Workouts

Vault Workouts

Bar Workouts

 

Beginner Bar Workouts

  1. Sloth hang

  2. 5 second bent arm hang, 5 second pike hold

  3. Hollow hold/upside down hollow hold (fingers always forward!!)

  4. Uprise, 3 casts, pushaway, stick it!

  5. Fish flops or tap swings

 

 

Bar Workout Level 1

On High Bar:

  1. Pike hang, 5 seconds

  2. Bent arm hang, 5 seconds

  3. Tap swings

 

On Low Bar:

  1. Pullover

  2. Cast, Back Hip Circle

 3.  Cast, Sole Circle Dismount

 

 

 Bar Work out Level 2

 

On High Bar:

  1. 3 Pull ups, 3 Leg Lifts

  2. Tap swings

 

On Low Bar:

  1. Pike swings from a mat

  2. Pull over (legs straight and together)

  3. Cast, back hip circle

  4. Front mill circle (swing leg on and off neatly)

  5. Sole circle dismount (work toward a pike)

 

 

 Bar Workout Level 3

 

  1. Pullover (feet together, legs straight)

  2. Front hip circle, cast

  3. Single leg shoot, front mill circle, leg cut

  4. Cast, back hip circle, underswing dismount

If High Bar is available…

  1. Pike glide swings (out and back, three in a row, from mat or spring board)

  2. 6 pull ups

  3. 6 leg lifts

  4. Tap swings

 

 

Bar Workout Level 4/5

  1. Kip

  2. Cast, swing, long hang pullover (baby giant)

  3. Back hip circle, underswing

  4. 3rd tap swing do hips up or half turn dismount

  5. 8 pull-ups/ 8 leg lifts

On low bar:

  1. Cast, squat ons

  2. Front hip circles

  3. Mill circles

  4. Casts – past horizontal (to handstand?)

  5. Free hips

  6. Flyaways

Beginner

  1. SPRINT! Arms at 90 degrees, elbows in, fast!

  2. Three backward arm circles on black line on spring board… jump! Super tight stretch jump with arms reaching up by ears on the third swing.

  3. One foot on the words on board, then hurdle to two feet on the black line, backward arm circle, jump!

  4. On stacked 8” mats (softy on top), stand with arms tight at sides, everything super tight, and fall backward like a tree!

 

 

Vault Workout Level 1

 

  1. SPRINT! Arms at 90 degrees, elbows in, fast!

  2. Three backward arm circles on black line on spring board… jump! Super tight stretch jump with arms reaching up by ears on the third swing.

  3. One foot on the words on board, then hurdle to two feet on the black line, backward arm circle, jump!

  4. Running hurdle to stretch jump onto mats (w/arm circle)

  5. On stacked 8” mats, stand with arms tight at sides, everything super tight, and fall backward like a tree!

  6. On mats, fall like a tree, but from a lung, handstand

Vault Workout Level 2

 

  1. SPRINT! Arms at 90 degrees, elbows in, fast!

  2. Three backward arm circles on black line on spring board… jump! Super tight stretch jump with arms reaching up by ears on the third swing.

  3. One foot in front of the board, then hurdle to two feet on the black line, backward arm circle, jump!

  4. On stacked 8” mats kick to handstand, everything super tight, and fall to hollow flatback, looking at your toes with arms by ears!

  5. Pike ups with STRAIGHT LEGS on spring board (hands on stacked mats)

  6. Sprint to board, hurdle to line with two feet and backward arm circle, stretch jump, tight, arms up!

  7. Sprint to board, hurdle to line with two feet and backward arm circle, power both feet up to handstand (straight everything, of course), fall to flatback!

 

 

 Vault Workout Level 3

 

  1. SPRINT! Arms at 90 degrees, elbows in, fast!

  2. Three backward arm circles on black line on spring board… jump! Super tight stretch jump with arms reaching up by ears on the third swing.

  3. One foot in front of the board, then hurdle to two feet on the black line, backward arm circle, jump to top of high stacked mats!

