| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Climbing taps, Basic climb (R & L) | basic climb, speedy vs slow climbs |
| Floor 1 | point and flex sitting in pike & straddle | wall sit or squats |
| Floor 2 | Wrist curls with weights | Practice basic wrap with floor silk |
Skill Sheet Pass Off: Foundation Basic Climb Skill Bank: Russian Climb, Scarecrow
| Station | Round 1 | Round 2 |
|---|---|---|
| Hoop | Hocks hang, hocks mount (work on hand positioning and trying to reach minimum amount of times) | straddle, straddle mount (try to hold straight leg straddle for 3 seconds before mounting) Raise hoops so they are trying to mount with reaching up over their head. |
| Floor 1 | Rock and rolls | Leg lower and lifts |
| Floor 2 | Handstand | Overhead press |
Skill Sheet Pass Off: Foundation Mount Hoop Skill Bank: Hocks mount, straddle mount, side mount, delilah mount
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Basic with Scarecrow descent, introduce Russian climb | extra sequence: single foot lock with one pole, unicorn pose, double foot locks, splits with roll |
| Hoop | introduce sequence: straddle mount, man on the moon, figure 4, secretary, scissor seat, dismount | repeat sequence adding a spin |
| Floor | mountain climbers | Squats |
| Stretch 5 min | - Candlestick Roll Backs (block in between legs)