Flexibility
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.

Handstand Work
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.