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SPIN CITY AERIAL HOOP BIBLE

Author: Kate Edwards
Spin City Aerial Fitness Ltd

spincityaerialfitness@gmail.com
www.spincityaerialfitness.com
www.spincityinstructortraining.com

All rights reserved. No copying or distribution in part or whole should take

place without authorisation. Not to be transmitted in any form or by any
means, without the prior written permission of the copyright owners in this
manual.

The purpose of this manual is to provide students a learning aid to use in Spin
City Aerial Hoop Classes. This book should be used as a memory aid for the
moves you have learnt from a qualified instructor, rather than to teach
yourself new moves. Spin City, the publisher and all persons involved in the
making of this manual take no responsibility for any injury to any degree to
any person as a result of participation in the activities described in this manual
and purchase of this bible constitutes an agreement to this effect. Moves are
performed at your own risk at all times, and should only be attempted in the
presence of a qualified instructor with a spotter, after a full aerial specific
warm up on load tested professional equipment, hung from load tested
rigging which has been set up by rigging professionals with crash mats in place
appropriate to the height you are working at. The aerial hoop moves featured
may not be suitable for everybody, and carry an element of risk. You may
experience some bruising or burn and feel slightly achy for a few days
afterwards. Some of the moves shown in this manual are of a highly physical
nature and should only be performed by persons in good physical condition
on the recommendation of an instructor. Spin City recommend you practice
safe progression when training aerial hoop focussing on injury prevention and
correct body alignment.

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INDEX
Page 4 Introduction
Page 5 Safe Hoop Training
Page 7 Spotting Technique

CORE HOOP MOVES

Page 8 Beginners Moves
Page 26 Intermediate Moves
Page 38 Intermediate Dynamic Movement
Page 52 Advanced
Page 64 Advanced Dynamic Movement

BONUS MOVES
Page 78 Single Point Specific
Page 92 Double Point Specific
Page 96 Hand Loop Work
Page 99 Flexibility Moves
Page 106 Dynamic Moves
Page 120 Variations on Core Moves
Page 136 Interesting/Unique Shapes
Page 147 Static Poses
Page 158 Split Strop Work

Page 169 Glossary

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SPIN CITY AERIAL HOOP BIBLE
Welcome to the Spin City Aerial Hoop Bible – the ultimate student
guide to aerial hoop for fitness! At Spin City, we know how difficult it
can be to remember all of the different moves you learn in class! This
manual has been produced to help you identify your Candlestick from
your Cradle, your Side Star from your Wineglass.

We have tried to put all the moves in this manual into two sections.
The first section contains the core moves, categorised into levels for
you. This is by no means definitive – as fitness aerial hoop is still a
developing sport with new moves emerging all the time and at Spin
City we try to keep our syllabus as up to date as possible! The second
section contains bonus moves, which have been split into different
categories including static poses, variations on core moves and
dynamic moves. These moves are here to compliment your fitness
aerial hoop training.

You will also find moves within this book that you love, and moves that
you hate! Some moves require strength, some require flexibility –
some are more technical than others and some involved more
coordination. We have tried to highlight any moves we feel are of a
‘professional’ standard by popping a ‘P’ next to them. Based on that,
you may find that you skip forwards and backwards in this book
continually – until the pages are completely worn! Don’t panic. At Spin
City – we think you should learn at your own pace, practice safe
progression, develop your own move repertoire and above all, love
fitness aerial hoop as much as we do!

So get yourself to a class and get started!

The Spin City Team

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SAFE AERIAL HOOP TRAINING
Due to the nature of our sport – it is paramount to consider the
specific health and safety points:

BASIC RULES
1. Learn all new moves from an Instructor
2. Never practice alone – always work with a spotter
3. Only practice moves you have been taught
4. Never teach moves to other students
5. Always warm up and cool down fully when training
6. Always use professional equipment and crash mats

EQUIPMENT
Spin City always recommends you use professional aerial hoops from
reputable companies for your training. These hoops will have been
load tested, they will come with a guarantee, a log where you can
record training hours and also weight loading limits. It is your
responsibility to check all of your equipment is in good working order
and has been assembled correctly before your session. When checking
your hoops you should regularly un-wrap your hoops and make sure
all welds at attachment points are sound, the ring is clear of any sharp
and abrasive edges or surfaces. Always ensure that your rigging is done
by a competent rigger, that the structure used is suitable for the
rigging of your equipment and that your hoops are rigged at a suitable
height.

CLOTHING
In terms of what to wear for aerial hoop, tight layers are best – often
with two layers on your legs. Leggings or tights can work well. Your
hands and feet will need to be conditioned to get used to the tape used
to wrap the hoops. This can take time and should be done gradually
but bare hands and feet help to make you safe on the hoop in certain

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more advanced moves. Gaiters or leg warmers can also be used to
reduce the pressure on the feet while you are learning.

SPOTTING
A spotter is a supporter for the dancer. This support initially can help
guide the student into position, secondly it can help support the
position or reassure the student and finally, should the student slip or
fall at any stage, a spotters aim is to try to help them land safely,
minimising the risk of injury. This is relevant to all moves performed at
height. Whenever a student in performing a move on an aerial hoop,
a competent spotter should always be present and alert. Crash mats
of an appropriate size and depth are a necessity whenever working on
an aerial hoop.

WARM UP/COOL DOWN

Make sure you complete an aerial specific warm up and cool down
prior to and after every training session on your aerial hoop. This is
vital to avoid injury, ensure the body is prepared for exercise and to
help the body recover post session.

