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 runs with your number of steps and a hurdle round off or just hurdle

10 Cartwheel step in to tall finish

10 jump to candle stick on bed not letting your butt touch

5 sets of 5 (3 steps hurdle, 3 steps hurdle) arms touch ears each time

5 BHS to tall arms

10 HS pops up to a surface

3/10 punches wearing sneakers (open close, scissors, side to side, front to back, hip twists)

Bars

5 arm routines holding a dowel stick or long spoon overhead

10 – lying hollow ups holding couch leg or bed leg - start from floor and lift hips off ground up to candle

10 – candlestick lower downs, only lower half way & back up to candle – do not touch floor

5 – hollow rocks circles to the right and left - with arms by ears (each rock turns you a little bit until you make a full circle)

If you have a floor bar use it for the following

1 – 30 sec HS tilt hold with feet on wall backwards

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

3 - 1 arm handstands on each arm count to 10

2/30 sec. HS hold with foam roller between hips and wall

10 straddle to HS from knees

10 HS pirouettes (half or full)

5 back extension rolls

3/20 sec Christmas tree holds with butt against wall

Beam

Put tape line down or beam

5 Passé holds for 10 sec

5 full turns to a lock

5 HS to arabesque hold for 3 sec

5 HS to lock hold for 3 sec

5 split jumps, split halves

5 one step split leaps

5 one step switch leaps

5 BHS step outs with straight legs

5 series

10 timers for any harder leap in your routine

4 routines with as many skills as you can do - if you have an air track full routines or on floor root skill routines (HS, cartwheel, back walkover, leap timer)

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

Floor

2 passes of walking kicks like at a meet – F/S/B/Needle

Handstand walk forward trying to get to 20 steps

5 back bend stand up – ears covered

3 cardio sets - dance through with burpees (no push up) where you tumble or leap

5 step hurdle round offs or RO, BHS

5 front tuck or FHS – if you have a tramp or air track

Leg tightening – 1. sitting with knees over a foam roller/roll of paper towels lift legs to straight and hold for 10 count – 10 times 2. Sitting in a pike with feet on couch cushion on the floor/hands behind bottom tap each leg 20 times on cushion without bending, same thing with leg to side (straddle sit with 1 leg on cushion) and laying on stomach with top of foot on cushion

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

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

30 sec each - Pigeon stretch, butt stretch, shoulders in a doorway,

10 times counting to 10 - sitting on floor with back against wall put back of arms against the wall with arms bent and move them as high as you can keeping arms against wall

10 times counting to 10 – laying on stomach with forehead staying on floor hold a towel or dowel and lift arms as high then count to 10

B Day conditioning

(5) Tuck Up, Pike Up, Straddle Up (all three count as 1)

(2) Hollow shape, bend right knee, straight left leg small crunch 10x.

(10) Bicycles (count is slow)

(12) Hip Lift both knees bent, feet flat (count 1, hold, down) w/ flexed feed (heels on the ground)

(10) Left side plank, turn to center in plank, turn to other side plank (5 each side alternating)

2/10 lying hollow ups - lay on back hold onto something and curl off of the floor – like you were on the stall bar

2/10 push-ups throw arms by ears – with arms straight

2 15 V-ups

2/15 Arch Ups all 3 ways – hold last rep 10 sec

2/15 Hollow Ups - all 3 ways - - hold last rep 10 sec

2/30 sec plank hold

2/20 side arch ups

2/20 side leg taps (hold top leg up and touch bottom foot to top foot)

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

2/5 press handstands (1 set on forearms)

2/20 sec tripod holds

2/15 single leg squat with back foot on couch, touch knee to floor

2/15 toe raises – hold last rep for 10 sec (turned in, turned out, feet together)

2/10 single leg dead lifts holding 10-15 pound weight

2/12 side lunge to 90 degrees – holding 10-15 pound weight

2/20 jumping mountain climbers

2/20 air squats

2/10 stand up, sit downs on each leg

If you have a bar or towel in a door - 10 leg lifts, 2 - 1 minute hangs, 10 pull ups