Week 9&10
Conditioning (30 sec stations)
| Silk 1- Knotted Straddle sit ups | Silk 2- lifted hangs in tuck position | Silk 3- shoulder shrugs (toes on floor ok) |
|---|---|---|
| Floor 1 - plank hold | Floor 2- Straddle Leg lifts | Floor 3- V ups |
Skill Sheet Pass Off: Salto Prep (Pike to Climb above)
| 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 | Straddle in knot - complete 2 then switch with partner | Straddle → Gazelle (repeat this round 2x’s trying it on each leg) | Straddle→ crochet legs (watching for legs straight up) repeat 2x’s on each leg) | Straddle → crochet → pike to climb above (can walk it down or to salto prep pass through) Can repeat 2-3 times to let them walk it down and then prep pass through | Full salto if ready OR Oragami sequence from aerial physique (see videos) OR other knot sequence |
| Floor | Straddle leg lifts (both legs, working on extensions) | pigeon stretch (each round stretch different side) | Single leg switches | rock n roll to stand (do 5 then watch partner) | students can watch to understand pathway of the sequence |
Conditioning (30 Sec Stations) (see videos for floor)
| Hoop 1- Knee squeezes (start in hocks and squeeze heels to bottom) | Hoop 2- hanging tuck lifts (hang from top or bottom of hoop and lift knees to chest) | Hoop 3- Single leg lifts |
|---|---|---|
| Floor 1 - reverse plank leg extensions | Floor 2- Alternating back leg lifts | Floor 3- Front Lunge extensions |
Skill Sheet Pass Off: Rotating Skills Hoop, Cleanliness of Lines, Control of Feet
| Station | Round 1 (30-40sec) | Round 2 (30-40 sec) | Round 3 (1 min) | Round 4 (1 min) | Round 5 (1 min) |
|---|---|---|---|---|---|
| Hoop | Horse → single leg cradle | Single leg Cradle → single leg cradle roll out | Arabesque→ Birdie → Single Leg cradle → roll out | review mermaid/ peter pan (focus on rotating the hips fully) | Full sequence (add spin if able): Mount hoop → Mermaid or peter pan → arabesque → Birdie → Single leg cradle → Roll out → Delilah |
| Floor 1 | tricep dips on spotting block or ground | L handstand on spotting block | Trying for full handstand | Seal or bridge stretch | watch partner perform sequence and yell toes any time they need to point their toes |