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 – standing slightly away from wall, stand in a pike with hands on the floor and ears covered, stand up and reach backward touching palm of hands to wall with arms covering ears, go on releve when hands touch

10 Cartwheel step in to tall finish

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

3/10 rebounds circuit with sneakers on (side to side, open close, front to back, hip twists)

10 handstand with back facing wall and feet on wall in tight arch, snap feet from wall to overhead with tight butt

10 jump to mountain climber, needle kick, needle kick

Bars

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

2/20 secs laying on stomach handstand shape holds - arm pits flat, ribs pulled off floor, hips flat

2/15 kip shape slides with feet on frisbee or paper plate (start in pike, extend hips – in and out in place)

5 back extension rolls with or without blind

If you have a floor use it for the following

2/30 sec half HS shape holds – 2 feet on couch/bed, set hands on floor, rounded back, shoulders shrugged to ears

2 – 20 sec – (1 fwd, 1 bwd) HS tilts with feet on wall

1 – 30 sec bent knee HS hold with shins against wall

10 – handstand blind turn (quarter, half, full pirouette) with feet on wall entire time

2 – 30 sec HS hold with object (foam roller) between hips and wall

10 straddle up HS from knees

10 bounce HS or have someone lift your legs from a pushup to a HS

Beam

Put tape line down or beam

10 Standing Kicks with 10 sec hold at the end – 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 inn crown

10 full turns to a lock

5 split HS to a lock

5 split jumps, split halves, wolf jumps, tuck jumps

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

10 - switch leaps

10 timers for an upgraded leap

4 routines with as many skills as you can safely do

Floor

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

Handstand walk forward & backward trying to get to 20 steps

5 back walkovers

3 of all of the dance parts in your routine

10 turns in your routine

10 upgraded turns

7 standing back tucks and/or standing BHS if you have a safe place

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

2 minute - over split with front leg up and back leg up

2 minute middle split

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

A Day conditioning

2/20 V-ups

2/20 tuck ups

2/20 hollow rocks

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

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

2/12 Hip Lift - both knees bent, w/ flexed feet (heels only on the ground)

2/30 sec plank hold with feet elevated (1 alternating tapping feet)

2/ 15 push ups – 1 set close arms

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

2/7 press handstands (1 set on forearms)

2/15 single leg lunge with holding weight (back foot on couch, touch that knee to floor)

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

2/10 single leg dead lifts holding weight

2/12 side lunge to 90 degrees holding weight

50 HS shoulder touches

5 hollow rocker circles (R/L)

2/20 Arch/Hollows (forearms on roller or mat & top of knee on a roller or mat)

** if you have a bar or towel closed in a door – 10 pull ups, 10 leg lifts, 2 – 1 minute hangs with a straight body or straight body with bent knees behind and open hips