Intermediate Lesson Plan 1&2 (AGC) | Notion

Silk Only

Station	Round 1	Round 2
Silk	Crochet Climb From Knot drill, Crochet climb pistons (lift hips up and glide toes up along silk)	Crochet Climb
Floor 1	Candlesticks	Point & flex toes in pike & straddle
Floor 2	Wrist curls with weights	Leg lifts

Hoop Only

Station	Round 1	Round 2
Hoop	Pull over mount, front balance roll-ups	Pull over → front balance → ballerina → pike hip hang → twist to seated
Floor 1	Hollow body holds	Pike lifts
Floor 2	handstands	Overhead press

Silk and Hoop

Station	Round 1	Round 2
Silk	Tick tock (focus on wrapping once or twice behind back)	Crochet climb → Tick tock → butterfly or fallen angel
Hoop	Work on sequence	Cont. sequence: Add skills after getting to seated position
Floor	Pike ups with sliders	Toe reaches (laying on back)

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 |