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 visual vault with arm – sitting in a pike

10 power hurdle Cartwheel step in to tall finish

10 Stick drill off of a surface to a finish

10 arch back with arms by ears – on knees - back facing the wall, touch palm of hands to wall

5 BHS to tall arm finish

10 HS pops

10 jump mountain climber, needle kick, needle kick

Bars

5 arm routines holding a dowel stick or long spoon overhead

2/20 sec HS shape holds on stomach - pressing hips flat, ribs off ground, shoulders flat and shrugged into ears

10 lying hollow lower down to halfway - holding on to bed or couch leg

2/20 kip slides with frisbee/paper plate on feet (pike-extend hips/pike/extend hips)

10 back extension rolls with or without blind turn

Use floor bar if you have one

2 – 30 sec HS tilt holds with feet on wall (1 FWD/1 BWD)

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

10 handstand with a blind turn (quarter, half or full) KEEPING FEET ON WALL

5/20 sec Christmas tree holds with butt on wall, ears covered

10 straddle up handstand from knees – no walking hands

2/30 wrist shifts holding arms directly out in front and over head

2/20 straight arm lifts holding floor bar or weights

2/20 should shrugs holding floor bar or weight over head

Beam

Put tape line down or beam

20 pivot turns in high releve with no wiggles

5 Passé holds for 10 sec

10 full turns to a lock

5 HS to a lock hold for 3

5 HS to arabesque hold for 3

5 of each split jumps, split jump halves, 1 step split leaps, switch leaps

10 timers for any harder leap in your routine

4 routines with anything you can do safely in it – root skills for skills you can’t do

10 standing kicks with a 10 sec. hold (F/S/B) holding back of a chair or sofa

Floor

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

Handstand walk forward trying to get to 20 steps

5 back walkovers

10 turns in your routine

10 upgraded turns

10 leap pass or leap pass timers

3 cardio sets - dance through with jumping mountain climbers where you tumble or leap

10 step hurdle round off ears covered

5 standing back tucks if you have a safe area to land

7 front tucks and/or FHS if you have a safe area to land

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

1 minute each way with back leg against the wall – 1. straight front leg 2. bent and push hip down, 3. split

30 sec each - Pigeon stretch, butt stretch, shoulders in a doorway pressing down (like beam)

CORE B

Day 1

Warm up - Cardio

3 sets of each 20 seconds of each exercise with 10 seconds of rest in between – squat hold, squat with pulse, air squats full range, squat – relevé (full extension through ball of the foot) right foot, then left foot, alternating feet, squat relevé both feet then lower both feet stand up

Core – A

2/15 V Ups

2/10 Hollow up lower half only

2/10 Hollow up upper half only

2/10 Upper and lower lift (Hollow up)

30 Hollow Rocks

2/15 Side arch ups – right side

2/15 Side plank hold – left side

2/15 Side arch ups – left side

2/15 Side plank hold – right side

2/15 (arch up)

2/15 Arch rocks

Starting Position: on back

2/12 Cook lift (left leg bent to tuck position) – right leg lifts hips and lower back off of the floor

2/12 Cook lift – left leg

2/10 Roll and jump on 2 legs

10 sit down stand ups on each leg

5 each way – hollow rock circles

2/15 deadlifts on 2 feet, standing in small straddle holding 10 pound weight (or lighter)

2/20 toe raisers on right and left foot

2/30 sec handstand holds

3/10 pushups (arm set, hop, close arm)

If you have a bar or towel in door– 10 leg lifts, 10 pull ups, 1-minute straight-body hang, 20 dips on bar or hands supported by 2 chairs

Stretch

Same stretch as is done at practice