| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Egg beaters : Practice pathway from floor (back, side, back), then full skill | Egg Beater Skill Options: Egg beater to straddle back, triple egg beater, split balance, creature |
| Floor 1 | Push up to push up pulse | Foot Articulation releve/ plie 10x’s |
| Floor 2 | 2nd position plie & pulses 15 each | Toe points 10x’s each side with thera band, Pike & Straddle Stretch |
| Station | Round 1 | Round 2 |
|---|---|---|
| Hoop | Straddle Roll Dismount (Full skill high, spotted, or cheese mat low) Extra Challenge: Remount the hoop/invert after the drop without touching the floor | Back tuck dismount (spotted high) with Cheese mat, snapdowns low. Extra Challenge: Trashcan drop before the back tuck, beat to trashcan to back tuck |
| Floor 1 | Wall Handstands | Alternating body position lifts (tuck, pike, straddle) |
| Floor 2 | Tricep dips (can be done on floor or trampoline/ block edge) | elevated sit ups |
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Sequence Option: Dinner roll, Split lever from single foot lock into single ankle hang, ankle hang penche split | cont. Sequence or do as many double footlock skills as possible in 1 minute using single, double, and egg beater footlocks. Single footlock skill: Pegasus, Single foot lock on one pole rebecca split to inverted split. |
| Hoop | Sequence Option: High mermaid, high angel, optical split, beauty roll, amazon, single leg cradle, flying squirrel, straddle roll dismount | cont. Sequence or use skill cards to see how many different skills they can do in 1 minute, practice using new dismounts at end of turn (Spot the back tuck or snap down drill on low) |
| Floor | Side-lying Single Leg Kicks (20 each side) | Nerve glide sequence |
| Silk | Pistons (can be done from floor or in air), Straddle tip ups (can do in a knot), Single leg V ups, can can legs |
|---|---|
| Hoop | long leg compression lifts (leg in front, leg turned out, leg turned in) add pulses for challenge, Frog shoulder curls or straddle curls, gallops with negatives |
| Floor | Straddle Roll Overs, Box jumps, bicep curls, Wall sit hold or yoga chair pose, Active straddle stretch, straddle round abouts |