Compulsory

1. Barani straight legs

2. Barani straight legs, ½ twist jump, straddle jump – repeat x3

3. Barani, seat drop

4. Back somersault piked (or straight)

5. Back somersault piked (or straight), shaped jump – repeat x5

6. Crash dive straight

7. Crash dive straight, ½ twist to feet, shaped jump – repeat x3

8. Back somersault tucked to seat, ½ twist to feet

9. Back somersault tucked, back drop

10. Back somersault tucked, front somersault piked

Optional (4)

1. ¾ back somersault straight (lazy back), to feet

2. Back pullover, ½ twist to back landing

3. ½ twist to ¾ forward turnover

4. Tuck back to seat, ½ twist to feet, tuck back

5. Back drop, 1½ twist to feet

6. Front drop, ½ twist to front drop (Cruise)

Body Preparation – Compulsory

1. 5 consecutive V sits

2. 10 press ups continuous

3. 30 dorsal raises without stopping

4. Front support held for 30 seconds

5. Dish held for 30 seconds

6. Hopping 30 each foot

7. Basic core stability exercise – with arms by ears, balance on 1 leg with body nearly horizontal, show tuck position with 1 leg and both arms then line out with arms by sides – repeat x3 (without putting foot to floor), repeat for other leg

8. Holding sitting pike shape touching toes – 5 seconds

On Bed

1. 15 consecutive tucks, pikes, straddles

2. 15 straight bounces with arms held above head

3. 5 consecutive cradles

Routine

1. Back somersault straight

2. Straddle jump

3. Barani straight legs

4. Full twist jump

5. Tuck jump

6. Tuck back to seat

7. ½ twist to feet

8. ½ twist jump

9. Pike jump

10. Front somersault piked