Level 4
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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 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 4 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
5 spider walk handstands with 20 should shrugs
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
20 V-ups on chair sideways with a pillow on it
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 tape on the floor)
10 handstands on your line that hold for 3 gymnastics
10 cartwheels on your line
10 arabesque hold for 2 gymnastics, scale hold for 2 gymnastics
2 passes of walks and kicks:
Forward releve walks with arms in crown
Sideways releve walks with arms in crown
Backward releve walks with arms in crown
Forward releve kicks with arms in “t”
Side releve kicks with arms in “t”
Backward releve kicks (walking forward) with arms in “t”
20 toe raisers with beam feet, 20 toe raisers on your right foot and your left foot
Floor
5 Passe holds- like the turn in your routine- balance for 5 sec (make sure to do both legs)
5 full turns – say 1 gymnastics at the end of it
5 of the beginning of your routine – leave out the straddle jump
5 of the part after your front handspring all the way through your run passe hop
5 of the split part of your routine
5 handstand tilt holds for 10 sec with feet at the wall
30 minutes – of an outside activity - walking, jogging, biking, roller blading, scooter, penny board
1 minute each way - over split
***If you have a bar of some sort do the following:
2/5 chin ups, 2/5 pull ups, 2/10 dips, 5 good cast, 2/5 leg lifts, 5 kips with 3 cast