Equipment Needed: Spotting Block, 2 Yoga Blocks, Panel Matt

Silk Only

Station Round 1 Round 2 Round 3
Silk basic/ Russian climb single foot lock sitting a block using both feet double foot lock, take one off, zig-zag or unicorn
Floor 1 superman hold on ground or block L handstand feet on spotting block handstand on matt or wall
Floor 2 straddle leg lifts over yoga block plank on floor or half yoga ball splits practice middle, left, and right

Hoop Only

Station Round 1 Round 2 Round 3
Hoop Saftey Dismount mill wheel roll/ cradle roll dismount side mount, arabesque, side star, single leg cradle, roll out. or mill wheel
Floor 1 Hold Splits with Yoga Block handstand practice with panel mat 2x 20 second superman
10 second rest
Floor 2 bridge practice partner back stretch partner back stretch

Silk and Hoop

Station Round 1 Round 2
Silk Single foot lock, ships prow, back stag, cocoon double foot lock splits with roll
Hoop side mount, arabesque, single leg cradle, roll out. straddle mount, millwheel, under the bar split
Floor Handstand practice on floor bridges on floor/ rock and roll

Conditioning

| Stretch 5 min | • Cat cow • Down dog/ cobra • Elbow cobra • Spinal twists • Kneeling bow pose (opposite hand grabs opposit foot) | | --- | --- | | Strength 5 min | • 10 chest raises • 10 side reaches each side (lay on belly, lift chest, reach to each side) • 20 second superman • 5x plank raise opposite arm/ leg | | Challenge 5 min | • partner chest raises • partner back stretch • bridges • rock and roll/ child's pose to cool down |