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Seat Drop
1.
Land in a sitting position with your legs parallel
to the mat.
2.
Place your hands on the mat beside your hips.
3.
Push with your hands to return to an erect
position.
Half Turntable
1.
Start from the front drop position and push to
the left or right with your arms to begin turning
your body in the opposite direction.
2.
Turn your head and shoulders toward the
direction that your body is turning.
4.
Keep your back parallel to the mat and your
head up.
5.
After completing a half turn, land in the front
drop position.
Front Drop
1.
Start from a low bounce and land on the mat in
a prone position.
2.
Keep your head up and your arms extended
forward on the mat.
3.
Push with your arms to return to an erect
position.
Swivel Hips
1.
Start with a seat drop.
2.
Turn your head to the left or right and swing
your arms up in the same direction.
3.
Turn your hips in the same direction as your
head and arms, completing a twist.
4.
Land in the seat drop position.
