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
Lyra 102: Lyra Beginner Class Program
WARM UP
- Running Laps: Regular jog, high knees, kick the butt
- 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.
- Leg/hamstring series: Start in runners lunge, then drop the back knee and flatten out the foot while pulsing, then push back onto the back leg and straighten front leg, push for splits. Repeat both sides.
- 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.
- 5 chopper mounts
- 5 pike mounts
- 10 Crunch Beats: From a double knee hang, swing slightly and engage the core to tap the knees to prep for beats
FOCUS MOVES
- Front Balance Pike (Mount) From Floor & Full - PREPS
- Side chopper - both legs one side - Sierra Gazelle
- Coffin & Faint (possibly try combo, lift leg to top of bar)
- Roman Split (foot on and off)
- Back Balances:
- Pin Up
- Cocoon
- Straight
- Inverted Arabesque
- Ankle Hang
- Running Man
Lyra 203: Intermediate (Level 1/2) Class Program
Warm Ups
- Running Laps: Regular jog, high knees, kick the butt
- 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.
- Leg/hamstring series: Start in runners lunge, then drop the back knee and flatten out the foot while pulsing, then push back onto the back leg and straighten front leg, push for splits. Repeat both sides.
- 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.
- 5 chopper mounts
- 5 pike mounts
- 10 Crunch Beats: From a double knee hang, swing slightly and engage the core to tap the knees to prep for beats.
Routine to "High By The Beach" by Lana Del Rey
- Spins under the hoop
- Side chopper to open angel or closed angel
- Candle stick to crescent
- Birdie
- Peter pan
- Opposite side star
- BONUS: Double Gazelle!
Lyra 202a: Lyra Intermediate (Level 1/2) Combo
Mixed Level Combo
Chopper mount
Double Knee Hang to Talon Knee Hang
Profile Seat to Lean Out Straddle
Shoulder Mount to Single Knee Top Bar
Seat to Stand/Twisted Grip on Strap
Split leg to Side Star
Forward Roll
Lyra 201: Intermediate (Level 1/2) Class Program
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.
Dynamic Motion Moves
- Beats: Under the bar and from the top bar.
- Illusions: From the top bar, front of hoop to behind the hoop.
- Skin the cat: Rolling through pike, bringing the butt past the elbows, and returning.
Illusion
Mounts & Transitional Moves
Lyra 101: Beginner Class Program
Focus Moves
Straddle Back into side straddle back through coffin; our amazons (side amazon and back amazon); and splits away & leaping lean outs with a focus on "drawing a figure 8" with the toes to rotate the hips and force more of a split illusion
Mermaids:
One Leg Mermaid