Levels 5 - 10

Participants acknowledge and understand there is inherent risk involved in any physical activity. Participants must be able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian.

Vault

10 run your number of steps and hurdle with good arms

10 reach back to wall – starting slightly away from wall, start in a pike stand with ears covered, stand up and reach backward touching hand to wall with arms covering ears

10 Cartwheel step in to tall finish

10 hop up to pillow, hop off of pillow cartwheel step in

3/15 punches (open close, scissors, side to side, hip twist, front to back) all wearing sneakers

10 HS pops

10 jump to candle stick on bed or couch

10 jump mountain climber, Needle kick, Needle kick

Bars

3 arm sets holding a dowel stick or long spoon overhead – if possible watch your routine from a meet while doing them

5/15 secs Standing handstand shape holds - arms touching ears, ribs pulled to back, hips flat, holding weight

2/20 kip shape slides with feet on frisbee or paper plate (start in pike, extend hips – in and out in place)

5 each way hollow rock circles

If you have a floor bar do the following using it

2/30 piked HS shoulder shrugs – 2 feet on couch/bed, hands on floor or bar, rounded back, shoulders shrugged to ears each time

2 – 30 sec bent knee HS hold with shins against wall

1 minute handstand hold with object or foam roller between hips and wall

10 pirouettes

5/10 sec Christmas tree holds with butt on the wall

2/20 straight arm lifts holding the floor bar - starting with weight or bar touching thighs and lifting so that arms touch ears (chest stays in, hips stay flat)

Beam

Put tape line down or beam

10 Standing Kicks hold for 10 sec on last one – F/S/B and then Needle kicks

10 – Passe 1..2.. extend to straight leg hold 1…2 step to opposite leg and repeat in releve

10 Arabesque hops on each leg – back leg shouldn’t bob up and down, arms in crown

20 pivot/pivot without a wiggle

10 snap full turns to a finish

5 HS to a lock hold 5 sec

7 split jumps, wolf jumps, split jump halves

10 - from knee straight leg skip then swing leg behind (switch leap drill)

10 one step switch leaps

10 switch halves or switch half timers

10 BHS step outs or 3 BHS step outs in a row or triple series

4 routines with as many skills as you can safely do – root skills for things you can’t do

Floor

2 passes of walking kicks – F/S/B/Needle

Handstand walk forward and backward trying to get to 20 steps

5 front limbers

2 of all of the dance parts in your routine

10 turns in your routine

10 upgraded turns

2 cardio routines with burpees where tumbling passes are

7 standing back tucks or standing BHS if you have a safe place (STICK)

5/2 in a row FHS step outs if you have a safe place

30 minutes – of a cardio activity - walking, jogging, biking (1-3 miles)

2 minutes each leg over split – back leg up and front leg up

2 minutes middle split

30 sec each - Pigeon stretch, butt stretch, Achilles stretch, shoulders in a door way & pressing down (like beam)

shoulder stretch - sitting with back against wall keep back of arm on the wall and reach arms up and hold for 10 count

A Day conditioning

2/20 V-ups

2/20 tuck ups

2/15 Arch Ups all 4 ways (upper, lower, full body, opp. Arm/leg)

2/15 Hollow Ups all 3 ways (upper, lower, full body)- - hold last rep 10 sec

2/15 Hip Lift - both knees bent, w/ flexed feet (heels only on the ground)

2/30 sec plank hold (1 set with hips moving side to side)

2/ 15 push ups – 1 set with arm set

2/15 lying chin ups – broom stick across 2 chairs feet on floor

2/7 press hand stands (1 set on forearms)

2/12 single leg squats with weight if possible

2/15 single leg to raises – hold last rep for 10 sec

2/15 single leg dead lifts – holding weight

2/12 side lunge to 90 degrees – holding weight

2/10 stand up sit down on each leg

5/10 sec shoulder lift and holds (lying on stomach, forehead stays on ground, holding a towel lift arms up and hold

2/15 hamstring pulls with heels on exercise ball if you have one or with feet on paper plate

** if you have a bar or towel in the door – 2 sets of 10 pull ups, 2 sets of 10 leg lifts