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:

10 sprints across the yard

10 handstand pops

10 handstand pops with ½ turn

10 cartwheel step ins from your knee

10 needle kicks on each leg

Bars:

10 swim throughs with a v-up first

10 handstand toe touches against a wall

10 pirouettes

4 visual routines while holding an arch and a hollow

10 jump straddle handstand ½ pirouette

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 with 20 squats in place of your tumbling passes

5 split leaps

5 switch leaps

5 step hurdle round off rebounds

5 punch punch punch tuck jump

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