MORE times… both sides… but this time when your hands are on the floor in front of your lunge leg…

I want you to PUSH the lunge knee straight … push HARD enough to actually get the knee COMPLETELY straight AND off the floor

LASTLY… practice LOOKING at different parts of the STRAIGHT LINE… each time. For example… the first time you do it.. LOOK at your hands the ENTIRE time second time… ONLY at your right foot third time… only at your left foot… and then try CHANGING from one to the other RANDOMLY throughout EACH attempt.

OK… I PROMISE you… if you’ll do those exercises for the next few days… when you attempt your cartwheel on Friday, EVERYONE will be amazed at how strong and well-formed your cartwheel is.

Expect your shoulders and knees to be a bit sore with the new work. good luck!