the Y - Levels 1-4 Conditioning & Skills Checklist

Skill/Activity M T W T F S S

Warmup

Ankle Raises x 20

Straight Jumps x 10

Straight Jump ½ turn x 4

Standing Pike stretch

Angry Cat / Happy Cat x 4

Wrist rolls and stretches

Cat stretch/ Seal stretch (hold 20 sec each)

Front Support hold x 20 sec

Rear Support hold x 20 sec

Flexibility Hold each stretch for 30 seconds Pike Stretch

Straddle Pike stretch (pancake)

Kneeling lunge (both sides) Right Leg Splits

Left Leg Splits

Middle Splits

Bridge Hold 2 x 20 sec (rock n roll after each)

Bridge with shoulder Rocks x 10

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Skill/Activity M T W T F S S

Strength/Conditioning

Push Ups x 20

Straddle Hold/ Press to straddle stand or Press to handstand

Body Weighted Squats x 20 Sit Ups x 20

Dish Hold 20sec + 10 rocks Arch Hold 20sec + 10 rocks Side Plank (each side) 20 sec hold

Tuck Ups or V snaps x 20

Vault

High Knee running on the spot (1 min)

Rebound Jumps on the spot (Straight Legs) x 15

Squat jumps x 15

Extended Handstand Hold as long as possible(45 degrees)

Wall facing Handstand Hold x 30 sec or as long as possible

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Skill/Activity M T W T F S S

Bars

Front Support Shoulder Taps x 20

Dish to L-sit (Arms to ears) and return x 10 Front Support – Side walks (10 -1 5 steps both ways)

Candle Stick- stand up x 10

Beam

Releve walking- Fwd & Bwd 10 -15 steps each way

Passé Walks with point- Fwd

Bwd walks with point

Two feet Releve hold – Half turn on toes x 8

Passé half turn x 5 each side

Straight Jumps, Straight Jump series x 10

Floor

Scorpion Kicks x 10 each leg

Lunge into L Handstand *at wall*

Handstand Hold Total – 10 attempts

Cartwheel to lunge x 5 Cartwheel to snap in x 5 Back walkover/Front walkover 3 – 6 total

Tik Tok x 3

Stay active. Stay connected. the Y - Gymnastics Levels 1-4 Conditioning & Skills Checklist

Skill/Activity M T W T F S S

Dance Kicks- holding wall or bar Fwd Kicks x 10 with 10 sec hold

Back Kicks x 10 with hold

Sidekicks (each side) x 10 with 10 sec hold

Fwd body wave x 3 Bwd body wave x 3 Jumps x 8 each leg

Step x 5 each leg

Other

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