Lyra 103: Level 1 Class Program - Arrows
WARM UPS
- Bear crawls or inch worms: down the room and back. Stand with the feet together, place hands on the floor, walk hands out into plank, pushup, then walk feet to hands with straight knees.
- Ab series: 20 crunches, 20 bicycle crunches to the left, 20 bicycle crunches to the right, 20 flutter kicks.
- Superman on the floor series: 10 raising arms only, 10 raising legs only, 10 raising arms and legs.
- Hoop conditioning
- 10 butt squeezes: from double knee hang, clench the glutes and release
- 15 shoulder shrugs: Hands slightly wider than shoulders, roll the scapula down without bending the elbows or sticking the chest out.
- 10 Assisted pull up: Sitting in the hoop, pull up so the chin passes the top bar.
- 10/10/10 Leg Raises: Hanging from the hoop, 10 knee to chest raises in the center, 10 to the left, and 10 to the right.
- 10 Crunch Beats: From a double knee hang, swing slightly and engage the core to tap the knees to prep for beats.
FOCUS MOVES:
- One Leg Pike Mount
- Arrow Under the Bar
- Forward Bend from Arrow
- Back-bend from Arrow
- Splits Under the Bar
- Stag Under the Bar
- Leaning Split Under the Bar