(Print) Use this randomly generated list as your call list when playing the game. There is no need to say the BINGO column name. Place some kind of mark (like an X, a checkmark, a dot, tally mark, etc) on each cell as you announce it, to keep track. You can also cut out each item, place them in a bag and pull words from the bag.
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read the ISU’s code of points (make a free program solo (for your level next season using the code of points.
Cardio – jump rope, dance, run for 30 min
Stretch for 30 minutes
5. Practice your axel or hardest jump 5 times
Learn to juggle three items with your hands
Pistol squats (both feet) 5 sets of 5
Get ups- roll on to your back and roll forward and stand up 5 times, kneel down arm in front back straight and jump up 5 times.
split jumps, butterfly, hitch kicks- 20 minutes
Landing position walks from driveway to driveway on a curb
Push ups (3 reps of 10)
Cartwheel landing in a shoot the duck, no touching the ground- 10 times
100 crunch challenge
10 second spirals with eyes closed on each foot (5 times each foot
Chair Jumps- sit in chair. Jump up vertically 5 times. Jump up pike 5 times. Jump up split 5 times. Jump up and broad jump 5 times. Repeat all twice.
Learn a
tik tok dance
Watch a whole event in your favourite discipline. on u tube or daily motion
Balance on one foot in H position while passing a weight around your body through your leg ( if you don’t have weights soup cans work great) 15 minutes
30 second hand stand
jumping jacks 100 jump challenge
Wall sits (3 reps at 1 min)
Animal walks 15 minutes
Run your own off ice program 30-45 min
spirals (both sides) for 20 minutes
Write down 3 goals for when you get back on the ice.
