Silk Only

Station Round 1 Round 2
Silk From a knot: “Scoop the Tail” both sides (hip key drill) Hip key shapes: Scissor 5x, Scissor straddle 5x, Full hip key 3xs
Floor 1 Floor Hip Key Drill Oblique side tilts with weights/ kettlebells
Floor 2 Straddle Leg Lifts Stahl Bar oblique side lifts or oblique side crunches

Hoop Only

Station Round 1 Round 2
Hoop Inverted shapes (ball, pike, straddle, split) Martini, Reverse angel, optical split, walking man
Floor 1 Floor Inversion Sit Ups Elevated shapes: Use handstand blocks or other mats and hold the different shapes (tuck, pike, straddle) for 10-12 seconds.
Floor 2 Plank Hold Stretch back (Bridge, back bend, wall walk down, cat cow, cobra)

Silk and Hoop

Station Round 1 Round 2
Silk Inversions; Single and Double Tails (may utilize knot if students need support while learning) Hip Keys / Hip Key Drill
Hoop inverted shapes (add spin or have them go in and out of all shapes without touching ground) High Hoop- hip key drill, Low hoop: Sequence with below hoop and other skills
Floor Wall handstands Split stretches with yoga blocks

Conditioning

| Stretch 5 min | - Candlestick Roll Backs (block in between legs)