Platinum & Diamond

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:

4 sets of 10 off elevated surface on each leg- forward doggies with straight leg, backward doggies with straight leg, hold for 10 gymnastics

10 handstand pops

10 sprints

20 traveling frog jumps

Bars:

In a handstand with your back on the wall, pike down and touch your toe nails to the floor (or as low as you can go) and go back up, do 10 of them 2 times. If you need to rest every 5 go ahead

10 laying pull ups- put a rod or broom between the tops of 2 chairs, feet stay on the floor, keep your body in a nice hollow shape the whole time

10 laying chin ups- put a rod or broom between the tops of 2 chairs, feet stay on the floor, keep your body in a nice hollow shape the whole time

20 hollow rockers while holding a spoon or rod over your head

20 jump straddle handstands

Beam:

20 kicks (F/S/B) on each leg holding onto the back of a chair or sofa

Kick holds on each leg (F/S/B) hold at belly button for 30 seconds on releve 3 times

10 handstand pike downs

10 handstand to a lock

10 back handspring hands on floor baby handstands

10 jump ¾

Floor:

3 routines, do your dance. For each tumbling pass, do 30 mountain climbers

5 of your turn

5 split jumps

5 attempts at a new turn

5 visual of each tumbling pass while sitting in middle split

Strength:

A Day conditioning

2 sets / 15 V-ups

2/15 Arch Ups –hold last rep 10 sec

2/15 Hollow Ups --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

2/ 15 push ups –1 set clapping

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

2/7 press hand stands

2/10 single leg lunge with weight if possible

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

2/10 single leg dead lifts

2/12 side lunge to 90 degrees

Core A

1. Starting Position: On Back

(15)V Ups

2. (10) Hollow up lower half only

3. (10) Hollow up upper half only

4. (10) Upper and lower lift (Hollow up)

5. (10) Hollow Rocks

6. SP: Side (15) Side arch ups – right side

7. (10) Side plank hold – left side

8. (15) Side arch ups – left side

9. (10) Side plank hold – right side

Starting Position: Stomach

(15) Upper and lower lift (arch up) – palms turned out

(10) Arch rocks

Starting Position: on back

(12) Cook lift – right leg

(12) Cook lift – left leg

(10) Roll and jump on 2 legs