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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: May 18, 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 5/18/20
Platinum & Diamond Workout 5/18/20
Warm up:
https://www.youtube.com/watch?v=TM9IXoejwC4
full warm up stretch
30 toe raisers on each foot
20 bridge rocks
10 swim throughs
Vault:
20 sprints
1 minute of high knee runs
1 minute of bottom kicks
20 jump up on something and stick (couch, box, mat, step.etc.)
5 visual vaults start to finish
Bars:
10 jump straddle handstands
3 visual routines while holding a hollow shape
1 minute handstand tilts each direction
10 handstand pirouettes
5 toe touch press handstands against a wall
Beam:
2 visual routines while holding a plank
10 cartwheel step ins
10 handstands to releve lock to hold for 10 count
20 kick to the front (good leg), kick to the back (bad leg), immediate split jump
10 half turn, step down immediate pivot turns
Floor:
3 of each of your dance parts in your routine
5 of your turn
5 of a different turn
5 back walkover back handsprings
5 of your leap
Strength:
30 minutes of cardio
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
B Day conditioning
(5)Tuck Up, Pike Up, Straddle Up (all three count as 1)
(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) (10) Left side plank, turn to center in plank, turn to other side plank (5 each side alternating)
2/10 lying hollow ups -lay on back hold onto something and curl off of the floor –like you were on the stall bar
2/10 power push ups to couch
2 sets / 15 V-ups
2/15 Arch Ups –hold last rep 10 sec
2/15 Hollow Ups --hold last rep 10 sec
2/30 sec plank hold
2/15 lying chin ups –broom stick across 2 chairs feet on floor
2/7 press hand stands
2/10 single leg lunge with back foot on couch, touch knee to floor
2/15 toe raises –hold last rep for 10 sec (turned in, turned out feet together)
2/10 single leg dead lifts
2/12 side lunge to 90 degrees
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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