Conditioning (30 second stations- see insta video at end of lesson plan)
| Silk: Side pull ups (1st drill in video) | Silk: Lifted hang straddle knee taps (2nd drill in video) | Silk: knotted cross overs (3rd drill in video) |
|---|---|---|
| Floor: Push ups | Floor: Mountain climbers | Floor: X sit ups |
Skill Sheet Pass Off: Hip Key Skill Bank: Swing seat, hip key lay out, Russian climb entrance to hip key, hip key spin
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Silk | Knot hip key drill | Shaping (Scissor, straddle, tuck) | Full kip key | Russian Climb entrance to hip key, hip key spin, swing seat, hip key lay out |
| Floor | Oblique side tilts | Straddle leg lifts | Floor hip key | Stretching |
Conditioning (30 Sec Stations)
| Hoop: Shoulder shrugs | Hoop: Fan Kicks | Hoop: lifted hang (keep knees up) |
|---|---|---|
| Floor: Squats | Floor: Reverse Lunges | Floor: Plank |
Skill Sheet Pass Off: Seated Skills Skill Bank: Man on moon, secretary, figure 4, scissor seat, stag seat, fairy
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Hoop | Introduce new skills (pick 3-4 for the day) | start stacking skills | Practice sequence | Sequence with spinning |
| Floor 1 | Review hip key shapes or can mirror partner on the hoop doing seated shapes | hold plank while speed switching with partners | splits/ pigeon while watching partner | choose stretching/ conditioning |
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