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Focus: Body shaping/stacking with movement
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| Intro | Straight leg candlestick |
|---|---|
| Level 1 (Auburn BT) | Straight leg candlestick with hold |
| Level 2 (Auburn BT + IT) | Straight leg candlestick with hold to straight jump |
| Level 3 (Auburn IT) | Tuck ups from shins/feet to tuck shape |
| Level 4 | N/A |
| BHS | Straight leg candlestick with hold to straight jump |
| Power Pass | Tuck ups from shins/feet to BHS/tuck |
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The Why! This is strength building for body shapes with movement!
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Corrections: In a candlestick the hips should be over the shoulders with toes to the CEILING, not over head.
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| Intro (Auburn BT) | Plank walk out to planche |
|---|---|
| Level 1 (Auburn BT + IT) | Plank Pops |
| Level 2 (Auburn IT) | Handstand (2-count) to plank |
| Level 3 | Plank to tuck shape to BWR |
| Level 4 | N/A |
| BHS | Handstand (2-count) to plank |
| Power Pass | Progression to dead mat; skill per athlete |
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The Why! This is strength building for body shapes with movement!
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Corrections: Come back to the first rotation, and look at the shoulder placement and be sure athletes are driving from the upper back in the plank shape.
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| Intro (Auburn BT) | Bridge with shoulder rocks |
|---|---|
| Level 1 (Auburn BT + IT) | Bridge with alternating shoulder pops and toe pops |
| Level 2 (Auburn BT + IT) | Bridge with alternating shoulder pops to belly and toe pops |
| Level 3 (Auburn IT) | Fast arms from REVERSE TABLE TOP to bridge (IG video “fast arms with Izzy”) |
| Level 4 | N/A |
| BHS | Bridge with alternating shoulder pops to belly and toe pops |
| Power Pass | Tuck set drill |
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Focus: Shoulder flexibility and middle back stretch
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<aside> 🛠
Set Up… Sting mat (all levels)
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<aside> ❓
The Why! While maintaining the shape lets work fast, strong arms and get those arms leading the skills.
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<aside> 🚧
Corrections: Head tends to be thrown in these drills and we want to encourage the arms/hands to lead the entire time. Focus on keeping shoulders open the entire time.
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