Week 7/8

Silk Only

Station Round 1 (Speed round) Round 2
Silk Warm up single and double tail inversion from the ground Skills: Hexagon Straddle or Airplane angel
Floor 1 Weighted scarecrows (or no weight!) Push up (from knees ok)
Floor 2 Alternating Side Planks Shoulder taps

Hoop Only

Station Round 1 Round 2
Hoop inverted skill intro: Practice splits under the hoop, splits under the top bars, scarabs, orb Sequence: Straddle mounts, mermaid, angel, fair, under the bar split (top bar), Crab, hocks hang top bar)
Floor 1 Pike press with Yoga or acro blocks Straddle press with yoga or acro blocks
Floor 2 Splits with sliders ballerina arm flow (arms make a circle in front of chest, raise circle above head, open circle, when arms are halfway down turn palms towards ground, draw arms back together in a circle)

Conditioning

Ideas for whatever variation of stations you have for conditioning

Station Round 1 Round 2
Silk 1) 10x supporting single arm holds
  1. jump, catch, hold, hang till failure | 1) scissor legs (from knot or crochet arms)
  2. lifted hang shoulder shrugs | | Hoop | 1) Slow motion straddles (if needed straddle quickly, then exit slowly)
  3. Spider man leg extensions | 1) flutters
  4. low hoop plank hold | | Floor | 1) slider pike ups (start in a plank and slide feet up to pike and return)
  5. Burpees | 1) Mountain climbers
  6. Squat jacks |