PVC Shoulder Flexibility Test: This was originally part of TOPS (Talent Opportunity Program) flexibility testing for gymnasts on track to become elite competitors. Lay on your stomach holding a PVC with your arms strictly shoulder width apart (thumbs should be no more than 6-8″ apart.) Raise the PVC as you would while performing PVC Shoulder raises, keep your wrists flat. Measure how high you get the PVC off of the ground. Write this down somewhere.
3×6 Each Arm Handstand Straight Hip Taps DEMO
Skills and Drills
2×5 Small Tap Levers DEMO
You should think; Round, Arch, Hips to Bar, then lower yourself with control back to the starting position. Swing just enough to get your hips to the bar without piking.