Conditioning (30 second stations)
| Silk: Knotted straddle inversions (can pass through froggy if needed) focus on not jumping | Silk: Scissors from knot | Silk: Ball rockers (tucking upside down in a ball, pull up to come out) |
|---|---|---|
| Floor: Hollow body hold | Floor; Weighted scarecrows (use small weights, arms bent 90 deg. rotate up and down) | Floor: Laying side leg kicks |
Skill Sheet Pass Off: Inversion Foundation Skill Bank: Inverted split, Crab, single leg bird's nest, double leg bird's nest
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Silk | Invert (do in a knot if needed) if they can do out of a knot do it in middle and on each side | Introduce individual inverted shapes. (If they cannot invert at all have them work on inverted shapes in knot, try with a spot) | Inverted sequence (ball rocker → split → crab → single leg birds nest → exit | Clean up sequence. Try holding each pose and counting to 5. Watch lines and toes |
| Floor | Single leg lifts (5-10 each side) | Pike press with Yoga blocks | Splits with sliders (practice starting in half split, sliding out a few inches and returning to half split) | work on back flexibility |
Conditioning (30 Sec Stations)
| Hoop: Hanging Knees to Chest | Hoop: negative pull ups (jump up and lower down controlled- if they can do full pull ups even better!) | Hoop; Straddle invert under hoop. |
|---|---|---|
| Floor: micro bends- bend and flex (3-5 then switch legs) | Floor: Straddle Roll overs | Floor: Single leg lifts |
Skill Sheet Pass Off: Inverted Skills Skill Bank: inverted split, crab, inverted bow and arrow
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Hoop | Speed round- invert under hoop, switch with partner, then invert holding top bar | invert on top hoop, keep one knee hooked, unhook one knee and push it behind (see how pretty they can make this pose by arching back) | inverted split | sequence: Inverted split, crab, split, bow and arrow, re hook, scarab, single knee hang (with hands on top bar) |
| Floor 1 | NA Speed round | Cat cow (getting ready to stretch back) | Stretch splits | Stretch splits/ back |