| Aerial Silks | ||
|---|---|---|
| 1:00-1:10 | Warm up | |
| 1:10-1:30 | ||
| (Inversions) | Round 1 | |
| ALL SILK: Find inverter type | ||
| Round 2 | ||
| Silk: hammock tucks (7-10) / crab lifts (see video attached below) | ||
| Floor: Scarecrows (if we have small weights AMAZING) | ||
| Round 3 | ||
| Silk: Split fabric single leg extensions | ||
| Floor: kneeling adductor stretch (all 4s, extend one leg to side, rock forward and backward) | ||
| Round 4 | ||
| Silk: Pistons | ||
| Floor: Full body roll ups | ||
| Round 5 | ||
| Silk: double foot lock splits- adductor squeezes | ||
| Floor: Pike hold (use blocks as needed) |
Round 6 Silks: Elevators Floor: hollow body hold Round 7: Silks: Pike Lifts / Rolling inverts Floor: Hip Dips Round 8: Silks: Invert in air (try each side and middle) Floor: stretch it out | | | 1:30-1:50 (Wraps) | HIP KEYS Round 1 Silk: Knot hip key (twist over) Round 2 Silk: Knot hip key with tail Round 3 Silk: Floor hip key Round 4 Silk: Seat belt hip key Round 5 Silk: Scissor Round 6 Silk: Scissor Straddle Round 7 Silk: Scissor Straddle Tuck (challenge to do it in the air if needed) Floor. Oblique side tilts with weights, scissor crunches, straddle leg lifts (single or double), floor hip key pathway | CATCHERS WRAP Round 1 Silk: Knotted pathway Round 2 Silk: same side knee hooks Round 3 Silk: Catcher wrap from ground Round 4 Silk: Catchers wrap 1 climb up Round 5 Silk: alternative catchers exit Round 6+ Keep working and cleaning catchers wrap/ invert. Try alternative entries | | 1:50-2:00 | Show off your skill! | Star drop/ salto star | | 2:00-2:30 | | |
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Alternative catchers wrap entries Instagram