Week 13 & 14

Silks

Conditioning (30 sec stations)

Silk- Shoulder shrugs Silk- Low knot Pike ups Silk- straddle leg lifts
Plank with Hip Dips V ups Candlestick roll backs

Skill Sheet Pass Off: Hip key, Inversion Foundation

Station Round 1 (20-30 sec) Round 2 (30-45 sec) Round 3 (45-60 sec) Round 4 (1 min)
Silk Straddle invert (R L) x2 each side, 2x’s in the middle Hip key shapes: Scissor 5x, Scissor straddle 5x, Full hip key 3xs Inverted shapes (Tuck, pike, split, stag, double leg birds nest, single leg bird nest) Make a sequence: Pick 3-4 inverted shapes, exit, hip key, spin
Floor Straddle leg lifts Floor Hip key Stretch splits (alternate between R, L and middle) Oblique side tilts with weights

Hoop

Conditioning (30 Sec Stations)

Hoop 1- lifted straddle to pike Hoop 2- alternating knee tucks Hoop 3- slow mo inverts (or inverts from floor)
Hollow body rocks Alternating lunges crunches

Skill Sheet Pass Off: Inverted Skills

Station Round 1 (30-40sec) Round 2 (30-40 sec) Round 3 (1 min) Round 4 (1 min)
Hoop Inverted shapes under bottom bar (Tuck, pike, straddle, split, crab, one knee hooked and free leg towards floor) Inverted shapes under top bar (Tuck, pike, straddle, split, crab, one knee hooked and free leg towards floor) (teach sequence by adding 1 skill at a time) Delilah → delilah with hips pressed forward → martini → reverse angel → Optical split Sequence with spin
Floor handstand shapes Stretch back (Bridge, back bend, wall walk down, cat cow, cobra) Stretch splits (alternate between R, L and middle) Challenge: Try to hold crow pose