Silk Focus

Station Round 1 Round 2 Round 3
Silk evaluate crochet climbs and tick tock Evaluate foot locks in air, evaluate leg/ ankle strength (keep legs straight in straddle back) Sequence (evaluate artistry, control and technique
Floor 1 mountain climbers Squat to handstand push Inversion Sit up
Floor 2 Plank Jacks Side Lunges Roll to Straddle

Skill Sheet Pass Off: Foundation Silk Skills Complete as many pass off skills as possible week 15 and then finish and do control/ artistry week 16

Pass Off Crochet Climb Tick Tock Motion Foot Locks In Air Hip Key In air Inversion in air Catchers Wrap & Exit

Hoop Focus

Station Round 1 Round 2 Round 3
Hoop Evaluate Pull over mount Evaluate strop Skills Evaluate pull over or inverts, and sequence.
Floor 1 Hollow body Hold 30 second tuck hang hold on bars Pike stretch
Floor 2 V ups handstand hold on wall Straddle stretch

Skill Sheet Pass Off: Foundation Skills Hoop

Pass off Mount Hoop Strop Skills Beats Drop/ roll on Hoop Under Hoop Skills
Examples Pull over Mount 3-4 strop skills
** 3-4 drop/ roll skills
3-4 under hoop skills

Silk and Hoop Extras

Station Round 1 Round 2
Silk Evaluate hip key in air Evaluate inversion and Catchers wrap in air
Hoop Evaluate beats and a drop on hoop Evaluate spin and hoop sequence
Floor weights: bicep curls, hammer curls, shoulder press, single arm rows Shaping- create as many aerial shapes as you can with your body on the floor

Conditioning

Flexibility Shoulder, back, right/ left leg
Strength 1 pull up or 10 assisted pull ups, 30 second hang,
Game Once you have finished evaluations play a conditioning game (idea is double banded partner challenge, ball pass with yoga balls) could take turns talking through sequence they will show for show week at end of class

Star Guide

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Conditioning Silk

Silks

Hoop