Conditioning (30 sec stations- see instagram video)
| Silk: Side pull ups (1st drill in video) | Silk: Lifted hang straddle knee taps (2nd drill in video) | Silk: knotted cross overs (3rd drill in video) |
|---|---|---|
| Floor: Push ups | Floor: Mountain climbers | Floor: X sit ups |
Skill Sheet Pass Off: Hip Key in air, Catchers wrap Skill Bank: Russian Climb Hip key, Swing seat, flamingo (from swing seat), Swing seat knee drop, archer, secretary, sailboat, knee lock, French back balance (can add Salto), Single Star drop, Salto Star
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Silk | Catchers wraps: Can practice in knot with tails to get over leg, then switch and practice full skill, then practice in the air) | Hip keys in the air (If they don’t have it yet introduce Russian climb entry to hip key) | Pick 2-3 skills, trade on and off breaking them down | Sequence- practice adding spins to transition into skills |
| Floor | trace fabric pathway on leg for catchers wrap (knee to toe) | Review hip key shaping on floor) | Stretch while watching partner try new skills) | Stretch while watching sequence |
Conditioning (30 Sec Stations)
| Hoop: Shoulder shrugs | Hoop: Fan Kicks | Hoop: lifted hang (keep knees up) |
|---|---|---|
| Floor: Squats | Floor: Reverse Lunges | Floor: Plank |
Skill Sheet Pass Off: Strop Skills on Hoop Skill Bank: Tick tock in strop, Star in strop, Single leg gazelle in strop, straddle crochet in strop, Ballerina on strop, Buddah, airplane
| Station | Round 1 | Round 2 | Round 3 | Round 4 |
|---|---|---|---|---|
| Hoop | Practice getting into strop | Tick tocks and shapes in strop (see images) | Buddah / buddah shapes (see images) | can teach ballerina and then work on sequencing skills |
| Floor 1 | Hold plank while partner gets into strop | Straddle sit ups/ straddle leg lifts | back raises (this will help them practice the airplane buddah shape | Stretch |
Star in strop
Buddah shape
Gazelle in strop
Buddah airplane (actual air plan presses feet into strop
https://www.instagram.com/reel/DW6hmLTjeww/?igsh=NTc4MTIwNjQ2YQ%3D%3D