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

W2•D4 | Today’s #Lyra #LPFtrickPick is called an #arrow, which is another #underthebar move! The #arrow is another entrace from a single-leg pike under the hook, then you engage your shoulders, lats, and core to straighten the body in the hoop! This video shows the #arrow transitioning into a #forwardfold, just one of many under-the-hoop transitions to play with! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ! FOLLOW @lovepolefitness_aerialarts for tips on #howtolyra or follow our #HowToPole • #howtocircus #trapeze #fitness #LovePoleStrong #hoop #leggings #funworkout #myworkoutsarefun #stronglikeagirl #aerialhoop #circeau #splitsunderthebar ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Special thanks to: Model, Videoographer, and Art Director: @lindseylightsfires

A video posted by LOVE Pole Fitness & AerialArts (@lovepolefitness_aerialarts) on