HEALTH AND SAFETY

The nature of aerial hoop for fitness is that you are likely to be at height
off the floor, moving at speed and sometimes inverted. Because of
this, it is vital that the sport is taken very seriously, that students and
instructors have respect for the dangerous nature of the sport and that
health and safety is paramount in all sessions.

If you are interested in finding out more about instructor training –

head to www.spincitypolefitness.com and join our internationally
accredited instructor training programme.

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SPOTTING TECHNIQUES

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BEGINNERS

DELILAH DELILAH (hand variation)

CANDLESTICK (hands on)

HINTS AND TIPS

Shoulder alignment is vital

in all aerial work. Ensure
your shoulders are pulled
together, back and down
creating a ‘square’ position.
This should be maintained
throughout your aerial
hoop work.

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PIKE MOUNT/DISMOUNT STRADDLE MOUNT/DISMOUNT

SIDE BAR STRADDLE SIDE DISMOUNT

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DELILAH MOUNT/VINE CLIMB (start, mid-point and finish position)

NOTES

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HOCKS HANG STAG SEAT

OPEN DELIALH FULL LAYBACK SEAT

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FIGURE 4 SCISSOR SEAT

SECRETARY SEAT MAN IN THE MOON

MAN IN THE MOON SCISSOR SEAT (with bent

legs – Secretary Seat)

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PIKE SEAT PIKE SEAT
(legs crossed) (legs uncrossed)

MARLEY NOTES
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COBRA MERMAID

INSIDE MERMAID FLYER

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SUPERMAN THUNDERBOLT

PIKE SPLITS AWAY SPLITS AWAY

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ARABESQUE ARABESQUE (leg variation)

HIGH ARABESQUE HIGH ARABESQUE (leg variation)

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ANGEL REVERSE ANGEL

HIGH ANGEL

HINTS AND TIPS

When mounting and

dismounting the hoop, try
to ensure your weight is
dropped directly under the
rigging point of the hoop,
and that you are engaging
your core muscles. This will
help control any movement
and stabilise the hoop.

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BIRDIE PREP

HINTS AND TIPS

There are a number of

different hand grips used in
aerial hoop – overhand,
underhand and opposing
grip. It’s vital to always use
your thumb to ‘lock’ the
grip and ensure your
shoulders are actively
engaged at all times.

BIRDIE SIDE STAR

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SPLITS UNDER THE BAR STAG SPLITS

SINGLE LEG CRADLE CRADLE

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 BEGINNERS COMBINATIONS

Delilah to Candlestick Stag Seat to Figure of 4

Man in the Moon to Scissor Seat Angel to Reverse Angel

Hocks Hang to Angel Birdie to Side Star

Splits Away to Birdie Splits Under the Bar to Stag

Splits
Hocks Hang to Birds Nest Hocks Hang to Mermaid

Stag Seat to Mermaid Stag Seat to Gazelle

Figure 4 to Gazelle Figure 4 to Man in the Moon

Star on the Bar to Birds Nest Gazelle to Mermaid

Delilah to Crescent Moon Side Star to Single Leg Cradle

Delilah to Delilah on the other Crescent Moon to Birdie to Side

leg Star
Splits Under the bar to Crab Mermaid to Angel

Candlestick to Delilah to Side Star to Delilah

Crescent Moon

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BIRDS NEST GAZELLE

GAZELLE (stag leg variation) STAR ON THE BAR

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CRAB MEXICAN

CRESCENT MOON SEATED BALANCE

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FLOOR SPIN STRADDLE TURNS

HINTS AND TIPS

The ‘straddle’ position can be with a hollow body (curved spine) or

with a straight spine at its final point. To retain hollow body the chin
remains tucked and the spine remains curved. Keeping a hollow
body can help you transition to move such as Hocks Hang. To
straighten the spine, the shoulders pull back, pushing the chest
open and the hips high. This helps build back strength and is
beneficial to more advanced transitions such as Meathook.
Students often find this technically harder due to the required
strength but it’s a great skill to start conditioning at an early point
and to be aware of the different benefits of both versions.

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 STRENGTH AND CONDITIONING

Shoulder Shrugs (from bottom bar or top bar)

Hocks Sit Ups (try variations – twisting, around the world)

Hanging Leg Tucks

Hanging Leg Raises – Pike Leg Position

Pike Feet Drills

Straddle Hangs

Straddle Tips

Seated Balance

Birds Nest Pull Ups

Pike Pull Ups

Hocks Leg Extensions (spotting feet)

Hanging Beats to Sitting in Hoop

Single Arm Hangs (engaging shoulder)

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BEAT UP (basic start position) POP ON – PIKE (start position)

POP ON – STRADDLE (start position) FISHTAIL SPIN (start position)

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INTERMEDIATE

FRONT BALANCE FRONT BALANCE BALL

(hands on hoop) (cannonball)

FRONT BALANCE FOLD FRONT BALANCE

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SPLIT GAZELLE FRENCH GAZELLE

SINGLE LEG HOCKS HANG SINGLE LEG HOCKS – LOCKED

(Triangle Pose)

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 STRAIGHT LEG LIFTED INVERTS

Its great practice to try and get into the habit of lifting all your inverts. Here
is a great training chart to help you progress lifting your Straddle Mount:

1. Mount (bent arms and legs) Dismount (bent arms and legs)
2. Mount (bent arms and legs) Dismount (bent arms, straight legs)
3. Mount (bent arms, straight legs) Dismount (bent arms, straight legs)
4. Mount (bent arms, straight legs) Dismount (straight arms and legs)
5. Mount (straight arms, straight legs) Dismount (straight arms and legs)

Conditioning your legs with exercises such as leg lifts and pulses will help
your quad muscles develop and learn to engage and ensure your lines
finish with good toes at all times!

