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

5 visual/run in place with your # of steps and arm set your vault

10 mountain climber - needle kick, needle kick

5 back bend stand ups

10 HS pops up to mat or pillow

10 jumps to candle on your bed – only upper back touches bed

10 BHS to tall arms

10 hurdle up, hurdle off, cartwheel step in

10 HS with back facing wall, feet on wall, snap feet off wall to HS with tight butt

Bars

3 arm sets holding dowel stick or spoon w/ long handle

2/10 candlestick lower down halfway holding onto foot of couch or bed

20 arch/hollows between 2 objects or foam rollers or 1 foam roller on legs with hands on mat/floor bar/office chair legs

2/20 sec laying down on belly handstand shape holds; push against a hard surface, ribs in, shoulders shrugged up

2/50 wrist rollers using weight or full water bottle – hold arms directly in front, alternating hands - move wrists toward your body

7 back extension rolls with or without blind

Use floor bar if you have one

3/10 count 1 arm handstand hold against wall

10 handstand pirouettes

10 bounce HS OR have someone hold your feet and lift you from push up shape to HS

2/20 straight arm lifts – (holding bar – touch bar to thighs and then lift so that arms touch ears)

2/20 wrist shifts – holding floor bar or weight over your head with arms touching ears move wrists together forward and backward

10 blind turns with feet staying on wall

Beam

10 Standing Leg kicks (F/S/B) hold the last one for 10; making sure knees are straight and you are turned out. You may hold onto a chair or sofa

5 routines with as many skills as you can

5 handstand step in to lock hold for 5 sec

5 handstand step in to arabesque hold for 3 sec

3 back walkovers

3 front walkovers

5 one step split leap

5 switch leaps

5 upgraded leap timer

10 full turn to lock

Floor

5 passé holds for 10 sec

10 of the turn in your routine

10 of upgraded turn

10 split jumps, wolf jumps, tuck jumps

5 front tucks

5 stand back tucks

Laying on your back; leg kick 10 x Right leg, 10 x left leg; Turn onto your side; 10x right leg/ roll over to other side 10x left leg. Make sure your bottom leg stays tight, turned out and flat on the ground

30 minutes – of 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

2 minute over split

2 minute middle split

30 secs Pigeon stretch, butt stretch, shoulders

Any specific therapy you have

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) – palms turned out

2/15 Arch rocks

Starting Position: on back

2/12 Cook lift – right leg

215 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 dead lifts on 2 feet, standing in small straddle holding 10-15 pound weight

2/20 toe raisers on right and left foot

2/30 sec handstand holds

3/10 push ups (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 floor bar sitting between 2 chairs