HomeR5 All Access TrainingAll Access: Capitol City Flips

All Access: Capitol City Flips

Capitol City Flips- Lansing, Michigan

00:15– Warm-up Dance Lines 01:49– Bars 10:52– Vault 12:46– Beam Complex 16:36– Complex beam with music 18:07– Beam Dismount Complex 21:30 Beam Routine Training

As post season kicks off next week, we take a look back to the start of season with Capitol City Flips in Lansing Michigan. This workout was filmed back in January and it just after their 9/10’s competed at the Cincinnati Coaches Spectacular. In this workout you get a mix of routines, new skill training and a very detailed beam complex that mixes all the basics on Bars vault and beam. They also have a beam dismount complex they do before getting into routines. So check out Capitol City Flips


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