week 9&10
Skill Sheet Pass Off: Salto Prep (Pike to Climb above)
| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Silk | Basic/ Russian Climb | Straddle in a knot 5x (straight legs pointed toes) | (from a knot) straddle, buddha, gazelle, crochet legs, pike to climb above, salto prep passthrough, backpack spin |
| Floor 1 | Straddle leg lifts | v-ups | watch sequence |
| Floor 2 | Straddle Pancake | splits or over splits stations | Middle splits |
Skill Sheet Pass Off: Rotating Skills Hoop, Cleanliness of Lines, Control of Feet
| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Hoop | Single leg cradle (can try roll spotted) | Mermaid high/low or Peter Pan | Hocks mount, mermaid, peter pan, arabesque, single leg cradle, single leg cradle roll out |
| Floor 1 | candlestick roll backs | L handstand on spotting block | Trying for full handstand |
| Floor 2 | Acro Block practice shapes( straddle, tuck, pike) | Seal or bridge stretch | L handstand (on blocks) |
| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Silk | Salto prep pass through in a Knot | Straddle, Buddha, Gazelle in a Knot | Practice sequence |
| Hoop | Mounts( straddle, hocks, side) safely dismounts NO Jumping out of Hoops | Single leg cradle roll or 1/2 mill wheel roll | Practice sequence |
| Floor | walking L handstand around block | handstand practice on floor or rainbow mat | handstand practice |
| Stretch 5 min | Candlestick roll backs Hamstring stretch series (bend/extend, point/flex, pull) Straddle stretch sequence (torso circles, forward stretch, side stretch, flat back forward fold hold) | | --- | --- | | Strength 5 min | Plank hold Hollow body hold Hollow body rocks V-ups Side leg kicks both legs | | Challenge 5 min | Rolling like a ball Pike lifts with block (single and double leg) Pike press ups Straddle roll overs (start laying on back, rock and roll back into straddle) |