WALKING MAN ANKLE HANG

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WINEGLASS IRON FANNY

HALF BACK BALANCE PIKE BACK BALANCE

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AMAZON (Front or Armpit) AMAZON (Side or Neck)

OWL POSITION SINGLE POINT FLAG

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 PROGRESSION COMBINATIONS

Birdie to Iron Fanny Gazelle to Split Gazelle

Star on the Bar to Half Back Front Amazon to Single Leg

Balance Cradle
Side Amazon to Double Leg Half Back Balance to Pike Back
Cradle Balance
Star on the Bar to Front Star on the Bar to Mermaid
Amazon
Side Star to Crescent Moon Front Balance to
Arabesque/Mermaid
Candlestick to Walking Man Birds Nest to Ankle Hang

Iron Fanny to Wineglass Cradle to Wineglass

Delilah to Crescent Moon to Iron Fanny to Birdie to Side Star

Iron Fanny
Crescent Moon to Iron Fanny to Stag Seat to Front Balance
Man in the Moon
Single Hocks Mount to Birdie Owl Position to Reverse
Figurehead
Candlestick to Elbow Hang Splits Under the Bar to Single
Leg Hocks Hang
Amazon to Front Balance Side Amazon to Iron Fanny

Splits Away to Birdie to Side Front Amazon to Mermaid

Star

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REVERSE FIGUREHEAD SINGLE HOCKS MOUNT
(forwards)

PIKE IN HOOP STRADDLE IN HOOP

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HOCKS HANG (on top bar)

HINTS AND TIPS

Before progressing onto the

top bar with moves –
ensure you are comfortable
with all the equivalent
moves on the bottom bar.
Remember that the hoop
will move differently when
working on top.

SPLITS IN HOOP CRAB IN HOOP

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REVERSE SPLITS AWAY SINGLE HOCKS – TOP BAR

SCARAB (forwards push) SCARAB (backwards push)

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CRUCIFIX CANDLESTICK (no hands)

STAG BACK BALANCE DELILAH ON TOP

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HOCKS SPLITS SHOULDER STAND (Single Hocks)

SHOULDER STAND (Pencil) SHOULDER STAND (Straddle)

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HALF HIP HOLD HIP HOLD – BALL

HIP HOLD – PIKE HIP HOLD - STRADDLE

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INTERMEDIATE – DYNAMIC MOVES

FRONT BALANCE ROLL TO DELILAH

NOTES
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FRONT BALANCE ROLL TO ARABESQUE (start and finish positions)

FRONT BALANCE ROLL TO GAZELLE (start and finish positions)

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SINGLE LEG CRADLE ROLL (start and finish positions)

ROLL TO SINGLE HOCKS/MINI MILLWHEEL (start and finish positions)

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SIDE STAR TO CANDLESTICK ROLL (start and finish positions)

HINTS AND TIPS

For dynamic movement –
students must have a good
understanding of correct
alignment and engagement,
strong basic beats and
pops, confidence in the
start/end positions,
relevant spotting technique
and knowledge of how to
move or steer the hoop.

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REVERSE ENTRY DELILAH TO CRESCENT MOON

NOTES
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SIDE BAR ROLL

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 IRON FANNY ROLL (grip options)

HINTS AND TIPS

Often, rolls can have a

number of finish positions.
A good example of this is
Front Balance Roll Out
which can finish in a Delilah,
Arabesque, Open Delilah,
Mermaid and Gazelle
amongst others. Explore all
your options!

IRON FANNY ROLL (grip options)

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IRON FANNY ROLL (variations on finishing positions)

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FRENCH GAZELLE ROLL OUT

SWING THROUGH HOOP (start) SWING THROUGH HOOP (finish)

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CRADLE ROLL TO HOCKS

HINTS AND TIPS

When practicing moves on

the top bar it can help to
drop the height of your
hoop to save energy on
mounts and dismounts and
allow your spotters to hold
a better position.

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HOCKS SLIDE (start and finish positions)

SLIDE TO SINGLE LEG CRADLE (start and finish positions)

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PIKE POP OFF (start and finish – option of hocks at the mid-point)

NOTES
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HIP ROLL/SEATED ROLL

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 PROGRESSION STRENGTH AND CONDITIONING EXERCISES

Hoop Chin Ups – variety of arm grips

Straddle Lowers

Skin the Cat

One Leg Hocks – full rotation

Tick Tocks

Deadlift Straddles

Deadlift to Front Balance

Endurance Front Balance/Back Balance

Around the World Leg Raises

Beats to Sit or Deadlift to Sit in Hoop

Delilah – Straddle – Delilah – Straddle

Full Hanging Leg Raises (with assistance – can be directional)

Lift through Pike Mounts and Dismounts on top bar

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ADVANCED

EXTENDED HOCKS SPLITS CHARD

POISSON POISSON VARIATION

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OPEN DELILAH ON TOP SINGLE LEG REVERSE
FIGUREHEAD

FULL BACK BALANCE FLOP FULL BACK BALANCE PLANK

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SINGLE LEG SCARAB SINGLE LEG SCARAB VARIATION

SINGLE LEG SCARAB MEATHOOK

(Split Hand Grip)

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SKIN THE CAT

HINTS AND TIPS

Skin the Cat is often used as

a dismount from the hoop.
This should only be used if it
can be controlled all the
way to the floor on a low
hoop. Dropping out from
this position can cause
damage to the shoulder
joint.

