Flexibility (F)

Question 1

FB

Answer 1

Back Layout to Surface Arch or Bent Knee Surface Arch

Question 2

F1a

Answer 2

Rapid Split from any position

Question 3

F1b

Answer 3

Rapid Knight position

Question 4

F1c

Answer 4

BK Surface Arch to Knight (extending the BK up to Knight)

Question 5

F2a

Answer 5

Walkout Front (to breath)

Question 6

F2b

Answer 6

Split to Front Pike (180’ arch with a straight leg)

Question 7

F2c

Answer 7

Split variants at the surface (demonstration of at least 2 splits)

Question 8

F3a

Answer 8

Split to Split through VP (changing legs)

Question 9

F3b

Answer 9

Ariana Rotation

Question 10

F3c

Answer 10

Combination of Right and Left Knight position

Question 11

F4a

Answer 11

Bent Knee Front Layout to Bent Knee Arch position
OR
Front Layout to Split with a straight leg

Question 12

F4b

Answer 12

From Surface Arch Position to Knight or Split with a straight leg

Question 13

F4c

Answer 13

Bent Knee Surface Arch to Bent Knee VP

Question 14

F4d

Answer 14

BK Surface Arch to Knight (lifting the extended leg to VP and extending the bent leg horizontally on the surface)

Question 15

F4e

Answer 15

Fishtail to Knight (horizontal plane along the surface)

Question 16

F4f

Answer 16

Fishtail to Knight (through VP)

Question 17

F5a

Answer 17

Knight to VP OR Knight to Fishtail through VP

Question 18

F5b

Answer 18

Bent Knee Surface Arch to VP

Question 19

F5c

Answer 19

Knight rotating 180’ (twisting in Knight position)

Question 20

F6a

Answer 20

Cyclone 180’ (BK Surface Arch Twirl 180 to a VP)

Question 21

F6b

Answer 21

Knight rotating 360’ (twisting in the Knight position)

Question 22

F6c

Answer 22

Knight join to VP while rotating 180’

Question 23

F6d

Answer 23

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)

Question 24

F7

Answer 24

Surface arch to VP

Question 25

F8a

Answer 25

Knight join to VP while rotating 360'

Question 26

F8b

Answer 26

Bent Knee Surface Arch position to VP rotating 360' (Nova rotating 360')

Question 27

F9

Answer 27

Surface Arch position to VP rotating 180'

Question 28

F10

Answer 28

Surface Arch position to VP rotating 360'