Xcel Bronze & Silver
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Please Read: Users and participants of OTG@Home, acknowledge and understand there is inherent risk involved in any physical activity, to include all OTG@Home activities in our catalog; and must be ready and able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian. It is recommended that all OTG@Home guidelines are read and followed. In addition, please view our Safety Review Video. By playing a recorded lesson or activity you agree to these guidelines.
Please Read: Users and participants of OTG@Home, acknowledge and understand there is inherent risk involved in any physical activity, to include all OTG@Home activities in our catalog; and must be ready and able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian. It is recommended that all OTG@Home guidelines are read and followed. In addition, please view our Safety Review Video. By playing a recorded lesson or activity you agree to these guidelines.
Thank you! Enjoy and get Active!
latest page update: June 5, 2020
Participants acknowledge and understand there is inherent risk involved in any physical activity and must be ready and able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian.
Bronze/Silver Workout 6/05/20
Warm up cardio:
60 seconds of the following without stopping: jumping jacks, jumping lunges, frog jumps
2 handstand holds for 25 seconds against wall- one belly, one back-10 shoulder shrugs when you get to 25 seconds
Full warm up stretch
30 second pike stretch with 20 bounce past your toes at 30 seconds
2 minutes in each split
20 bridge rockers
Vault:
20 traveling squat jumps
20 long jumps
30 seconds of high knee runs in place
30 seconds of bottom kick runs in place
30 heel drivers off the side of your bed
Bars:
2 visual routines in a push up shape
2 visual routine in a hollow shape
30 hollow rockers
10 candle stick holds for 2 gymnastics
Beam:
10 handstands
20 kicks (F/S/B) with straight legs
Hold each warm up beam hold for 30 seconds
20 straight jumps
20 split jumps
Floor:
2 visual routines while holding a releve with each foot in front
5 of your favorite dance part in your routine
10 handstands to a lock
10 cartwheels from your knee
8 of your turn in your routine
10 split jump immediate tuck jumps
10 straddle jumps
Strength
20 minutes of outdoor play
20 lemon squeezers
10 push ups
20 hollow rockers
20 arch rockers
15 v-ups holding a stuff animal in between your ankles
20 squats