SWALLOW DOVE

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SHOULDER STAND STAG SHOULDER STAND PIKE

SHOULDER STAND GAZELLE SHOULDER STAND SPLIT

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FOOT HANG PREP HEEL HANG PREP

HINTS AND TIPS

There are specific parts of your body that you will need to
condition for aerial hoop. We balance and hang on various body
parts including our lower back, hips, feet and ankles, armpits,
elbows and hands. Conditioning of these parts should be
progressive so that the body has time to get used to holding the
hoop in this area before you add additional weight or movement.
Additional strength will also be required for the more advanced
hoop combinations. Try to always include strength and
conditioning training in your hoop workouts – varying the
exercises and progressing the level of difficulty to allow your body
to adjust over time!

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HIP HOLD SPLITS/JADE HIP HOLD SPLIT VARIATION

STANDING SPLIT FRONT FOOT BLOCK SPLITS

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FOOT BLOCK SPLITS – VARIATION INSIDE OUT SPLITS

STANDING SPLITS REVERSE (PLUS VARIATIONS)

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RUSSIAN/LEVER SPLITS RUSSIAN/LEVER SPLITS (P)
(Entry from Chard)

RUSSIAN/LEVER SPLITS (P)

(Entry from Skin the Cat) NOTES

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JIGSAW – TOP BAR JIGSAW – BOTTOM BAR

HORIZON SPLITS NOTES

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TOE HANG – PIKE (P) TOE HANG – FULL LENGTH (P)

HEEL HANG (P) NOTES

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 ADVANCED COMBINATIONS

Candlestick to Elbow Hang to Hocks on top to Shoulder Stand

Side Straddle Pencil and Straddle
Splits in the Hoop to Hocks Single Leg Shoulder Stand slide
Splits to Extended Hocks Splits to Half Back Balance
Crescent Moon roll out to Angel Cobra To Around the World to
to Optical Splits Side Bar Roll
Hocks Splits Slide to Mill Wheel Man in the Moon to Delilah on
Top to Snake
Double Hocks Slide to Cradle to Front Balance roll out to Delilah
Inside Mermaid to Front to Reverse Entry Deliah Mount
Balance
Delilah on Top to Iron Fanny to Delilah on Top to Wineglass
Iron Fanny Roll
Straddle Shoulder Stand to Front Balance to Gazelle to
Wineglass to Cradle Roll Out French Gazelle Roll Out
Star on the Bar flip to Front Hocks on Top to Scarab to
Balance Single Leg Scarab
Reverse Figurehead to Splits Split Pike in Hoop to Wineglass
Away to Reverse Splits Away switch to Arabesque
Hip Roll to Stag Back Balance tip Chard to Chard Variations to
to Wineglass Oona Splits
Crucifix to Yogini to Single Gazelle to Straddle Hip Hold to
Yogini Hip Hold Splits
Front Amazon through to Amazon to Cradle Roll Out
Mermaid
Splits in Hoop to Jigsaw Mini Mill Wheel to Russian
Mount roll back to Single Hocks

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ADVANCED – DYNAMIC MOVEMENT

MILL WHEEL

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RUSSIAN MOUNT (through hoop)

MONKEY ROLL (through hoop)

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STRADDLE POP OFF (start and finish – roll moves backwards)

CRADLE ROLL OUT (start and finish – roll moves forwards) (P)

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AROUND THE WORLD (start) AROUND THE WORLD (mid-point)

AROUND THE WORLD (finish) NOTES

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AROUND THE WORLD – PIKE VARIATION

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STRADDLE AROUND THE WORLD VARIATION

NOTES
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ELBOW TO ARM HANG (start) ELBOW TO ARM HANG (finish) (P)

STRADDLE ROLL OUT (start and finish – roll moves forwards) (P)

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BARREL ROLL

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SINGLE KNEE POP DROP

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STAR ON BAR DROP TO HOCKS (start and finish positions) (P)

STAR ON BAR DROP TO HOCKS – variation (P)

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DROP TO FRONT BALANCE (Start and Mid-Point) (P)

DROP TO FRONT BALANCE NOTES

(Finish)
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TOMBE (start position) (P) TOMBE (finish position)

NOTES
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 DROP AND ROLL COMBINATIONS

Mini Mill Wheel to Russian Iron Fanny Roll to Candlestick

Mount to Splits Under the Bar
Iron Fanny Roll to Splits Under Iron Fanny Roll to Crab
Bar
Iron Fanny Roll to Walking Man Front Balance Roll to
Mermaid/Delilah/Arabesque
Mill Wheel to Walking Man Hip Roll to Stag Back Balance

Cradle Roll Out to Straddle Straddle Roll Out to Straddle

Mount Mount
Star on Bar Drop to Hocks Split Gazelle to Front Balance
(single or double hocks)
Star on the Bar to Front Birdie to Candlestick
Balance
Elbow to Arm Hang (double or Barrel Roll To Front Balance Roll
single) Out
French Gazelle Roll Out to Pop on to Back Balance
Monkey Roll
Hocks Slide to Cradle Roll to Around the World to Cradle Roll
Hocks Out
Swing Through Hoop to Pike Pike Pop Off to Ankle Hang
Pop Off
Hocks on Top drop to Front Wineglass to Arabesque switch
Balance
Open Delilah Roll to Front Straddle Through Hoop to
Balance Tombe

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BONUS MOVES SECTION
In this section, we have given you a whole range of ‘bonus’ hoop
moves! We have segregated these moves into categories including
single point and double point specific moves, strop work, flexibility
moves, power and strength moves, dynamic moves (drops and
rolls) variations on core moves (such as arm or leg variations) and
unique and interesting shapes!

