Week 1 &4
Silk Only
| Station |
Round 1 |
Round 2 |
| Silk |
Straight arm inversions |
No leg straddle climb |
| Floor 1 |
V-ups |
Pike ups on stahl bars |
| Floor 2 |
Wrist curls with weights |
Straddle leg lifts |
Hoop Only
| Station |
Round 1 |
Round 2 |
| Hoop |
Delilah prep (start lifting moving leg towards bar) |
Crescent moon roll mount |
| Floor 1 |
Side plank L |
Side plank R |
| Floor 2 |
Lemon squeezers side to side |
Overhead press |
Silk and Hoop
| Station |
Round 1 |
Round 2 |
| Silk |
Continuous side-to-side inversions in air |
Straddle hold in the air |
| Hoop |
Single knee hang R |
Single knee hang L |
| Floor |
Plank jacks with slider |
alternating toe reaches (laying on back left then right) |
Conditioning
| Stretch 5 min | - Candlestick Roll Backs (block in between legs)
- Front & Side Kicks
- Downward Dog
- Hamstring Bend & Extend/Point & Flex
- Sumo Squat Mobility |
| --- | --- |
| Strength 5 min | - Plank with Hip Twists
- V Ups
- Pike Lifts: legs over a block
- Single Leg Lifts over block
- Hollow Body Hold |
| Challenge 5 min | HOLDS!
- Plank Hold
- Pike Press Hold (on blocks)
- Plow/Candlestick Hold
- Headstand/Handstand Hold
- Crow Pose Hold |