For Warm up’s Start  facing American flag (make a box around mat). Close to Mirror.

 

1.   Run & Circle Right Arms (White to Yellow)

2      Run & Circle Left Arm (Yellow to White)

3     Run-white kicking Bottom (White to Black)

4.    Run with knees up (Black to White (back to start)

5.    Line up into 5 Lines (on the lines)

6.    Straight Jumps (towards wall)

7.    Long Jumps (back to mirrors)-Go to left mat

8.   Tuck Jumps

9.   Long Jumps Reboud-Go to left

10. Straddle Jumps

11.    Pike Jumps-Go to left

12     Arms in T Step -(Kick in front of hand) Right *step-Kick to Left in front * step-Kick behide hand Right* Step-Kick behide                                hand Left * Step Right Arabesque w/Arch * Step Left Arabeque (Straight-Tuck-Pike jump)

13.   Chase-Go to left

14.   Line up into window on floor  (each line window on their line and left mat)

15.    Arms up & down (1-8)

16.    Swing & Clap (1-8)

17.    Pike holds (1-8)

18.    Slowly Roll up (1-8)

19.   Straddle Arms in T & Swing Right to Left (1-8)

20.    Windwills (1-8) -look over shoulder

21.    Lumber Jacks (flat back)

22.    Straddle Touch Toes Right/Left/Middle

23.    Have a sit on floor

24.    Straddle Position w/S stretch

25.    Straddle Stretch Reach Right/Left/Middle

26.   Sit on floor in pike position-arms behide-push back as far as you can go (Shoulder Stretch).

27.   Split (hands on hips/arms up) in lunge, pike, then side into splits Right & Left. Straddle Split.

28. Cat Stretch (hips over knees)

29.    Bridge (R & R), Bridge Leg up (R & R), Bridge Rock back & forward, (Rock & Roll)

30. Stretch Wrist

 

Warm Up & Stretch Routine

Parts Broken Down

 

 

For Warm up’s Start  facing American flag (make a box around mat). Close to Mirror.

 

1.   Run & Circle Right Arms (White to Yellow)

2      Run & Circle Left Arm (Yellow to White)

3     Run-white kicking Bottom (White to Black)

4.    Run with knees up (Black to White (back to start)

5.    Line up into 3 Lines (on the lines)- you for 3. 1st place lines up on Velcro line (and rest line up behide)

6.    Straight Jumps (towards wall)- Arms up by your ears, square your ears, point your toes, lock your legs out and stay in hollow positon

7.    Long Jumps (back to mirrors)-Go to left mat (towrd exit of gym). You will now contine to tumbling in the middle of the mat. This is tue for every time you see go to the left.  Long jumps freeze positon with arms in front, swing arms back, jump as far as you can (swing arm back to front) land in freeze position.

8.   Tuck Jumps-Striaihgt jum but bring knee to chest.

9.   Long Jumps Reboud-Go to left. Same as long jump but after long jump you jump to hollow position

10. Straddle Jumps-jump up into straddle -feet should always come back together.

11.    Pike Jumps-Go to left (kick both feet up in front of you at the same time.

12     Arms in T Step -(Kick in front of hand) Right *step-Kick to Left in front * step-Kick behide hand Right* Step-Kick behide hand Left * Step Right Arabesque w/Arch * Step Left Arabeque (Straight-Tuck-Pike jump)

13.   Chase-Go to left. Turn to face flag. Step out w/one foot and tap with the other and repeat.

14.   Line up into window on floor  (each line window on their line and left mat)

15.    Arms up & down (1-8)

16.    Swing & Clap (1-8)

17.    Pike holds (1-8)

18.    Slowly Roll up (1-8)-Roll up to standng position

19.   Straddle Arms in T & Swing Right to Left (1-8)

20.    Windwills (1-8) -look over shoulder Straddle postion touch toe with opposite hand (look at your shoulder)

21.    Lumber Jacks (flat back)-lock finger and hit in between straddle.

22.    Straddle Touch Toes Right/Left/Middle

23.    Have a sit on floor

24.    Straddle Position w/S stretch

25.    Straddle Stretch Reach Right/Left/Middle

26.   Sit on floor in pike position-arms behide-push back as far as you can go (Shoulder Stretch).

27.   Split (hands on hips/arms up) in lunge, pike, then side into splits Right & Left. Straddle Split.

28. Cat Stretch (hips over knees)

29.    Bridge (R & R), Bridge Leg up (R & R), Bridge Rock back & forward, (Rock & Roll)

30. Stretch Wrist

 

Rules:

1. There is no talkiing during class (you may talk on breaks only)

2. If you are caught talking while a coach is talking it's

      1st warning 20 push ups

      2nd 50 push ups

      3rd dismissed from class

    If you are caught talking during a stunt everyone runs 5 laps. There is no talking durng stunt (zero) 

    If  you are caught laughing during a stunt eveyone runs 10 laps. 

    If a flyer hits the groud it 20 laps plus 20 push ups. Flyer do not hit the floor. (flyer is excluded) but 

    -if the flyer jumps out of a stunt she will not be excluded from laps and push ups.

    If a flyer knees are elbows a base it's 10 laps (this is if bases are proper basing)

3. You are not allowed to enter the gym til coach gives you permission.

4. There is no sitting while a class is in session.

5. You must wrap your wrist before class start or on a break.

6. When waiting for instructions or waiting for any drills you are not talk, sit down, jump tumble and etc..please respect your        class mate and coaches.

7. No food is allowed in the gym except water or powerad. Make sure you throw trash away even if it's not yours. If you see            please be kind and pick it up. Thank you in advance. No gum plz!