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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.
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 25, 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 5/25/20
Platinum & Diamond Workout 5/25/20
Warm up: https://youtu.be/8FA8v1BhPQE
full warm up stretch
3x ABC’s for ankle therapy
10 tick tocks holding the leg up the whole time
10 swim throughs
2 minutes in each split
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:
Visualize 5 routines
30 Hollow rocks with dowel stick or long spoon overhead
2/ 30 sec Handstand tilt 30
10 Press handstand against the wall
5/20 sec HS shape holds on stomach - pressing hips flat, ribs off ground, shoulders flat and shrugged into ears
1 – 30 sec bent knee HS hold with shins against wall
Beam
Standing Kicks F/B/S hold the last rep for 10 sec.
Put a tape line down or use a low beam if you have one
Walks and kicks in releve F/B/S
Turn prep hold for 10 sec. 5x
Jumps: Tuck, split, wolf and pike. 5 of each
From your knee, leap 5 on good leg, 5 on opposite leg
5 sissones
Full turn 5x
Floor
Visualize 5 of each tumbling pass
Visualize 5 of upgraded tumbling pass
5 routines, do your dance. For each tumbling pass, do 20 mountain climbers
5 of your current turn
5 of an upgraded turn
10 split leaps
Strength
30 minutes of outdoor cardio of some sort
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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