Silk Focus

Station Round 1 Round 2 Round 3
Silk Evaluate Climbs Evaluate Double Foot locks (can mark off single as well) Evaluate Inversion
Floor 1 mountain climbers Squat to handstand push inversion sit ups
Floor 2 plank jacks Side Lunges roll to straddle

Skill Sheet Pass Off: Foundation Silk Skills Complete as many pass off skills as possible week 15 and then finish and do control/ artistry week 16

Pass Off Basic Climb Single Foot Lock Inversion Foundation Hip Key Double Foot Locks Pike to Climb above

Hoop Focus

Station Round 1 Round 2 Round 3
Hoop Evaluate Mount/ Dismount Evaluated Seated Skills Evaluated Inverted Skills
Floor 1 Hollow body hold 30 second tuck hang hold on bars Pike Stretch
Floor 2 V ups handstand hold on wall Straddle Stretch

Skill Sheet Pass Off: Foundation Skills Hoop

Pass off Mount Hoop Seated Skill Inverted Skill Rotating Skill Dismount
Examples pick 2 or 3 different ways can do 3-4 seated skills can do 3-4 inverted skills
can do 3-4 rotating skills
can dismount 2-3 different ways

Silk and Hoop Extras

Station Round 1 Round 2
Silk Evaluate Hip Key Evaluate Sequence section or anything else (Leg/ ankle strength)
Hoop Evaluate Rotating Skills Evaluate Sequence section or anything else (pull over or 3 inverts)
Floor weights: bicep curls, hammer curls, shoulder press, single arm rows Shaping- create as many aerial shapes as you can with your body on the floor Conditioning

Conditioning

Flexibility Shoulder, Back, Right leg, Left leg.
Strength 15 second lifted hang on bar, 5 slow reverse pull ups or 1 pull up
GAME Once you have finished evaluations play a conditioning game (idea is double banded partner challenge, ball pass with yoga balls) could take turns talking through sequence they will show for show week at end of class

Star Guide

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Silk Conditioning

Foundation Silk

Foundation Hoop

Hoop Conditioning