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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 20, 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 5/20/20
Platinum & Diamond Workout 5/20/20
Warm up:
Full warm up stretch
10 presses against a wall
2 minutes in each split- 20 rocks every 30 seconds
20 bridge rocks
Ankle alphabet therapy 3 times
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:
With feet on couch, find a push up, rock back and forth in your plank. If you have a line or a towel to use that would be great. We are leaning over the “BAR” do 30 of these rocks 3 times
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 3 times. If you need to rest every 5 go ahead
15 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
15 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
30 hollow rockers
20 handstand shoulder touches
10 handstand pirouettes
Beam:
10 kicks (F/S/B) that hold for 10 at number 10 on each leg
10 handstand holds…aim for 5-10 seconds
10 cartwheel step ins
10 full turns to a releve
5 back walkover run backs
5 back handspring step out run backs
5 round offs twice…one set that sticks and presses, the other that rebounds
Floor:
2 dance routines where your tumbling is do 30 squats
5 visual of each pass in WORST split
5 turns
5 split leaps
3 wolf turn attempts
3 leg at horizontal turn attempts
Strength:
30 minutes of outdoor activity
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 handstands
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
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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