Five Star Athletics

Virtual Classes: BHS 101 A

Reminder for Coach:

• You should be engaged with the kids just like in class

• Wear a staff shirt

• Make sure the background for your video is great!

• Try to talk with every kid in every class

Class Plan:

1. Welcome- 2 Minutes
   1. Have everyone enter their name in the chat
   2. Remind the to stay muted so everyone can hear
   3. Cameras on
   4. Today we will need:
      1. Something to Jump Back on to that is soft like a bad or couch
      2. Wall Space.
      3. Something elevated to push off of to a handstand on the wall
2. Warm Up- Coach should demo each activity so they know what to do
   1. 30 Jumping Jacks
   2. 20 Alternating Lunges
   3. 20 Tap Tap Squats
   4. 30 High Knees
3. Stretch-
   1. Straddle
      1. Reach Left
      2. Reach Right
      3. Reach Middle
   2. Lunge
   3. Straight Leg
   4. Splits
   5. Switch
   6. Ankles
   7. Wrists
   8. Bridges
      1. Holds and Rocks
4. Education- Answers should be typed in chat
   1. How do we first start generating our power for a BHS?
      1. By pushing through our toes up through our shoulders
   2. Which direction should all parts of our body be traveling when we jump?
      1. Back

1. Shape Work
   1. Open Hips
      1. Sit In Pyke on bed or couch and reach for toes
      2. Snap arms back press hips to ceiling hold for 3 seconds
      3. 25 Reps
   2. Bridge/core Work
      1. Bridge Hops 20 times feet together
      2. Bridge Hop to Handstand
         1. Off Elevated Surface to wall
         2. 15 reps
         3. Feet Together!
         4. If they can not go on to wall just go to alligator on floor
      3. Laying on Back with hips on edge of bed or couch 25 straight leg lifts to candlestick

1. Handstand Work
   1. Handstand Shoulder Shrugs 25 times
      1. Head in, Belly towards wall as close to wall as possible
   2. Handstand Push Ups X 5 (10 for anyone who would like a challenge)
   3. Handstand hollow body pulls
      1. Back towards wall, feet only on wall, hands good spacing away from wall with open hips
      2. Pop off toes only and try and pull legs to handstand without falling
      3. 15 times

1. Round Offs-
   1. Cart-Off rebound – 10
      1. Focus on start in the lunge
      2. Arms by ears the entire time
   2. Sit and jumps on couch or bed 10 times
      1. Making sure to push through toes and keep hips open
      2. Make sure it is traveling back
   3. Cart off Jump to back 10 times
   4. Same rules as the straight jump back, but chest needs to be up fast out of the cart off

1. Class Closing:
   1. Great job everyone!!
   2. What is one thing you did today?
      1. Type in chat and coach read them outloud!