Week 11 & 12
Conditioning (30 sec stations)
| Silk 1- lifted hang | Silk 2- ball rockers (tuck upside down in a ball) | Silk 3- Knotted straddle leg lifts |
|---|---|---|
| Floor 1 - Superman Hold | Floor 2- Side plank (RIGHT) Challenge: Lift and extend top leg | Floor 3- Side plank (LEFT) Challenge: Lift and extend top leg |
Skill Sheet Pass Off: Basic Climb, Single Foot Lock, Double Foot Lock Skill Bank: Ship prow, back stag, back arch passe, split with roll, lounger
| Station | Round 1 (20-30 sec) | Round 2 (30-45 sec) | Round 3 (45-60 sec) | Round 4 (1 min) | Round 5 (1 min 15 sec max) |
|---|---|---|---|---|---|
| Silk | Basic climb or climbing taps | Russian Climb | Single Foot lock (first round have EVERY STUDENT have their own pole and practice tying it without standing up on it) Then have them switch with partners to practice with two poles | Double foot locks | Sequence (pick single foot lock sequence or double) |
| Single: Ship prow, back stag, back arch passe | |||||
| Double: Split, roll, lounger | |||||
| Floor | stand on one foot and lift opposite knee to chest, balance (strengthens hip flexors for climbs) | mountain climbers | Stretch bridges/ back bends. Can also work back walkovers or bridge kick overs | Splits (use panel mats or yoga blocks) | Straddle stretch, working on lines. Add single leg lifts if needed. |
Conditioning (30 Sec Stations) (see videos for lyra)
| Hoop 1- shoulder shrugs | Hoop 2- Single leg lift | Hoop 3- L sit to straddle 90 Degrees |
|---|---|---|
| Floor 1 - lay on belly with hands behind head, lift chest, hold, lower | Floor 2- single leg squat (add side twist for challenge (see video) | Floor 3-crunches |
Skill Sheet Pass Off: Dismount Hoop Skill Bank: Arabesque, Side star, Horse, Milwheel, Split under bar, Crab
| Station | Round 1 (30-40sec) | Round 2 (30-40 sec) | Round 3 (1 min) | Round 4 (1 min) | Round 5 (1 min) |
|---|---|---|---|---|---|
| Hoop | Dismount- review several ways to get down without jumping | Horse→ Milwheel → dismount | Milwheel→ split under the bar → crab | Arabesque → Side star → Horse → Milwheel - Split under bar → Crab | add spin to sequence |
| Floor | candle stick → Stand (this is practicing safety falls) | Forward roll to stand | Partner conditioning challenges (See video) | Partner conditioning challenges (See video) | watch partner for pointed toes and pretty lines |