GELB

Outside Single Leg Hook

Open Delilah

Front Delilah

Stag Seat

Secretary Seat

Man in the Moon

ROT

Delilah Mount

Half Cradle

Side Star

High Arabesque

Stag Seat

Layout (Vorstufe für Gazelle)

ORANGE

X-Spin

Outside Double Leg Hook

Straddle Position

Double Hocks Hang

Inside Mermaid

weiss

Delilah Mount

Delilah (normal und gekreuzt)

Peter Pan / Inside Arabesque (über die Seite hochgezogen)

Figure 4 Seat

Splits Away (+ Walk)

CONDITIONING

Crunches
Pull Ups

Negative Pull Ups (ecentric lower down)

Shrugs

Straddle

Pike drills

Hocks sit ups

Elbow hangs

Forward roll

Mounts AND BASIC MOVES UNDER THE BAR

Delilah

Open delilah

Double Hocks hang

Single Hooks Hang supported (Fuß mit Hand oder anderem Fuß nach unten drücken)

Side climb mount (from delilah in the hoop)

Straddle mount and dismount

Pike mount and dismount under the hoop

Front Fold: Rolling Entry to and from sitting (über Inside Mermaid)

Reverse Entry Delilah to Crescent Moon

Beginner Seats

Stag/Side seat

Figure 4 seat

Scissor seat

Secretary seat

Man in the moon

Beginner Skills

− Splits away

− Mermaid

− Cobra

− Angel

− Reverse angel

− Arabesque

− High arabesque

− Birdie

− Side star

− Single leg cradle

− Cradle

− Owl

− Standing up from owl

− Splits/stag (progression: crab) under the bottom bar

− Walking Man (mit Händen)

− Candle Stick (mit Händen)

− Crescent moon

− Gazelle

− Birds nest

− Star on the bar

− Wineglass

− Front Amazon and Side Amazon

− Front Fold Ball, Basic, Full & Front Balance(Eingang über Inside Mermaid)

INTRODUCING DYNAMIC MOVEMENT

Hanging beats from hocks

Mini mill wheel (Rolle von Birdie nach vorn runter)

Half cradle roll down

MOUNTS AND BASIC MOVES UNDER THE BAR

− Pike mount and dismount under the hoop
− Pike mount and dismount in the hoop
− Pull Over to Front Fold

INTERMEDIATE MOVES

− Back Balance Options: Pike, Half, Full (Stag Arch Plank)
− Crucifix
− Iron Fanny
− Reverse Figurehead (Stehen, Hüfte am Hoop & nach hinten lehnen)
− Walking Man ohne Hände
− Candle Stick ohne Hände
− Ankle Hang
− Single Leg Hocks Hang
− Reverse Splits Away
− Hip Hold Ball, Pike, and Straddle

UNDER THE TOP BAR

− Pike in Hoop
− Hocks Hang – top bar
− Splits/ Stag/ Crab in Hoop
− Scarab – forwards and backwards (Hocks Hang & Hoop wegdrücken)
− Delilah on Top

− Hocks Splits (ein Knie eingehängt & Split)
− Shoulder Stand – Single Leg Hocks, Pencil, and Straddle
− Full Shoulder Stands – Gazelle, Stag/Splits, and Pike
− Extended Hocks Splits (from hocks hang, from splits under the bar)
− Single Leg Scarab – double hand and split grip

DYNAMIC MOVEMENT

− Pop Off Pike Mount
− Roll to Single Hocks/Mini Mill Wheel (im Vergleich zu L2 mit Händen lösen)
− Single Leg Cradle Roll
− Cradle Roll to Hocks
− Single Leg Hocks Slide
− Double Leg Hocks Slide
− Russian Mount
− Half Tombe
− Around the World (classic)
− Beauty Roll
− Forwards Tuck Roll
− Hocks on Top Slide to Front Balance
− Full hanging beats (hängen, schwingen, sitzen)

Voraussetzungen:
− Pike im Hoop
− Pull Over Entry
− Single hand 5 sec.
Ziele:
− Auf dem Hoop (sitzend)/ drüber in hip/knee on strop
− Invert am Strop
− Hängen an einem Arm
− Hängen in einem Ellenbogen

Course Content:
ADVANCED MOVES
− Skin the Cat
− Chard
− Hip Hold Splits (from splits under the bar and from front balance fold)
− Poisson
− Inside Out Splits
− Jigsaw (top bar and bottom bar)
− Horizon Splits
− Russian Split/Lever Split (from chard and skin the cat)
− Meathook
− Foot Hang
− Heel Hang
ADVANCED BEATS (erst in Level 4, daher Basic Beats in Level 2?!)
− Beat to Tuck Through
− Beat to Straddle Through
− Beat to Single Leg Cradle
− Beat to Pike Pop Off
ADVANCED ROLLING MOVEMENTS
− Around the World Pike and Straddle
− Hip Roll/ Cinderella Roll
− Full Mill Wheel
− Cradle Roll Out
− Barrel Roll
DROPS/FULL RELEASE MOVES
− Gazelle drop to double hocks
− Start on the bar drop to double hocks
− Single Knee Pop Drop
− Hocks on Top Drop to Front Balance
− Full Tombe