the Y - Gymnastics 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 Stay active. Stay connected. the Y - Gymnastics Levels 1-4 Conditioning & Skills Checklist 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 Stay active. Stay connected. the Y - Gymnastics Levels 1-4 Conditioning & Skills Checklist 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 Split Jumps x 8 each leg Step Split leap x 5 each leg Other Stay active. Stay connected..