Week 1 & 2
Conditioning (30 sec stations)
| Silk 1- Lifted Hangs | Silk 2- knotted knee tucks | Silk 3- Ball rockers |
|---|---|---|
| Floor 1 - lemon squeezers | Floor 2- slow motion mountain climbers | Floor 3- bicycle crunches |
Skill Sheet Pass Off: Crochet Climb, Tick Tock Skill Bank: Fallen angel, knee drop, butterfly, Chair Glissade Descent
| Station | Round 1 | Round 2 | Round 3 | Round 4 | Round 5 |
|---|---|---|---|---|---|
| Silk | Crochet climb (if needed add additional rounds to break down- knot drills to get shaping, start from ground to practice lifting hips) | Once they have crochet climb work through the exit- tick tock. You can have them practice the sitting up motion from a knot. Go into straddle and then tip pelvis forward to allow gravity to pull up. | Butterfly (from crochet cross once behind back, wrap each knee, pike legs, grab tails, straddle and sit up crossing legs at bottom and holding edges of tails) | Knee drop: Crochet climb, cross twice, pike to climb above, x chest pull over, hold tails above head slightly in front of chest, heels towards bottom, point knees towards ceiling and drop, straddle tick tock up | Fallen Angel |
| Floor | Single leg switches | straddle sit ups | Standing knee to toe (have them trace the pathway they should take the silk standing) | Stretch/ watch partner |
Conditioning (30 Sec Stations)
| Hoop 1- Toes to bar or single leg lifts | Hoop 2- Shoulder Shrugs | Hoop 3- invert and hold, descent slow |
|---|---|---|
| Floor 1 - Single leg lifts on floor | Floor 2- Shoulder taps | Floor 3- squat jumps |
Skill Sheet Pass Off: Pull over mount Skill Bank: (under lyra) Ballerina, (other ) amazon armpit, (Drops/ rolls) wineglass drop
| Station | Round 1 | Round 2 | Round 3 | Round 4 | Round 5 |
|---|---|---|---|---|---|
| Hoop | Pull over | Pull over → Front Balance → Ballerina | Pull over mount | Pull over mount → ballerina → twist to seated → amazon armpit → Wineglass drop | Add on to the sequence by remounting after wineglass drop |
| Floor 1 | reclined pull downs (Lay on back holding theraband and pull band down to chest) | Laying candle sticks (Hold a mat or something and lift legs up to candle stick) | Continue floor drills | stretch/ watch partner |