I still coach gymnastics on the side and sometimes I can’t help climbing up on a beam. I’m about 25 pounds heavier than I was while doing college gymnastics but I’ve also put about 80 pounds on my back squat. Standing back tucks have never been easier.

Flexibility
Shoulder Stretch 4×0:20

Skills and Drills
4×30′ Seal Walk DEMO
If you have trouble sliding, put a frisbee upside down under your feet.

Conditioning
For 4:00, 0:20 On/0:10 Off Hollow Rocks Holding PVC shoulder width apart
For 4:00, 0:20 On/0:10 Off Arch Rocks Holding PVC shoulder width apart
If this is getting too easy for you start holding a 2.5# or 5# plate instead of the PVC. The point of holding something behind you is to keep your arms from going wide and prevent using them to gain momentum.