| Station | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| Silk | From ground hip key review (use beginner drills if needed) | Hip key in air | Repeat hip key in air OR teach hip key skills (archer, secretary, sailboat, swing seat) |
| Floor 1 | Floor hip key drill | Straddle Leg lifts | Star Crunches |
| Floor 2 | Oblique side tilts | oblique side lifts | Super Sit-ups |
| Station | Round 1 | Round 2 | |
|---|---|---|---|
| Hoop | Mount top bar, enter into tick tock | clean up tick tock, add spin | Full sequence (spin, side mount, scarab, tick tock, exit, cinder roll dismount) |
| Floor 1 | Alternating Lunges (can add weights for challenge) | yoga block jump challenge (see kinder cirque videos) | Pike Press up with yoga blocks |
| Floor 2 | Wall bar hollow body pike lifts | L handstands or full handstands on wall | wall sit |
| Station | Round 1 | Round 2 |
|---|---|---|
| Silk | review hip keys and hip key skills | sequencing for routines |
| Hoop | Review sequences & tick tock | sequencing for routines |
| Floor | split stretches (intentional, and correct form. Use a rainbow or yoga blocks if needed) | Bridges, cobra, cat cow (back stretches) |
| Standing Lunges | -10 reps each side alternating lunge -10 pulses on each side -Side stretch 1x on each side (use your right hand to grab left wrist if right leg is forward, and stretch to the side keeping hips slightly tucked) | | --- | --- | | Kneeling Adductor Stretch | 5-10 reps on each side (see image below) | | Plank hip Openers | 5-10 on each side. | | Hip flexor stretch with yoga block | place yoga block on lower back horizontally -Knee to chest stretch 20 second hold -hamstring stretch 20 second hold (extend one leg on floor and one in air straight as possible)