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

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

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

Starting Position: On Back

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

5 Sit up to Pike, ears are covered. Pause lower to back on a slow 8 count count

10 each leg Hollow shape, bend right knee, straight left leg small crunch

10 Bicycles (count is slow)

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

Starting Position: Stomach – counts are slow

30 second - Plank hold then (10) Plank rocks

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

10 Table top: extend right arm, left leg straight (looking for straight line) – hold for 5 count each time

10 Arch lift, pause at top – goal is arms straight covering ears but if they can’t do it interlock hands on head, hold for 10, alt legs or arms isolated

2/10 Roll and jump on 2 feet

2/10 toe touch presses (1 set on forearms)

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

2/20 squat jump click feet together

2/20 jumping mountain climbers

2/10 rolling V-ups

2/10 rolling arch ups

2/15 dead lifts standing in small straddle holding weight

2/10 pike HS push ups

2/10 lying pull ups – holding broom handle between 2 chairs

20 arch and hollow laying sideways over a chair or between 2 foam rollers

** if you have a bar or towel in a door – 10 leg lifts, 10 pull ups, 2 – 1 minute straight body hangs