Warm Up (5-7min)

Cardio and stretching; go over body positions w/ Lils (see Circuit 2 vid for more info)

Stations (bar side) (2min White+/ 1min 30s Lil)

1. Monkey Bars (checked w/ Avery lol, and Lils can reach it as long as there is a box for them to stand on)
2. Box or Cargo Net
   1. Lil: Jump, land, roll
   2. White: Dive rolls
   3. Yellow: Webster dive rolls
   4. Green, Blue, Purple: Websters
3. Bar
   1. Lil: Big swings, spotted gargoyle hangs, window escapes
   2. White: regrips, gargoyle hangs, window escapes
   3. Yellow: Pullover, pullover cast, window escape 180
   4. Green: regrip 180s, pullover cast 180, pullover safety vault, flying gainer
   5. Blue: flying gainer, window escape 360
   6. Purple: reverse flyaway
4. Barrel
   1. Lil: Spidey HS
   2. White: Bridge
   3. Yellow: bhs w/ barrel or punch front drill
   4. Green: bhs on floor, punch front drill, back tuck timer, ro bhs
   5. Blue: tucks on floor, ro bhs, ro tucks, b-twist drill
   6. Purple: b-twist, ro bhs bt
5. Handstands
   1. Lil: Superman and Hollow Holds
   2. White: HS
   3. Yellow: HS Holds
   4. Green: HS walk/HS front roll
   5. Blue: HS front roll, HS hold (7s)
   6. Purple: HS Pushups
6. Vaults - typical vaults; see video

Circuit 1 - Front Tumbling (~5 min for White+/~3.5min for Lil)

Watch the video! This is different from how we've done things recently! 

The first circuit is primarily front tumbling based:

TicTac off wall --> Trampoline (Lil: tuck jumps; W: dive rolls; Y: Front Tuck; G: FHS or Front tuck; B: Front Tuck, Half or Layout; P: Front Half/Full) --> Kicks --> Carts (Lil: Cart; W: Cart; Y: RO/1HandCart; G: Gumbi; B: raiz/progression; P: Raiz/TDR) --> Ricochet mats (G+ can do wall spin) --> forward rolls --> tictacs on wall again

‍

Circuit 2 - Back Tumbling (~5 min White+/~3.5min for Lil)

Watch the video! This video also has warm-ups for Lil Ninja mentioned at the end.

Up small wall, down pole --> trampoline (Lil: straddles, W: tuck jumps; Y: bhs; G: back tuck or bhs review; B: back half, layout; P: back full) --> kicks --> Carts (lil and white: cart; y/g: macaco; blue/purple bhs) --> ricochets --> backwards rolls --> wall again.

Ideally, the Circuits should be fast-paced (we want them able to do multiple reps of the skills) while still receiving corrections. At Ninjacon, they talked about how circuits allow repetition to set in and allows kids to get quick-fix corrections for harder skills while still feeling accomplished at other, easier skills in the circuit.