Week 7/8

Silk Only

Station Round 1 Round 2
Silk opposite side climb with hula hoop (see aerial physique) Challenge climb: brazil nut climb, mermaid climb, moody climb Penche split Challenge skills: astronaut, single foot flag, split silk single star to fallen angel, candy cane star drop
Floor 1 Weighted scarecrows (or no weight!) Push up (from knees ok)
Floor 2 Alternating Side Planks Shoulder taps

Hoop Only

Station Round 1 Round 2
Hoop Back balance and back balance variations Challenge: Roll from back balance to front balance Alien split and crab under the bar and inside the hoop Challenge: meathooks
Floor 1 Pike press with Yoga or acro blocks Straddle press with yoga or acro blocks
Floor 2 Splits with sliders ballerina arm flow (arms make a circle in front of chest, raise circle above head, open circle, when arms are halfway down turn palms towards ground, draw arms back together in a circle)

Silk and Hoop

Station Round 1 Round 2
Hoop Sequence: Side mount, mermaid, angel, angel split, rotate to gazelle split, gazelle split variation, back balance (challenge: grab feet), drop to knees, unhook one knee, single knee hang grab foot, re-hook knee, backflip exit Cont. Sequence
Silk Sequence: somersault climb, straddle hold and roll, Candy cane star drop, back balance, exit Cont. Sequence

Conditioning

Ideas for whatever variation of stations you have for conditioning

Station Round 1 Round 2
Silk 1) 10x supporting single arm holds
  1. jump, catch, hold, hang till failure | 1) scissor legs (from knot or crochet arms)
  2. lifted hang shoulder shrugs | | Hoop | 1) Slow motion straddles (if needed straddle quickly, then exit slowly)
  3. Spider man leg extensions | 1) flutters
  4. low hoop plank hold | | Floor | 1) slider pike ups (start in a plank and slide feet up to pike and return)
  5. Burpees | 1) Mountain climbers
  6. Squat jacks |