Platinum & Diamond
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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.
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!
latest page update: May 22, 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 5/22/20
Warm up: https://youtu.be/h0Sqc90rUY4
full warm up stretch
3 minutes of shoulder stretching-take a towel and do arm circles holding the towel in each hand-walk your hands in full rotation as long as you can
30 seconds of bridge rocking
2 minutes in each split
Vault:
10 needle kick handstand pops
5 sprints with your number of steps
10 handstands against a wall with 10 shoulder shrugs-belly on the wall- make sure you grow all the way through the handstand before the shrugs
20 heel lifts off the floor
Bars:
30 hollow rockers
30 candle stick to swim throughs
20 push up shape, jump to pike in and backward roll
30 push up shape heel jumps
20 straddle handstands against a wall
30 second handstand hold on one arm, on each arm
Beam:
6 of the following on either a line or a beam:
Handstand on each leg
Cartwheel on each leg
Back walkover
Round-off
Back handspring step out-on a beam only if you have one
10 full turns to a lock
10 split jumps on each leg
Floor:
2 dance throughs
10 switch leaps
10 of your turn
6 visual of each tumbling pass from the first step to the landing
5 handstand step down back handspring run backs
Strength:
20 minutes of cardio
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
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
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