Week 1 & 2
Conditioning (30 sec stations)
| Silk 1- Lifted Hangs | Silk 2- knotted knee tucks | Silk 3- climbing holds |
|---|---|---|
| Floor 1 - lemon squeezers | Floor 2- slow motion mountain climbers | Floor 3- bicycle crunches |
Skill Sheet Pass Off: Foundation Basic Climb Skill Bank: Russian Climb, Scarecrow
| Station | Round 1 | Round 2 | Round 3 | Round 4 | Round 5 |
|---|---|---|---|---|---|
| Silk | Climbing taps/ form | Basic Climb (R/L) or climb hold | Climb- focusing on descent (can introduce scarecrow if they have clean descent) | Russian Climb R/L | Climbing race OR pick other skills to review |
| Floor | standing single leg high knee hold | Floor climbing abs | Slow motion Mountain climbers (5-10 on each side) | Stretch |
Conditioning (30 Sec Stations)
| Hoop 1- Toes to bar or single leg lifts | Hoop 2- Shoulder Shrugs | Hoop 3- invert and hold, descent slow |
|---|---|---|
| Floor 1 - Single leg lifts on floor | Floor 2- Shoulder taps | Floor 3- squat jumps |
Skill Sheet Pass Off: Foundation Mount Hoop Skill Bank: Hocks mount, straddle mount, side mount, delilah mount
| Station | Round 1 | Round 2 | Round 3 | Round 4 | Round 5 |
|---|---|---|---|---|---|
| Hoop | Hocks Mount | Straddle Mount | Delilah mount | Side mount | Entrances- have them practice spinning into a mount, and then sequencing a few skills |
| Floor 1 | sit ups (pretending they are mounting a hoop on ground. Focusing on reaching their hands high | Single Leg lifts | Targeted conditioning |