Silk Only

Station Round 1 Round 2
Silk Belay: choose one entrance to focus on (Rebecca split entry, Twirlesque, cross back entry) attempt low and practice exiting. Add height once they are confident. If students already have belay teach any of the following or other belay skills (belay split, diamond, back dive, knee drop, Jacobs ladder) Ramon wrap: Teach from ground, then add height. Two entrances: opposite side knee hook or hip key entrance (need a bit of height). Once they have the wrap you can teach any of the following or other skills that utilize a ramon wrap (dive roll, front walk over, split lever)
Floor 1 use 5lb weights and do 10 forward raises/ 10 lateral raises, 10 scarecrows, 10 shoulder presses. Repeat 2x’s with 30 seconds rest in between Oblique Side Tilts with weights/ kettlebells
Floor 2 10 straddle leg lifts on each leg, then hold middle splits remainder of the time 25 X sit ups, then stretch back through bridges/ backbends/ other back stretches remainder of time

Hoop Only

Station Round 1 Round 2
Hoop Elbow hang Under hoop sequence: students create their own and use an elbow hang (if they need an idea: Elbow hang, elbow hang split, martini, under bar split, hip hold)
Floor 1 Floor Inversion Sit Ups Elevated shapes: Use handstand blocks or other mats and hold the different shapes (tuck, pike, straddle) for 15-20 seconds
Floor 2 Plank Hold Stretch back (Bridge, back bend, wall walk down, cat cow, cobra)

Silk and Hoop

Station Round 1 Round 2
Silk S- wrap (switchy switchy entry- do kick switch prep first, one shot entry- can practice in a hammock knot) Review wraps (belay, Ramon, S-wrap, Hip key both sides)
Hoop Review all under the hoop shapes retry elbow hangs for first 30 seconds, then go into cleaning and refining under the hoop sequence
Floor 20 Side lying grand batma each leg 10 standing grand batma each leg Wall handstand/ stretch splits with yoga blocks

Conditioning

| Stretch 5 min | - Candlestick Roll Backs (block in between legs)