In this section we have also designated some moves as

‘Professional’ by putting the letter ‘P’ after the name. At Spin City
we label moves ‘professional’ if they require a high degree of
strength or flexibility/contortion, if the mount or dismount for the
move is potentially unsafe, if the move places the joints or muscles
under undue stress as the shape makes it hard to retain a good
posture or correct muscular engagement and finally if the move
requires a dynamic movement where the student must lose
contact with the hoop to re-catch.

These moves are unlikely to be suitable for all dancers, they

require years of training, conditioning and progressive
development and the potential risk of injury from these moves is
much higher.

Be aware of this when considering your own hoop development.

Speak to your instructor to find out if these moves would be
suitable for your body type, strength/flexibility levels and ability.

Under no circumstances should you attempt these moves without

the advice of an instructor.

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SINGLE POINT SPECIFIC MOVES

SITTING ON TOP LAYBACK ON TOP

CROSS KNEE RELEASE CROSS KNEE – NO HANDS

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ARABESQUE (BASIC) STANDING BALLERINA

ARABESQUE (FULL) ARABESQUE VARIATION

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TWISTED GRIP VARIATIONS ON ARABESQUE

STAG ARABESQUE STANDING ON TOP

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CABOT CIRCUS POSE SINGLE ARM LAYBACK

DONUT (single point variation) RODEO

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ELBOW GRIP LAYBACK STANDING FIGUREHEAD

STANDING LEAN VARIATIONS

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STANDING LEAN VARIATION SQUAT ON TOP

STRADDLE INVERT OUTSIDE LEG HANG

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INSIDE LEG HANG LIFTED LEG HANG

SCORPIO ON STROP WITH VARIATIONS

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SCORPION ON STROP VARIATIONS

GEMINI ON STROP GEMINI VARIATION

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DELILAH ON STROP WITH VARIATIONS

DELILAH ON STROP VARIATION HIP HOLD SEAT

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HIP LEAN HIP HOLD STRADDLE ON STROP

HIP HOLD SPLIT ALLEGRA

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BACK BALANCE ON TOP BAR BACK BALANCE ON STROP

FIGUREHEAD ON STROP ELBOW GRIP FIGUREHEAD

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SUPERMAN ON STROP SAILORS

TITANIC TRIANGLE POSE

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CLOTHES LINE (P) THE EGG

OPEN CROSS KNEE RELEASE OPEN DELILAH ON STROP

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STANDING SPLIT ON STROP VERTICAL SPLIT

VERTICAL SPLIT VARIATION GEMINI HANDSTAND

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HANDSTAND ON HOOP NOTES
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DOUBLE POINT SPECIFIC MOVES

FIGUREHEAD DONUT

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CABOT CIRCUS NO HANDS DONUT

TEAR DROP OPEN LAYBACK

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FLIPPED ANKLE HANG FOOT HANG ON TOP

FLAG GAZELLE ON TOP

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STANDING CRUCIFIX CHARD

BIRDS NEST (on top) STAR ON THE BAR (on top)

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HANGING CRUCIFIX HOCKS HANG (variation)

HAND LOOP WORK

LAYBACK COBRA

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PETER PAN ANGEL

SPLITS AWAY WITH FOOT GRAB FLAG

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STRADDLE PIKE SPLITS AWAY

FOOT SPLIT AYESHA

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FLEXIBILITY MOVES

SPLITS OUT THE HOOP

EASY OPTICAL SPLITS FRONT BALANCE SPLIT

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OPTICAL SPLITS OPTICAL SPLITS IN HOOP

OPTICAL SPLITS BEHIND HOOP OPEN UP SPLITS

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HANGING OPTICAL SPLITS FLYING SPLITS

FLEXY BIRDIE Y-GRIP ARABESQUE

Page | 101
FRONT BALANCE BIRDS NEST (bent and straight leg variations)

EXTENDED CRESCENT MOON FULL MOON

Page | 102
VERTICAL HIP HOLD SPLIT (with arm variation)

ELBOW HANG SPLITS

Page | 103
FRENCH COCOON RAINBOW SPLITS

CHARD SPLITS VARIATIONS

Page | 104
CAPEZIO SPLIT CHOKE HOLD

ELBOW HANG SPLIT VARIATIONS

Page | 105
DYNAMIC MOVES

OPEN DELILAH ROLL UP TO FRONT BALANCE

NOTES
________________________
________________________
________________________
________________________
________________________
________________________
________________________
________________________
________________________

Page | 106
HAND POPS (P)

NOTES
________________________
________________________
________________________
________________________
________________________
________________________
________________________
________________________
________________________

Page | 107
SNAKE (Delilah on top to Crescent Moon, start to finish)

EGG ROLL

Page | 108
IRON FANNY 360

Page | 109
LION ROLL

Page | 110
RUSSIAN TWIST

Page | 111
FRONT TO BACK BALANCE

NOTES
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________

Page | 112
FRONT TO BACK BALANCE

NOTES
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________

Page | 113
ROTISSERIE CHICKEN

NOTES
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________
____________________________

