| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Silk | inversion climb or summersault climb | single star drop | somersault climb, inversion climb, all star drops( single, salto, cartwheel, candy cane, double) |
| Floor 1 | Straddle leg lifts | splits or over splits stations | Over splits( left, right) |
| Floor 2 | Straddle Pancakes | v-ups | Handstand practice or press handstand |
| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Hoop | crescent moon roll or beauty roll | clockwork split | Russian roll, crescent moon roll, beauty roll, |
| Floor 1 | candlestick roll backs | Seal or bridge stretch | Middle Splits |
| Floor 2 | side kicks (from a mermaid) | L handstand on spotting block | Press handstand wall drill |
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | star drop variations ( cartwheel, salto, no handed) | Sequence: summersault climb, same side knee hook, no handed star drop, double ankle hang, exit |
| Hoop | russion roll or monkey roll | Sequence: Crescent moon roll mount, mermaid, beauty roll, amazon, mount top bar, clockwork split, drop top knee to bottom bar, Russian roll backwards, single leg cradle, single leg cradle roll out |
| Floor | walking L handstand around block | handstand practice on floor or rainbow mat |
| Stretch 5 min | Candlestick roll backs Hamstring stretch series (bend/extend, point/flex, pull) Straddle stretch sequence (torso circles, forward stretch, side stretch, flat back forward fold hold) | | --- | --- | | Strength 5 min | Plank hold Hollow body hold Hollow body rocks V-ups Side leg kicks (from a mermaid) | | Challenge 5 min | Rolling like a ball Pike lifts with block (single and double leg) Pike press ups Straddle roll overs (start laying on back, rock and roll back into straddle) |
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ScreenRecording_06-23-2025 14-10-13_1.mov