LEVEL 3
Flexibility
Pre-splits right (6 inches)
Pre-splits left (6 inches)
Pre-splits centre (6 inches)
Pre-toes to head (6 inches)
Pre-forward bend (4 inches)
Strength
Plank, hold for 30 seconds
Superman, hold for 30 seconds
Table top, hold for 30 seconds
V sit, hold for 30 seconds
Upper body lifts (20 consecutive)
Bridge, hold for 20 seconds
Wall sit, hold for 30 seconds
Handstand facing the wall (pike), hold for 20 seconds
Balancing Skills
Quarter scorpion, hold for 5 seconds (right and left)
Headstand (tuck), hold for 10 seconds
Seated double leg hold, hold for 10 seconds
Limbering Skills
Down to bridge
Walk down the wall to bridge and walk up the wall to standing
Bridge with transfer of weight
Bridge with kick and jump (right and left)
Inside out bridge (right and left)
Bridge walking
Bridge and kick over with a stack (right or left)
Bridge retiré développé (right and left)
Tumbling Skills
Backward roll
Cartwheel (right and left)
Cartwheel from one knee (right or left)
Straight handstand (right and left)
Other
Bonus Skill
Presentation/Grooming
Exam Etiquette