Page | 114
REVERSE BARREL ROLL

Page | 115
FORWARDS TUCK ROLL

Page | 116
SKIN THE CAT AND TURN (start and finish) (P)

SWING TO STRADDLE (Tombe Variation) (P)

Page | 117
SWING TO FRONT BALANCE (Tombe variation) (P)

NOTES
______________________
______________________
______________________
______________________
______________________
______________________
______________________
______________________
______________________

Page | 118
ELBOW ROLL (start and finish positions) (P)

NOTES
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________

Page | 119
VARIATIONS ON CORE MOVES

HOCK HANG VARIATIONS

SPLIT STRADDLE CANDLESTICK CRADLE

Page | 120
DELILAH HUG ELBOW OPEN DELILAH

OWL HUG GAZELLE GRAB

Page | 121
CARTWHEEL ENTRY

CARTWHEEL ENTRY (finish position variations)

Page | 122
AMAZON FOOT GRAB AMAZON FOOT GRAB
(Side Amazon) (Front Amazon)

WINEGLASS FOOT GRAB SINGE LEG CRADLE FOOT GRAB

Page | 123
PETER PAN COFFIN

SIDE BACK BALANCE (with arm variation)

Page | 124
OPEN DELILAH ON TOP SIDE BACK BALANCE STRADDLE

ARROW WINEGLASS LAYBACK

Page | 125
SPLITS UNDER THE BAR - VARIATIONS

SHOULDER STAND TUCK SHOULDER STAND SPLIT PIKE

Page | 126
SHOULDER STAND SIDE STAG DIAMOND SHOULDER STAND

SHOULDER STAND FRONT PENCIL CROSS LEG BACK BALANCE

Page | 127
CROSS LEG BACK BALANCE WINEGLASS STAG LAYBACK

POPSICLE ELBOW GRIP COFFIN

Page | 128
FRONT BALANCE STAND UP SPLIT STRADDLE IN HOOP

PIKE TUCK ONE ARM PIKE

Page | 129
COCOON HALF GAZELLE VARIATION

YOGINI STAG SEAT BALANCE

Page | 130
ELBOW GRIP HIP HOLD HIGH BACK BALANCE POSE

MEATHOOK VARIATIONS

Page | 131
ETERNITY BACK BALANCE (P) HOCKS SPLITS SCARAB (P)

OPEN DELILAH VARIATION (P) ELBOW HANG AMAZON

Page | 132
REVERSE GAZELLE FRONT STAG SPLITS

BROKEN ARROW (with hand/leg variation)

Page | 133
FRONT BALANCE SUPERMAN SIDE BAR WRIST SEAT

LEG BLOCK BACK BALANCE SIDE STAR LEG GRAB

Page | 134
REVERSE WINEGLASS HOOK SIDE BAR BALL TUCK

STRADDLE BALANCE DROPPED PIKE BACK BALANCE

Page | 135
 HALF SPLIT JIGSAW VARIATIONS

INTERESTING/UNIQUE SHAPES

HALF HIP BALANCE LEAN WITH ARM VARIATIONS

Page | 136
LEG BLOCK LEG BLOCK TWIST

BALLERINA BALLERINA VARIATION

Page | 137
PEACOCK SPLIT ALICE

INVERTED MAN IN THE MOON IMITM VARIATION

Page | 138
INVERTED MAN IN THE MOON SPLITS

INVERTED PIKE PRESS INVERTED STRADDLE PRESS

Page | 139
INVERTED PRESS SPLITS INVERTED BALL PRESS

NECK BALANCE SPLIT NECK BALANCE PIKE

Page | 140
SIDE BAR THIGH HOLD (with leg variation)

ANKLE HOOK GAZELLE ANKLE HOOK STAG

Page | 141
CHEST STAND ‘Y’ GRIP CHEST STAND (full version)

JAMILLA HIP BALANCE LEG GRAB

Page | 142
HIP BALANCE SIDE LAYOUT

TOFU HOOK DOUBLE TOFU BOTTOM BAR

Page | 143
DOUBLE TOFU TOP BAR BOW AND ARROW

FAINT NOTES

_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________
_____________________________

Page | 144
ARCHER THE FROG

SIDE PENCIL STAND THE ‘V’

Page | 145
SCORPION CRANE

BEES KNEES TALON HANG

Page | 146
SIDE SCARAB (Single and double hand variations)

STATIC POSES/HANGS

SINGLE ARM HANG DOUBLE ELBOW HANG

Page | 147
SINGLE ELBOW HANG ARMPIT HANG

DOUBLE ARMPIT HANG DOUBLE ARMPIT HANG STRADDLE

Page | 148
SINGLE YOGINI ARMPIT STRADDLE

STRAIGHT LEG LEAN KNEELING ELBOW HOOK

Page | 149
SIDE TUCK BALANCE CROSS YOUR HEART SEAT

DOUBLE ELBOW HANG (top bar) DOUBLE ELBOW HANG SPLITS

Page | 150
DOUBLE ELBOW HANG LUNGE ELBOW HANG PRAYER

SINGLE ARM HANG PIKE SINGLE ARM HANG LEG GRAB

Page | 151
SINGLE ARM HANG STRADDLE SIDE STAND

ELBOW HANG ON STROP SPLIT ELBOW HANG ON STROP

Page | 152
LUNGE ELBOW HANG ON STROP STAG ELBOW HANG ON STROP

MEATHOOK BEHIND MEATHOOK IN FRONT

Page | 153
MEATHOOK BEHIND VARIATION MEATHOOK PRESS

SINGLE TOE HANG (spotted) NECK HANG

Page | 154
FULL SKIN THE CAT HOOP HANDSTAND

SUPERHOLD PLANCHE PIKE PLANCHE

Page | 155
JACKNIFE PLANCHE STRADDLE PLANCHE

SIDE SHOULDER PLANCHE FRONT PLANCHE

Page | 156
PRESS PLANCHE REVERSE PLANCHE (P)