  4. Pike ups with STRAIGHT LEGS on spring board (hands on high stacked mats), drive your heels!

  5. Sprint to board, hurdle to line with two feet and backward arm circle, stretch jump, tight, arms up!

  6. Sprint to board, hurdle to line with two feet and backward arm circle, drive heels up to handstand (straight everything, of course), fall to flatback!

 

 

Vault Workout Level 4/5

 

  1. SPRINT! Arms at 90 degrees, elbows in, fast!

  2. Three backward arm circles on black line on spring board… jump! Super tight stretch jump with arms reaching up by ears on the third swing.

  3. One foot in front of the board, then hurdle to two feet on the black line, backward arm circle, jump to top of vault

  4. Pike ups with STRAIGHT LEGS on spring board (hands on vault), drive your heels!

  5. Sprint to board, hurdle to line with two feet and backward arm circle, stretch jump, tight, arms up!

  6. Sprint to board, hurdle to line with two feet and backward arm circle, drive heels toward handstand, block off shoulders and fly through the air in a handspring, landing on your feet

Beginner Beam Workout

 

  1. Forward walk (airplane arms)

  2. Backward walk

  3. Arabesque!

  4. Ice cream scoop walk

  5. Waltz step (Plie, Releve, Plie)

  6. Swing Steps (hands on hips)

  7. Pivot turns

  8. Knee scales

  9. Stretch jump to floor.

 

Beam Workout Level 1

 

  1. Walks forward and backward

  2. Releve walks forward and backward

  3. Waltz step with pivot turns in releve

  4. Walk with leg swings to belly button height!

  5. Practice plié, stretch jump, plié

  6. Practice knee scales

  7. Practice lunge, lever, lunge

  8. Forward passé with hands on hips

  9. Knee cartwheel dismounts

  10. Practice mounts: uprise, leg swing over, arm circle, leg swing to squat, stand (whenever* you get on!)

  11. Well, maybe not every time, but lots (c:

 

Beam Workout Level 2

 

1. Releve walks forward and backward

  1. Waltz step with pivot turns in releve

  2. Leg swings, forward and backward

  3. Practice plié, stretch jump, plié

  4. Practice lunge, lever, touch down, lever, lunge

  5. Forward passé with hands on hips

  6. Three tick-tocks, lunge

  7. Practice dismounts (all the way to handstand!)

  8. Practice mounts (when you get back on the beam)

(front support, swing leg over, whip swing to pushup, jump to squat)

 

Beam Workout Level 3

 

  1. Releve walks forward and backward

  2. Waltz step with pivot turns

  3. Practice jumps and leaps

  4. Practice English handstands

  5. Practice your half heel turn

  6. Practice dismounts

  7. Practice mounts (every time you get back on!)

 

 

Beam Workout Level 4

 

  1. Releve walks forward and backward

  2. Waltz step with pivot turns

  3. Practice jump series and leaps

  4. Practice English handstands (hold!)

  5. Practice your half turn (full too if you like)

  6. Practice cartwheels

  7. Practice cartwheel, ¼ turn dismounts

  8. Practice mounts (every time you get back on!)

  9. Practice other skills if you feel creative

 

 

Beam Workout Level 5

 

  1. Releve walks forward and backward

  2. Waltz step with pivot turns

  3. Practice jump series and leaps (bigger!)

  4. Practice English handstands (hold!)

  5. Practice your full turn

  6. Practice cartwheels

  7. Practice back walkovers

  8. Practice dismounts (aerials too if you like)

  9. Practice mounts (every time you get back on!)

  10. Practice other skills if you feel creative

Beginner Floor Workout

 

Blue Floor

  1. Candlesticks (rocket rolls)

  2. Stretch, squat, forward roll, stretch!

  3. Tick-tocks, tick-tock touches; ¾ handstands

  4. Monkey jumps over line, or cartwheels with mat

  5. Leg swing, jump to arabesque, then add a step

  6. Plie, stretch jump, plié

  7. Forward passé

  8. Headstands (if older than four years)

 

