DRILLS

Vault drills:

Handstands (back to wall)

Vault drills:

Handstands (facing wall)

Vault drills:

Piked handstand to strengthen and open shoulders

Vault drills:

Handstand! 

How long can you hold it?

Vault drills:

Headstand against wall

Vault drills:

Tripod (to learn to balance a headstand)

Vault drills:

Headstand!

How long can you hold it?

Vault drills:

Opening the shoulders

Cat stretch

Vault drills:

Opening the shoulders!

PVC lift starting position: thumbs are touching each other and chin is on the floor

Vault drills:

Opening the shoulders!

PVC lift: lift for 10 and hold for 10

Keep chin on floor and arms straight

Bar drills:

Casts

Pushup position on balls of feet (keep upper back rounded and core tight)

Bar drills:

Casts

Pushup position with toes pointed

Bar drills:

Casts

Pushup position with feet elevated

Bar drills:

Circles

Easiest hollow hold/rock

Bar drills:

Circles

Slightly more challenging hollow hold/rock

Keep lower back on the floor

Bar drills:

Circles

More advanced hollow hold/rock

Always keep lower back on the floor

Bar drills:

Circles

Most advanced hollow hold/rock

Always keep lower back on the floor

Bar drills:

Circles

Plank on elbows (keep core very tight)

Try shrugging shoulders down and up without losing your shape

Bar drills:

Circles

Upside down hollow hold

Only do this on a secured bar!

Have someone hold your legs when you're first attempting it