Course curriculum

  • 1

    Conditioning

    • Bracket Grip

    • Cast Climbs

    • Forearm Stands Against Pole

    • Half Handstand Against Wall

    • Inside Leg Hang Placements

    • Leg Lifts - Hands Low

    • Leg Lifts - Standing

    • Leg Lifts Straddle

    • Outside Leg Hang Placements

    • Pencil Holds

    • Pull Up Crunch with extra hip pop

    • Pull Up Sit Climbs

    • Seated Floor Choppers

    • Shoulder Mount Floor Crunches

    • Shoulder Mount Hangs

    • Floor Superman Practice

    • Hip Bridge Shoulder Mounts

    • Side Climb

    • Forearm Climb

    • Floor Cupid Crunches
  • 2

    Heavy Spot Skills

    • Cross Ankle Release

    • Cross Knee Release

    • Invert Entries - From Knees, Standing, Chopper

    • Invert Exit - Crucifix to Mermaid

    • Invert Exit Outside Leg Climb Over

    • Invert Exit - Crucifix to Shoulder Mount Roll

    • Crucifix

    • Outside Leg Hook - Apprentice - Climb Over
  • 3

    Skills

    • Angel Spin

    • Boomerang Spin

    • Carousel Spin

    • Cradle Spin - from standing, bracket grip

    • Figure Skater

    • Jamilla Sit

    • Passe Dismount

    • Reverse Grab

    • Reverse Stag Spin

    • Side Spiral Standing, stronghold grip

    • Stag Spin

    • Twisted Grip Descent

    • Wrist Seat

    • Wrist Seat to Jazz Split

    • Ballerina from Standing Sad Girl

    • Hanging Split

    • Ice Skater

    • Juliette Spin

    • Star Gazer

    • Triangle Marley

    • Up Split

    • Apprentice and Genie