| Station | Round 1 (speed round) | Round 2 | Round 3 |
|---|---|---|---|
| Silk | review hip key in air on both sides) Extra Challenge: hip key roll up, front balance into hip key, hip key into dive roll | Ramon Wrap Extra Challenge: Ramon wrap opposite side, hip swivels into opposite side invert | S wrap- one shot entry drill & switchy switchy entry Extra Challenge: S-wrap back balance entry, front balance into s-wrap |
| Floor 1 | Plank Hold | Oblique side tilts | Stahl bar oblique side lifts |
| Floor 2 | Hollow body hold | Straddle leg lifts | Star Crunches |
| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Hoop | Arabesque on strop, floating ballerina Extra Challenge: ballerina variation, flag on the strop | Figurehead drop Extra Challenge: Figurehead balance, teardrop on strop | Bow and arrow on strop into side star Extra Challenge: Allegra on strop, bow and arrow on the strop extreme |
| Floor 1 | Alternating Lunges (can add weights for challenge) | yoga block jump challenge (see kinder cirque videos) | Pike Press up with yoga blocks |
| Floor 2 | Wall bar hollow body pike lifts | L handstands or full handstands on wall | wall sit |
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Sequence Option: Matrix S-wrap Sequence (same side knee hook, catches wrap, climb above knee, key over, swim through middle, turn to sit, back dive to windmill, hook knee, climb up, switch kick, back balance | Cont. Sequence |
| Hoop | Sequence Option: Elbow hang spin, crescent moon mount, cross legs and twist, grab each side of strop, flying russian split, hook knee between strop, arch out, pull up to upper thigh, hook elbow and reach, mount, invert, grab and lift hoop, scorpion, circle leg to front and bend, leg back to scorpion straighten arms, straddle, slide to ankle hang, exit - extra challenge: trash can drop | Cont. Sequence |
| Floor | split stretches (intentional, and correct form. Use a rainbow or yoga blocks if needed) | Bridges, cobra, cat cow (back stretches) |
| Standing Lunges | -10 reps each side alternating lunge -10 pulses on each side -Side stretch 1x on each side (use your right hand to grab left wrist if right leg is forward, and stretch to the side keeping hips slightly tucked) | | --- | --- | | Kneeling Adductor Stretch | 5-10 reps on each side | | Plank hip Openers | 5-10 on each side. | | Hip flexor stretch with yoga block | place yoga block on lower back horizontally -Knee to chest stretch 20 second hold -hamstring stretch 20 second hold (extend one leg on floor and one in air straight as possible)