| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Silk | Knot hip key drills | Shaping (scissor, straddle, tuck) | Full Hip key |
| Floor 1 | Floor hip key drill | Straddle Leg lifts | Star Crunches |
| Floor 2 | Oblique side tilts | oblique side twists laying down or on bar | Pointed toe kick 5X Front, Side, Back |
| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Hoop | Introduce new skills: stag seat, fairy, hocks hang on top, mount top bar, rodeo | Introduce new skills cont. | Put all new skills together in a sequence. Can add spin if ready. |
| Floor 1 | Alternating Lunges (can add weights for challenge) | yoga block jump challenge (see kinder cirque videos) | Pike Press up with yoga blocks |
| Floor 2 | Wall bar hollow body pike lifts | L handstands or full handstands on wall | wall sit |
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Full Hip key / Hip Key spin | review any foot lock skills, or free silk |
| Hoop | Introduce or review skills to put in sequence | practice sequencing/ routines |
| Floor | split stretches (intentional, and correct form. Use a rainbow or yoga blocks if needed) | Bridges, cobra, cat cow (back stretches) |
| Standing Lunges | -10 reps each side alternating lunge -10 pulses on each side -Side stretch 1x on each side (use your right hand to grab left wrist if right leg is forward, and stretch to the side keeping hips slightly tucked) | | --- | --- | | Kneeling Adductor Stretch | 5-10 reps on each side (see image below) | | Plank hip Openers | 5-10 on each side. | | Hip flexor stretch with yoga block | place yoga block on lower back horizontally -Knee to chest stretch 20 second hold -hamstring stretch 20 second hold (extend one leg on floor and one in air straight as possible)