GROUND WARMUP
PULLOVER INTO ARMBREAKER (Back Balance) Mount
INTERMEDIATE FLOW: Twist Up Split into Kneehook Triangle Sequence
UPRIGHT CROSSBACK – Double Kneehook to Arabesque Exit Sequence
ANGEL & UPWARD ANGEL
BIRDSNEST INTO HALF ANGEL Trick Under bar
BIRDSNEST Under the Bar Trick
MIXED GRIP SINGLE LEG MONKEYROLL roll mount trick
SINGLE LEG MONKEYROLL mount roll trick
PULLOVER TO Y-SCALE mount
Beatback Pullover Off the Back of the Bar
HANGING BEATBACK beats under bar
ANGEL PULLOVER
BAR WARM-UP / CONDITIONING
SKILLS
TRICKS + SEQUENCES
PULLOVER INTO ARMBREAKER (Back Balance) Mount
INTERMEDIATE FLOW: Twist Up Split into Kneehook Triangle Sequence
UPRIGHT CROSSBACK – Double Kneehook to Arabesque Exit Sequence
ANGEL & UPWARD ANGEL
BIRDSNEST INTO HALF ANGEL Trick Under bar
BIRDSNEST Under the Bar Trick
MIXED GRIP SINGLE LEG MONKEYROLL roll mount trick
SINGLE LEG MONKEYROLL mount roll trick
BACK TO LINE HANDSTAND INTO GAZELLE ropes above bar trick
flow intermediate
INTERMEDIATE FLOW ONE
BEG/INT FLOW ONE
MIXED GRIP BACK ROLL TO STANDING roll above bar transition
Mixed Grip Back Roll into Boxy Lady above bar trick
PULLOVER TO Y-SCALE mount
Half Iron Cross in the Ropes (Flag Body Floated) trick above bar ropes
FIGURE FOUR (Part 1)- Entry from Standing
Beatback Pullover Off the Back of the Bar
FIGURE FOUR (Part 2) – Exit to hip hang
HANGING BEATBACK beats under bar
STANDING FLAG LEG ROLL-UP TO FIGURE FOUR trick sequence
ANGEL PULLOVER
Leg Lock Split to Figure Four (Part 3)
HIP BALANCE PROGRESSIONS
PINWHEEL (MILL CIRCLE)
SKIN THE CAT
TOE HANG
KNEEHANG with Rope
KNEEHANG IN LINES + BLUEBIRD SNAKEDOWN
AROUND THE WORLD + PROGRESSIONS
FEATHER ROLL-UP
FLAG LEG PULLOVER INTO BABY
FEATHER ROLL-UP – TWIST GRIP ENTRY
HOOKED LEG GAZELLE