Flexibility (F) Flashcards
FB
Back Layout to Surface Arch or Bent Knee Surface Arch
F1a
Rapid Split from any position
F1b
Rapid Knight position
F1c
BK Surface Arch to Knight (extending the BK up to Knight)
F2a
Walkout Front (to breath)
F2b
Split to Front Pike (180’ arch with a straight leg)
F2c
Split variants at the surface (demonstration of at least 2 splits)
F3a
Split to Split through VP (changing legs)
F3b
Ariana Rotation
F3c
Combination of Right and Left Knight position
F4a
Bent Knee Front Layout to Bent Knee Arch position
OR
Front Layout to Split with a straight leg
F4b
From Surface Arch Position to Knight or Split with a straight leg
F4c
Bent Knee Surface Arch to Bent Knee VP
F4d
BK Surface Arch to Knight (lifting the extended leg to VP and extending the bent leg horizontally on the surface)
F4e
Fishtail to Knight (horizontal plane along the surface)
F4f
Fishtail to Knight (through VP)
F5a
Knight to VP OR Knight to Fishtail through VP
F5b
Bent Knee Surface Arch to VP
F5c
Knight rotating 180’ (twisting in Knight position)
F6a
Cyclone 180’ (BK Surface Arch Twirl 180 to a VP)
F6b
Knight rotating 360’ (twisting in the Knight position)
F6c
Knight join to VP while rotating 180’
F6d
Flat Split or Split variants sustained at the surface for 3 seconds or more (split variants may not bend knees more than 90’ or lift the thigh past 45’ while transitioning from one split to another)
F7
Surface arch to VP
F8a
Knight join to VP while rotating 360’
F8b
Bent Knee Surface Arch position to VP rotating 360’ (Nova rotating 360’)
F9
Surface Arch position to VP rotating 180’
F10
Surface Arch position to VP rotating 360’
