Silk Only

Station Round 1 Round 2
Silk Exiting Skills: Pick 1 skill and explore 3 different exits/ transitions Exiting Silks: do final skill of routine, practice returning to floor and exiting silk. Play with different exit options.
Floor 1 Visualize: athlete will sit and either close eyes or write in notebook as they think through the exits/ transition of their selected skill use 5-8lb weights and do 10 forward raises/ 10 lateral raises, 10 scarecrows, 10 shoulder presses. Repeat 2x’s with 30 seconds rest in between
Floor 2 Oblique Side Tilts with weights/ kettlebells Visualize: athlete will sit and either close eyes or write in notebook as they think through the ending of their routine

Hoop Only

Station Round 1 Round 2
Hoop Exiting Skills: Pick 1 skill and explore 3 different exits/ transitions Exiting Hoop: do final skill of routine, practice returning to floor and exiting silk. Play with different exit options.
Floor 1 Visualize: Elevated shapes:
Floor 2 Plank Hold 1 min then stretch back. Visualize: athlete will sit and either close eyes or write in notebook as they think through the ending of their routine

Silk & Hoop

Station Round 1 Round 2
Silk Routine with focus on exits/ transitions
Hoop Routine with focus on exits/ transitions
Floor Condition (Grand batma, wall handstands

Conditioning

| Stretch 5 min | - Candlestick Roll Backs (block in between legs)