# Skill Foundations

A focused skill session to build body awareness and control in two fundamental gymnastics positions. Expect short, deliberate holds that challenge your balance and strength — quality every rep, no rushing.

## Warm-Up

- 2 × 10 Shoulder Circle
- 2 × 10 Wrist Circle
- 2 × 8 Cat-Cow Stretch
- 2 × 10 Scapular Push-Up
- 2 × 20s Hollow Body Hold

## Skill Block 1 – Tuck Handstand Practice

- 3 × 20s Pike Hold (Feet Elevated)
- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Handstand Progression _(progression — pick your level)_

## Skill Block 2 – Parallel Bar Support Holds

- 4 × 10s Parallel Bar Support Hold
- 3 × 8 Scapular Shrug
- 1 × L-sit Progression _(progression — pick your level)_

## Cool Down

- 1 × 30s Chest Doorway Stretch
- 1 × 30s Wrist Flexibility Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 40s Child's Pose