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Target Skill(s): pullover, front support, casts, forward roll |
Target Skill(s): pullover, glide swing, back-hip circle |
Target Skill(s): floor bar squat on, glide swing, pull-up pullover |
Target Skill(s): cast squat on, glide kip, horizontal cast, front hip circle, x2 back hip circle |
Target Skill(s): |
| bar 1 |
Jump to front support, 3 in a row straight arm casts |
Pullover (attempt), 3 casts |
Pullover, back hip circle |
Pullover, double back hip circle |
Pullover, double back hip circle, toe on, under swing dismount |
| conditioning bar |
Forward roll to candlestick hold |
Forward roll to candlestick hold |
Forward roll to candlestick hold |
Forward roll to candlestick hold |
Forward roll to candlestick hold |
| bar 3 |
Pullover, cast, under swing dismount (Spotting station) |
Glide swing, pullover, back hip circle, under swing dismount (Spotting station) |
Glide swing, pullover, back hip circle, under swing dismount (Spotting station) |
Glide kip, 2x back hip circle, under swing dismount (Spotting station) |
Glide kip, 2x back hip circle, cast, toe on, under swing dismount (Spotting station) |
| bar 4 + 2 spotting blocks |
3 casts in a row |
3 high casts in a row |
Standing straddle, jump to horizontal casts, cast back to blocks |
Standing straddle, jump to horizontal casts, cast back to blocks |
Standing straddle, jump to above horizontal casts, cast back to blocks |
| floor bar + soft mat |
Straddle on, fall to seated straddle |
Straddle on, fall to seated straddle |
+ elevating mats —Straddle on, fall to seated straddle |
+ elevating mats —Straddle on, fall to seated straddle |
+ elevating mats —Straddle on, fall to seated straddle |
| More side stations: |
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| Candlestick hold (upside down) |
Casting - focus on shape (look at bar, planching shape) |
Pullups: assisted (feet on block), or negative (start with chin to bar and lower slowly) |
Leg lifts: assisted (feet on block), or negative (start with feet to bar and lower slowly), one leg at a time, or together |
Glide swings: with or without roller (straight legs!) |
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