Silk Only

Station Round 1 Round 2
Silk 1 hip key on ground and then scissor swings in the air review hip key shaping (scissor, straddle, tuck) then attempt in air
Floor 1 Floor Hip Key Drill Oblique Side Tilts with weights/ kettlebells
Floor 2 Straddle Leg Lifts Stahl Bar oblique side lifts or oblique side crunches

Hoop only

Station Round 1 Round 2
Hoop Broken arrow/ Varachi pose, Single Knee hang, candle stick, walking man Build sequence: hocks hang, under bar split, stag, broken arrow/ varachi, single knee hang
Floor 1 Floor Inversion Sit Ups Elevated shapes: Use handstand blocks or other mats and hold the different shapes (tuck, pike, straddle) for 15-20 seconds
Floor 2 Plank Hold Stretch back (Bridge, back bend, wall walk down, cat cow, cobra)

Silk and Hoop

Station Round 1 Round 2
Silk Inversion & Catchers wrap (may do catchers wrap from knot first round to understand pathway) Hip key in air, invert in air, catchers wrap in air
Hoop Review all under the hoop shapes build a sequence
Floor Wall handstands Split stretches with yoga blocks

Conditioning

| Stretch 5 min | - Candlestick Roll Backs (block in between legs)