Week 13 & 14
Conditioning (30 sec stations)
| Silk- Shoulder shrugs | Silk- Low knot Pike ups | Silk- straddle leg lifts |
|---|---|---|
| Plank with Hip Dips | V ups | Candlestick roll backs |
Skill Sheet Pass Off: Hip key in the air, Inversion in Air
| Station | Round 1 (20-30 sec) | Round 2 (30-45 sec) | Round 3 (45-60 sec) | Round 4 (1 min) |
|---|---|---|---|---|
| Silk | Invert in air (2 Right, 2 Left, 2 center) | Hip Key in air | Hip key → Swing seat → flamingo → mermaid → Knee drop | Hip key sequence (can review swing seat sequence or archer/ secretary sequence) |
| Floor | Straddle leg lifts | Floor Hip key | Stretch splits (alternate between R, L and middle) | Oblique side tilts with weights |
Conditioning (30 Sec Stations)
| Hoop 1- lifted straddle to pike | Hoop 2- alternating knee tucks | Hoop 3- slow mo inverts (or inverts from floor) |
|---|---|---|
| Hollow body rocks | Alternating lunges | crunches |
Skill Sheet Pass Off: Under Hoop Skills
| Station | Round 1 (30-40sec) | Round 2 (30-40 sec) | Round 3 (1 min) | Round 4 (1 min) |
|---|---|---|---|---|
| Hoop | Crab pose (other inverted shapes) | Single knee hang (can try a sequence of delilah → Hip forward delilah → Single knee hang) | Candle Stick → Walking man | Build a sequence from all the under bar skills |
| Floor | handstand shapes | Stretch back (Bridge, back bend, wall walk down, cat cow, cobra) | Stretch splits (alternate between R, L and middle) | Challenge: Try to hold crow pose |