| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Belay & egg beater foot locks | Hip Key both sides & ramon wrap |
| Floor 1 | Mountain climbers & Plank Jacks | Side Lunges |
| Floor 2 | Squat to handstand | Inversion sit up & roll to straddle |
| Station | Round 1 | Round 2 |
|---|---|---|
| Hoop | Elbow Hang, Back balance | Crescent Moon mount, Straddle Roll dismount |
| Floor 1 | Hollow body hold | V ups |
| Floor 2 | tuck hang hold on bars | pike & straddle stretch |
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | S wrap, same side inversion climb | Sequence |
| Hoop | Sequence | Sequence |
| Floor | weights: bicep curls, hammer curls, shoulder press, single arm rows | Shaping- create as many aerial shapes as you can with your body on the floor |
| Flexibility | Shoulder, Back, Right leg, Left leg |
|---|---|
| Strength | 1 minute hang, 2 pull ups |
| Games | Once you have finished evaluations play a conditioning game (idea is double banded partner challenge, ball pass with yoga balls) could take turns talking through sequence they will show for show week at end of class |