Level 3
By using this site 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.
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 6, 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.
Level 3 Home workout 6/06/20
Warm up –
Cardio: 5 minutes of choice:
jump rope, stairs, high knees, bunny hops, jumping jacks, hop scotch forward and backward
6 minute stretch – like you do in practice
Vault
10 times run in place or run outside with your # of steps and hurdle
20 shoulder touches in a push-up shape
10 spider walk handstand holds count to 15
30 seconds of running with high knees
30 seconds of running kicking your bottom
Bars
20 pike sit, up and down- in your pike lift your bottom/legs up and down off the ground
5 Christmas tree holds for 10 sec each, bottom should go against wall
5 pike handstand holds with feet on the couch and bottom in the air count to 10 with back rounded, leaning your shoulders forward
10 tries at your press handstand
20 push up slides, feet can go on a paper plate or towel in a push up shape and slide feet to hands keeping knees straight
5/20 sec HS shape holds on stomach - pressing hips flat, ribs off ground, shoulders flat and shrugged into ears
20 butt ups
Beam- if you have a beam do everything on the beam
5 beam routines on a tape line (if your allowed to put it on the floor)
10 handstands that hold for 2 gymnastics on your line
10 step kicks with 2 straight legs on your line
10 arabesque holds for 2 gymnastics, lift leg higher to a scale and hold for 2 gymnastics
3 chair sits against a wall, lift 1 leg so it is even with your belly, knees pressed together and hold for 10 sec, switch to the other leg
20 toe raisers with beam feet, 20 toe raisers on your right foot and your left foot with a 10 second hold at the end
Floor
10 half turns – say 1 gymnastics at the end of it
10 handstand bridge kick overs – if you have the space
10 of the beginning of your routine – leave out the split jump if you don’t have space
10 chasse leap step swing – if you have room
10 tries at full turns
30 minutes – of an outside activity - walking, jogging, biking, roller blading, scooter, penny board
1 minute each way over split and middle
***If you have a bar of some sort do the following:
2/5 chin ups, 2/5 pull ups, 2/10 dips, 10 leg lifts, 2/5 good cast, 5 good tries at your kip