Beyond Lesson Plan

Week 5/6

Silk Only

Station	Round 1	Round 2
Silk	Twisty climbs (twisty Russian, twisty crochet)	Star Drop review, (Single, Salto, cartwheel, double)
Floor 1
Floor 2

Hoop Only

Station	Round 1	Round 2
Hoop	strop shapes( straddle, t-pose, wine glass)	Ankle basket
Floor 1
Floor 2

Silk and Hoop

Station	Round 1	Round 2
Silk	No handed star drops (Single, Salto, cartwheel, double)	Spinning Drops
Hoop	Ankle basket or angle hangs of any kind	Spinning shapes
Floor

Conditioning

| Standing Lunges | -10 reps each side alternating lunge -10 pulses on each side -Side stretch 1x on each side (use your right hand to grab left wrist if right leg is forward, and stretch to the side keeping hips slightly tucked) | | --- | --- | | Kneeling Adductor Stretch | 5-10 reps on each side | | Plank hip Openers | 5-10 on each side. | | Hip flexor stretch with yoga block | place yoga block on lower back horizontally -Knee to chest stretch 20 second hold -hamstring stretch 20 second hold (extend one leg on floor and one in air straight as possible)

Micro bends 10x each leg | | Straddle Pike Lifts | -Butterfly stretch -single leg lift from straddle (8,8,4,4,2,2,1,1,1,1) -Both leg lifts 5x | | Yoga block pendulums | From the Half Split, straighten both legs and place blocks under your hands (either on tall or medium height depending on your hamstring flexibility). Extend your spine and fold forward over your front leg. Place your back foot at a 45- degree angle pointing forward. Flex your front foot, scoop abs in to draw your hip up and back. Lift your heel from the mat and circle it outside and around the block 5x. |