| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Silk | Single Foot lock in air (each side). Can use drill with a mat if they are needing to practice tying it with their feet | Single or double foot lock 2-3 climbs up. | Single- or double-foot lock skills (splits with roll, straddle back, candy cane) |
| Floor 1 | Tying foot lock “in air” by sitting on a mat and using feet | Foot Articulation releve/ plie 10x’s | Ring to cone planks |
| Floor 2 | Tying foot lock “in air” by sitting on a mat and using feet | Toe points 10x’s each side with thera band, Pike & Straddle Stretch | Laying sidekicks (15-20 each side, can add ankle weight for extra challenge) |
| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Hoop | Cinder roll dismount | Mill Wheel Dismount | 30 second skill challenge into dismount |
| Floor 1 | Wall Handstands | Alternating body position lifts (tuck, pike, straddle) | Hollow body Hold |
| Floor 2 | Tricep dips (can be done on floor or trampoline/ block edge) | elevated sit ups | Plank Hold |
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | Review single foot locks in air & Skills (dinner roll, basket) | Review Double Foot locks in air & skills (splits with roll, straddle back) |
| Hoop | Use skill cards to see how many different skills they can do in 1 minute, practice using new dismounts at end of turn | Sequence or Skill (select an option that is best for your class)- Idea sequence Hocks mount, star on bar, wineglass, flyer, millwheel dismount |
| Floor | Side-lying Single Leg Kicks (20 each side) | Nerve glide sequence |
| Silk | Pistons (can be done from floor or in air), Straddle tip ups (can do in a knot), Single leg V ups, can can legs |
|---|---|
| Hoop | long leg compression lifts (leg in front, leg turned out, leg turned in) add pulses for challenge, Frog shoulder curls or straddle curls, gallops with negatives |
| Floor | Straddle Roll Overs, Box jumps, bicep curls, Wall sit hold or yoga chair pose, Active straddle stretch, straddle round abouts |