Air Floor or Fat Mat

  1. Forward and backward hops

  2. Forward rolls and backward rolls (spot hips)

  3. Handstand forward rolls (with spot)

 

Wedge Mat

  1. Log rolls – super tight bodies, like a pencil!

  2. Backward Rolls

  3. Rocket rolls (spot hips)

 

Floor Workout Level 1

 

Blue Floor

  1. Candlesticks (rocket rolls!)

  2. Bridges, bridge rocks (if older than three years)

  3. Stretch, squat, forward roll, stretch (no monkey hands!)

  4. Work toward stretch, squat, backward roll, stretch

  5. Forward passé

  6. Forward chasse, step, kick

  7. plié, split jump, plié

  8. ¾ Handstands

  9. Cartwheels (with mat if necessary),  hand-hand-foot-foot

 

Air Floor or Fat Mat

  1. Handstand forward rolls

  2. Rocket rolls to handstand

  3. Standing round-offs

 

Wedge Mat

  1. Rocket rolls

  2. Bridge, kick-overs (over three)

Floor Workout Level 2

 

Blue Floor

  1. Handstands – everything tight and straight, shoulders pushed

  2. 1/2 turns in forward passé (heel snap) and plié, split jumps

  3. Forward and backward rolls (straddle too)

  4. Chasse, split leap, step, leg swing

  5. Cartwheels: lunge, hand-hand-foot-foot, facing back, hands up!

  6. Standing round-off, rebound!

  7. Cartwheels connected

  8. Running cartwheels, running round-offs

  9. Bridge, kick-overs

  10. Backward roll to pike stand

 

Air Floor or Fat Mat

  1. Handstand forward rolls

  2. Rocket rolls to handstand

  3. Round-offs from hurdle

 

Wedge Mat

  1. Rocket rolls (pinky pops) with spot if necessary

  2. Bridge, kick-overs

  3. Handstand to bridge, kick-overs

 

Floor Workout Level 3

 

Blue Floor

  1. Cartwheels: lunge, hand-hand-foot-foot, facing back

  2. Cartwheels connected: good and bad sides

  3. Running cartwheels, running round-offs

  4. Handstand to bridge, kick-overs

  5. Straight arm backward roll to push-up position

  6. Chasse, split leaps

  7. 1/2 turns in forward passé

 

Air Floor

  1.  Straight arm handstand forward rolls

  2. Straight arm backward rolls to push up or handstand

  3. Round-offs from hurdle, rebound!

  4. Back handsprings

  5. Round-off, back handsprings

  6. Straddle jump, jump ½ turns

 

Wedge Mat/ Green mat

  1. Straight arm back rolls to handstand (pinky pop!)

  2. Back handsprings

 

 

Floor Workout Level 4

 

Blue Floor

  1. Cartwheels: lunge, hand-hand-foot-foot, facing back

  2. Cartwheels connected: good and bad sides

  3. One-armed cartwheels: near and far arms

  4. Running cartwheels, running round-offs

  5. Round-off, back handsprings: one and two back handsprings

  6. Front handsprings to two feet

  7. Back and front walkovers

  8. Straight arm back extension rolls to handstand

  9. Chasse, split leaps

  10. Full turns in passé

 

Air Floor

  1. Whatever skills need work

 

Wedge Mat/ Green mat

  1. Straight arm back rolls to handstand (pinky pop!)

  2. Back handsprings

 

 

Floor Workout Level 5

 

Blue Floor or Air Floor

  1. Cartwheels: lunge, hand-hand-foot-foot, facing back

  2. Cartwheels connected: good and bad sides

  3. One-armed cartwheels: near and far arms

  4. Running cartwheels, running round-offs

  5. Round-off, back handsprings

  6. Standing back tucks off a panel mat

  7. Round-off, back handspring, back tucks

  8. Front handspring, step out, front handspring, two foot

  9. Back and front walkovers

  10. Straight arm back extension rolls to handstand

  11. Chasse, split leaps

  12. Full turns in passé

  13. Front tucks on air floor

Beam Workouts

Floor Workouts

 
 

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