| Station | Round 1 | Round 2 | |
|---|---|---|---|
| Silk | Crochet Climb | Single Foot Locks in the Air | double foot locks on the ground or in the air lounger splits with roll take one of for a rebecca split or tear drop |
| Floor 1 | superman hold on spotting block | L handstand on spotting block kicking up to handstand | full handstand practice on the floor |
| Floor 2 | straddle leg lifts over yoga block | plank on floor or half yoga ball | middle splits or froggie |
| Station | Round 1 | Round 2 | |
|---|---|---|---|
| Hoop | Beats (x3) | Star on the bar | straddle mount, star on the bar wine glass transition |
| Floor 1 | v-ups | handstand practice with panel mat | partner back stretch |
| Floor 2 | hold splits with yoga block | backbends or bridge wall or floor | partner back stretch |
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Crochet Climb, Tick Tock, Birdsnest | Double foot locks, lounger, splits with roll |
| Hoop | beats (x3) return to seated, star on bar | Star on the bar, wine glass roll out or dynamic ransition to Delilah |
| Floor | handstand on floor | bridges on floor/rock n roll |
| Stretch 5 min | • Cat cow • Down dog/ cobra • Elbow cobra • Spinal twists • Kneeling bow pose (opposite hand grabs | | --- | --- | | Strength 5 min | • 10 chest raises • 10 side reaches each side (lay on belly, lift chest, reach to each side) • 20 second superman • 5x plank raise opposite arm/ leg | | Challenge 5 min | • partner chest raises • partner back stretch • bridges • rock and roll/ child's pose to cool down |