Warmups

Partner RoM strength and balance https://www.instagram.com/reel/CvE77vyIJiA/?igshid=MzRlODBiNWFlZA==

Home Training

These are for any circus class folk who want to cross train at home 4 extra days a week!

Day 1

20-Minute Low Impact Full Body HIIT Workout | Sweat with SELF

Day 2 

https://youtu.be/UBMk30rjy0o

Day 3 

https://youtu.be/Y2eOW7XYWxc

Day 4

https://youtu.be/lyIPsWlnS1A?si=69fO-Hv3FjIL3kAd

 

Day 1

https://www.youtube.com/watch?v=UBMk30rjy0o

Day 2

https://www.youtube.com/watch?v=u4XXxbULc84

Day 3

https://www.youtube.com/watch?v=IT94xC35u6k

Day 4

https://www.youtube.com/watch?v=ZeJLIdQenTo

 

Day 1

https://www.youtube.com/watch?v=HhdYlniTjvg

Day 2 (shoulders)

https://www.silksstars.com/shoulder-support/

Dances

https://www.instagram.com/reel/CvM8XI9gJyA/?igshid=MTc4MmM1YmI2Ng==let%E2%80%99s

 

Hairspray tutorial

https://youtu.be/IJBBS_kk3Z0?si=EXL--xko8TxIhTSv

 

Practice to music:

https://youtu.be/lzhzTM55-pQ?si=5uIj1vfDUOuQ9sth

 

Advanced floor to aerials training

https://www.instagram.com/reel/CvGcvs3O4Tp/?igshid=MTc4MmM1YmI2Ng==

 

Daily Shoulder care

https://youtu.be/Lhd7U7zi2kQ?si=ACJwcW3Dq8M78-rO

 

Cool down 

https://www.aerialphysique.com/post/cool-down

 

Core

https://www.instagram.com/reel/CyIcocmrCgf/?igshid=MTc4MmM1YmI2Ng==

 

45 minute mobility workout

https://youtu.be/8bYGfj4snhQ?si=BH1KDfSe2pQukjZO

 

Doubles Trapeze doable sequence ideas:

 

Doubles Trapeze sequences

 

Duo trapeze (2 guys): inspiration

 

Duo trap training goals

 

Handstands tips

 

https://www.instagram.com/reel/CvKaA3OLD-j/?igshid=MzRlODBiNWFlZA==

 

Dance Trapeze 

 

dance trapeze tutorial 

 

Great shoulder exercises to prepare for intense shoulder goals on aerials:

Shoulder Prep EXERCISES

• Arm Circles Back 10x each way

• Shoulder Rotations with the silks 8-10x

• Reverse Table Top hold 15-30 counts

• Seated Shoulder Stretch with arms reaching back hold 15-30 counts

• Side-Lying Reverse Flag Arm 5x - press forearm into lower back and hold 10 counts, carefully lay back with your arm behind you 15-30 counts

• Quad Stretch on Wall - optional yoga block under knee 20-30 counts each side