Movement standards

Wall sits toes up: Begin the rep with your back against the wall & feet shoulder width apart. Rep is credited hip crease for male is inline with the knee and toes are lifted off the floor. For female athletes the rep is credited when the hip crease is 45° above the knee and toes are lifted off the floor.

Shadow jump rope: The feet must leave the floor and arms/wrist moved in a circle motion to mimic the jump rope action.

Supported single leg squats: All reps begin with the athlete standing tall; knees and hip extended. Rep is credited when hip crease is in line with the knee & bottom placed on the chair. Heels/feet must stay flat on the floor when completing the squat.

Movement standards

DB Overhead lunges: This is a single arm overhead walking lunge. Each rep begins with DB overhead, athlete standing tall with feet together and hips and knees extended. At the bottom of the lunge, the back knee must make contact with the ground and DB must stay above the head. If the DB falls below head height the rep is not accredited. Lunging in place is not allowed.

Men: 5kg DB: Women: 3kg DB

Jump rope double taps: Your feet much tap the floor twice for each jump. The rope must spin forward for the jump to count. Only successful jumps are counted not attempts.

Box step ups: For every rep, the athlete starts with both feet on the ground facing the box/step. Athletes hand must not make contact with the box/step and hands must not push into the legs to assist the step up. Rep is credited when both feet is atop the box/step with hips and knees full extended. Athletes must alternate legs to start each rep.

Box height: 45cm or Step height: 3 stairs.