# Skill Practice

Sharpen your body control and build the foundation for advanced skills — today is all about quality holds, slow movements, and tuning into how your body moves in space. Expect to feel focused and steady by the end!

## Warm-Up

- 2 × 30s Wrist Circle _(Clockwise then counterclockwise)_
- 2 × 30s Cat-Cow _(Slow and controlled)_
- 2 × 30s Bear Crawl _(Knees hover 1 inch off floor)_
- 2 × 10 Shoulder Circle _(Each arm)_

## Skill Block 1 – Tripod Hold Progression

- 1 × HS Pushup Progression _(progression — pick your level)_
- 1 × HS Pushup Progression _(progression — pick your level)_
- 3 × 15s Frog Stand _(Knees resting on upper arms, lean forward slowly)_

## Skill Block 2 – Elevated Support Hold Progression

- 3 × 20s Push-Up Hold _(Arms fully locked, squeeze glutes and core)_
- 1 × Support Progression _(progression — pick your level)_
- 3 × 5 Push-Up _(5 seconds down, full control)_

## Skill Block 3 – Hollow Body & L-Sit Prep

- 3 × 20s Hollow Body Hold _(Lower back pressed into floor, arms overhead)_
- 3 × 20s Seated Leg Lift _(Sit tall, lift both legs slightly off floor)_
- 3 × 10s Tucked L-Sit _(Hands on floor, tuck knees to chest and hold)_

## Cool Down

- 1 × 40s Child's Pose _(Arms extended, breathe deeply)_
- 1 × 30s Wrist Flexor Stretch _(Each wrist)_
- 1 × 40s Seated Forward Fold _(Relax neck and breathe)_