Skill Sheet Pass Off: Inverted Skills Skill Bank: inverted split, crab, inverted bow and arrow
| Station | Round 1 | Round 2 (repeat 2-3 times) | Round 3 (repeat 2-3 times) |
|---|---|---|---|
| Silk | Knotted inversions (3-4) can add gazelle shape or have them crochet one leg and push other behind them) | Invert without the knot through the middle, Try to hold for 3-5 seconds | Single tail inversion on right and left |
| Sequence: Ball rocker, split, pike, split, stag legs, come down | |||
| Floor 1 | Weighted scarecrows (or no weight!) | Push up (from knees ok) | Weighted Glute Bridges |
| Floor 2 | Alternating Side Planks | Shoulder taps | Plank Dips |
Game: Play rock paper scissors if extra time! Rock is a ball rocker upside down, Paper is a pike or candlestick hold upside down, scissors is a straddle or split
Skill Sheet Pass Off: Inverted Skills Skill Bank: inverted split, crab, inverted bow and arrow
| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Hoop | Scarab forward and backward | Inverted split (under hoop then under the top bar) | Sequence it: Straddle mount, stag seat, fairy, mount top bar, hocks hang, scarab forward, scarab backwards, under bar split, return to seated, exit. |
| Floor 1 | Pike press with Yoga or acro blocks | Straddle press with yoga or acro blocks | Acro blocks: transition from straddle to pike. Yoga Blocks: alternate pike and straddle press and see which you can hold longer. |
| Floor 2 | Splits with sliders | ballerina arm flow (arms make a circle in front of chest, raise circle above head, open circle, when arms are halfway down turn palms towards ground, draw arms back together in a circle) | Plies: 5 demi, 5 grand, in 1st and 2nd position. |
Ideas for whatever variation of stations you have for conditioning
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | 1) 10x supporting single arm holds |