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Please Read: Users and participants of OTG@Home, acknowledge and understand there is inherent risk involved in any physical activity, to include all OTG@Home activities in our catalog; and must be ready and able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian. It is recommended that all OTG@Home guidelines are read and followed. In addition, please view our Safety Review Video. By playing a recorded lesson or activity you agree to these guidelines.
By using this site you agree to these guidelines.
Please Read: Users and participants of OTG@Home, acknowledge and understand there is inherent risk involved in any physical activity, to include all OTG@Home activities in our catalog; and must be ready and able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian. It is recommended that all OTG@Home guidelines are read and followed. In addition, please view our Safety Review Video. By playing a recorded lesson or activity you agree to these guidelines.
Thank you! Enjoy and get Active!
Thank you! Enjoy and get Active!
latest page update: June 3, 2020
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.
Platinum & Diamond Workout 6/03/20
Platinum & Diamond Workout 6/03/20
Warm up: https://youtu.be/rt7kLpN13AA
2 handstand holds against the wall for 60 seconds: 5 shoulder shrugs every 10 seconds
Full warm up stretch
2 minutes in each split- 20 rocks every 30 seconds
20 bridge rocks
Ankle alphabet therapy 3 times
Core B
Vault:
10 sprints in your yard
3 visual vaults
10 mountain climber needle kicks
10 back bend from your knees, sit back up
5 cartwheel step in run backs
10 handstand ¼ pops
20 jump up on a surface and jump down and stick- forwards and backwards
30 high knees runs
Bars:
10 jump straddle handstands
3 visual routines while holding a pike hold off the floor
1 minute handstand tilts each direction
10 handstand pirouettes
20 v-up push ups for kips
6 toe touch press handstands against a wall
Beam;
3 visual routines while sitting in a pike with weight on your toes- nothing heavier than 3 lbs
10 back walkover step ins
10 cartwheel step ins
10 handstand to releve lock and hold for 10
20 kicks (F/S/B)
10 full turns
10 of your beam ups
Floor:
2 visual routines while sitting in a bad leg split
10 kick turns on each leg- kick to belly button, pivot on bottom leg, finish in arabesque
10 of your turn
2 dance walkovers focusing on detail and head movement
10 split jumps
10 straddle jumps
10 jump full turns
10 tuck jump full turns
20 running kicks
Strength:
20 minutes outdoor activity of your choice
CORE B
Starting Position: On Back
(5) 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
(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) or 5 hold for 5
Starting Position: Stomach – counts are slow
(1) Plank hold for 10 count then go immediately into (10) Plank rocks
(10) Left side plank, turn to center in plank, turn to other side plank (5 each side alternating)
(6) 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
(5) Roll and jump on 2 feet
10 toe touch presses
10 lying hollow ups - lay on back hold onto something and curl off of the floor – like you were on the stall bar
20 arch and hollow laying sideways over a chair with a pillow on it
10 power push ups
Core A
Core A
Start Position (SP): on back
(15) V-Ups
(10) Hollow up lower half only
(10) Hollow up upper half only
(10) Upper and lower lift (Hollow up)
(10) Hollow Rocks
SP: Side
(15) Side arch ups – right side
(10) Side plank hold – left side
(15) Side arch ups – left side
(10) Side plank hold – right side
SP: Stomach
(15) Upper and lower lift (arch up) – palms turned out
(10) Arch rocks
SP: on back
(12) Cook lift – right leg
(12) Cook lift – left leg
SP: Standing
(10) Roll and jump on 2 legs
Core B
Core B
Start Position (SP): on back
(5) 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
(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) or 5 hold for 5
Starting Position: Stomach – counts are slow
(1) Plank hold for 10 count then go immediately into (10) Plank rocks
(10) Left side plank, turn to center in plank, turn to other side plank (5 each side alternating)
(6) 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
SP: Standing
(5) Roll and jump on 2 feet
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