REVERSE MEATHOOK (P)

(Can also be performed on one arm)

HINTS AND TIPS

Many of the more advanced

variations require a good
balance of both strength
and flexibility; educate
yourself on the principles of
fitness and learn how to
create a balanced training
programme that suits your
individual needs.

Page | 157
SPLIT STROP POSES

SS STAR REACH SS BALLERINA

SS ARABESQUE VARIATION SS ARABESQUE VARIATION

Page | 158
SS LOTUS SS SINGLE KNEE HOOK

SS PETER PAN SS SAILORS

Page | 159
SS TEDDY PIKE SS TEDDY STRADDLE

SS FRONT BALANCE FOLD SS LIFTED FRONT BALANCE

Page | 160
SS FLAT FRONT BALANCE SS COBRA

SS FRONT BALANCE BALL SS SUPERMAN

Page | 161
SS THIGH HOLD (single strop) SS THIGH HOLD PUSH

SS THIGH HOLD (lifted hoop) SS PIKE BACK BALANCE

Page | 162
SS STAR ON THE BAR SS STAR ON THE BAR (lifted hoop)

SS BACK BALANCE FLOP SS ETERNITY BACK BALANCE

Page | 163
SS CATCHERS SS LAYBACK (lifted hoop)

SS DELILAH THROUGH STROP SS GAZELLE LAYBACK

Page | 164
SS GAZELLE ON TOP CURVE SS MAN IN THE MOON

SS HIP HOLD STRADDLE SS HIP HOLD JADE

Page | 165
SS SPLIT HEEL SS SPLITS BALANCE

SS OPTICAL SPLITS NEW MOVES

Page | 166
NEW MOVES

NEW MOVES

Page | 167
GLOSSARY

MOVE NAME AKA’S PAGE

Alice Tilted Popsicle 138
Allegra 87
Amazon – Front/Armpit Dragonfly 30
Amazon – Side/Neck 30
Amazon Foot Grab – front 123
Amazon Foot Grab – side 123
Angel 17
Angel – Hand Loop 97
Ankle Hang Front Ankles 28
Ankle Hang Back Ankles, Achilles 99
Hang
Ankle Hook Gazelle 141
Ankle Hook Stag 141
Arabesque Star 16
Arabesque – leg variation 16
Arabesque (standing) SP 79
Archer 145
Armpit Hang 148
Armpit Straddle 149
Around The World 67
Around The World – Pike Pike Around 68
Variation
Around The World – Straddle Around 68
Straddle Variation
Arrow 125
Ayesha – hand loop 98
Back Balance on top bar – 88
SP
Back Balance on strop – SP 88
Page | 168
Ballerina 137
Ballerina – variation 137
Barrel Roll Belly Rolls 71
Beat Up – from hocks 25
Bees Knees 146
Birdie Stag, Lean Out 18
Birdie Prep Horse 18
Birds Nest Starfish 21
Birds Nest – on ropes – DP 95
Bow and Arrow 144
Broken Arrow 133
Cabot Circus Pose – SP 81
Cabot Circus Pose – DP 93
Candlestick – hands on Cross 8
Candlestick – no hands Cross 35
Candlestick Cradle 120
Capezio Split 105
Cartwheel Entry 122
Chard Bicep Hang – top bar 52
Chard – DP Bicep Hang – top bar 95
Chard Splits variations 104
Chard Stag Legs 92
Chest Stand ‘Y’ Grip 142
Chest Stand – full 142
Clothes Line – SP Cupid 90
Cobra Dragoncatcher 14
Cobra – Hand Loop 96
Cocoon 130
Coffin 124
Coffin – elbow grip 128
Choke Hold 105
Crab Varekai Arrow 22

Page | 169
Crab In Hoop Varekai Arrow 33
Cradle Smoky Joe 19
Cradle Roll Out 66
Cradle Roll to Hocks 47
Crane Tilted Shoulder Stand 146
Crescent Moon Belly Roll 22
Crescent Moon – variations 89
Cross Knee Release – SP 78
Cross Knee Release – SP no 78
hands
Cross Leg Back Balance 127/128
Cross Your Heart Seat 150
Crucifix Rib Cage Splits 35
Delilah Holding Single Knee Hang 8
Delilah – hand variation Flag variations 8
Delilah Hug 121
Delilah Mount/Side Mount Vine Climb, Side Climb 10
Mount
Delilah On Top 35
Delilah on Strop – SP 86
Delilah on Strop Variation – 86
SP
Diamond Shoulder Stand 127
Donut – SP 81
Donut – DP 92
Donut, no hands – DP 93
Double Armpit Hang 148
Double Armpit Hang 148
Straddle
Double Elbow Hang – 147
bottom bar
Double Elbow Hang – top 150
bar
Page | 170
Double Elbow Hang Splits 150
Double Elbow Hang Lunge 151
Double Elbow Hang Prayer 151
Double Tofu – bottom bar 143
Double Tofu – top bar 144
Dove Prow 55
Drop To Front Balance 74
Dropped Pike Back Balance 135
Easy Optical Splits 99
Egg Roll 108
Elbow Grip Figurehead 88
Elbow Grip Layback – SP 82
Elbow Hang Splits 103/105
Elbow Hang Amazon 132
Elbow Hang on strop 152
Elbow Open Delilah 121
Elbow Roll Back Circles 119
Elbow To Arm Hang 70
Eternity Back Balance 132
Extended Crescent Moon 102
Extended Hocks Splits 52
Faint 144
Figure 4 12
Figurehead – DP 92
Figurehead – SP 82
Figurehead on Strop – SP 88
Fishtail Spin 25
Flag – DP 94
Flag – hand loop 97
Flexy Birdie 101
Flipped Ankle Hang – DP V Leg Hang – Flipped 94
Hoop

