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:

5 run your number of steps and hurdle

5 reach back to the wall- on knees slightly away from wall, reach backward touching hand to wall with arms covering ears

5 handstand pop ¼

5 cartwheel step ins finishing with arms on ears

5 sticks off a surface

Bars:

3 visual routines holding a hollow shape

5 pirouettes

10 v-up push ups

10 pike forward rolls to a stand in pike

10 backward rolls to handstand- extensions if you have space and a mat

Beam:

On a line or a beam

10 handstands to a lock

10 cartwheels to a lock

5 back walkovers to a lock

3 back handsprings with a step out

10 split jump

5 switch leaps

Floor:

2 passes of handstand walks across the yard

5 front limber stand ups

5 back limber stands up

5 handstand step in back handspring

5 double turn attempts

Strength:

20 minutes 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