Conditioning (45 sec stations)
| Silk 1- Knotted Straddle sit ups (try only moving 2-3 inches) | Silk 2- lifted hangs in tuck position | Silk 3- shoulder shrugs |
|---|---|---|
| Floor 1 - plank hold | Floor 2- Straddle Leg lifts | Floor 3- V ups |
Skill Sheet Pass Off: Crochet Climb, Tick Tock motion
| Station | Round 1 (30 sec) | Round 2 | Round 3 | Round 4 | Round 5 (sequence) |
|---|---|---|---|---|---|
| Silk | Knotted crochet climb drill | crochet climb | Crochet Climb → cross twice behind back → tick tock to sit up | Crochet Climb → Cross twice → Wrap legs→ Sit up in butterfly | Crochet Climb, cross twice behind back, pike to climb above, knee drop, tick tock, birds nest, chair descent OR Fallen angel |
| Floor 1 | Single leg switches | Seal or bridge stretch | Candlestick rolls to standing | Handstands (can hold against the wall) | 20 squats, 20 sit ups, 20 push ups then rest |
Conditioning (45 Sec Stations) (see videos for floor)
| Hoop 1- Knee squeezes (start in hocks and squeeze heels to bottom) do 10 and then 5 straddle inverts | Hoop 2- hanging tuck lifts (hang from top or bottom of hoop and lift knees to chest) | Hoop 3- Single leg lifts (single, single, then double) |
|---|---|---|
| Floor 1 - reverse plank leg extensions | Floor 2- Alternating back leg lifts | Floor 3- Front Lunge extensions |
Skill Sheet Pass Off: Drop on Hoop , Cleanliness of Lines, Control of Feet
| Station | Round 1 | Round 2 | Round 3 | Round 4 | Round 5 |
|---|---|---|---|---|---|
| Hoop | star on the bar (back balance) | star on the bar → amazon armpit | Star on the bar → Amazon → Wineglass | Star on the bar → Amazon → Wineglass → wineglass drop | Straddle mount→ star on the bar → wineglass → wineglass roll out, re-mount, mermaid, beauty roll, single leg cradle roll out |
| Floor 1 | tricep dips on spotting block or ground | L handstand on spotting block | Trying for full handstand | Seal or bridge stretch | Watch sequence - help partner clean up lines |