Page | 171
Floor Spin 23
Flop Back Balance 53
Flyer 14
Flying Splits Split Planche 101
Foot Block Splits 58
Foot Hang 99
Foot Hang on top 94
Foot Hang Prep 57
Foot Splits – hand loop 98
Forwards Tuck Roll 116
French Cocoon 104
French Gazelle 27
French Gazelle Roll Out 46
Front Balance Bluebird 26
Front Balance – Ball Cannonball 26
Front Balance – Fold Hip Hang 26
Front Balance – hands on 26
Front Balance Birds Nest Chinese Front Balance 52
Front Balance Stand Up 129
Front Balance Split 99
Front Balance Roll to 39
Arabesque
Front Balance Roll to Delilah 38
Front to Back Balance 112/113
Front Stag Splits 133
Front Balance Superman 134
Front Planche
Full Back Balance – Plank 53
Full Layback Seat 11
Full Moon 102
Gazelle 21
Gazelle – Stag Legs 21

Page | 172
Gazelle On Top – DP 94
Gazelle Grab 121
Gemini Handstand – SP 91
Gemini on Strop - SP Opposite Side Wrap 85
Gemini Variation – SP 85
Half Back Balance Waist Balance 29
Half Hip Balance Lean 136
Half Hip Hold 37
Half Gazelle Variation 130
Hand Pops 107
Handstand on Hoop 92
Hanging Crucifix 96
Hanging Optical Splits 101
Heel Hang Prep 57
Heel Hang Full Talon Hang 62
High Angel 17
High Arabesque 16
High Arabesque – leg 16
variation
High Back Balance Pose Foot Block 131
Hip Balance 143
Hip Balance Leg Grab 142
Hip Hold – Ball 37
Hip Hold – elbow grip 131
Hip Hold – Pike 37
Hip Hold – Straddle 37
Hip Hold Straddle on strop – 87
SP
Hip Hold Split – SP 87
Hip Hold Seat – SP 86
Hip Hold Splits Jade 58
Hip Lean – SP 87

Page | 173
Hip Roll Seated Roll 50
Hocks Hang Knee Hang, Knee Arch 11
Hocks Hang – Top Bar 33
Hocks Hang – variation DP 74
Hocks Hang variation 120
Hocks Slide Knee Slider 48
Hocks Splits Clock Splits 36
Hocks Splits Scarab 132
Hoop Handstand 155
Horizon Splits Splits Across Hoop 61
Inside Leg Hang – SP 84
Inside Mermaid 14
Inside Out Splits 59
Inverted Man in the Moon 138
Inverted Man in the Moon Hairy Man Seat 138
variation

Inverted Man in the Moon 139

Splits
Inverted Pike Press 139
Inverted Straddle Press 139
Inverted Press Split 140
Inverted Ball Press 140
Iron Fanny Popsicle 29
Iron Fanny Roll 44/45
Iron Fanny 360 109
Jacknife Planche 156
Jamilla 142
Jigsaw top bar 61
Jigsaw bottom bar 61
Jigsaw – half split variations 136
Knee Balance 52

Page | 174
Kneeling Elbow Hook 149
Layback – Hand Loop 96
Layback On Top – SP 78
Leg Block 137
Leg Block Twist 137
Leg Block Back Balance Leana 134
Lever Splits Oona/Russian Splits 60
Lifted Leg Hang 84
Lion Roll 110
Lunge Elbow Hang on strop 153
Man In The Moon 12
Marley 13
Meathook 54
Meathook variations 131
Meathook behind 153
Meathook behind variation 154
Meathook in front 153
Meathook Press 154
Mermaid 14
Mexican 22
Mill Wheel Pin Wheel, Mill Circle 64
Mini Millwhell 40
Monkey Roll Single Leg Skinner 65
Neck Balance Split 140
Neck Balance Pike 140
Neck Hang 154
One Arm Pike 129
Open Cross Knee Release – 92
SP
Open Delilah Foreign Flag 11
Open Delilah – top bar Foreign Flag 132
variation

Page | 175
Open Delilah – elbow grip Foreign Flag – elbow 121
Open Delilah On Top 125
Open Delilah on strop - SP 90
Open Delilah roll up to Front 106
Balance
Open Layback 93
Open Up Splits 100
Optical Splits Inverted Angel Splits 100
Optical Splits in hoop 100
Optical Splits Behind Hoop 100
Outside Leg Hang – SP 83
Owl Hug 121
Owl Position Toe Squat 30
Peacock Split 138
Peter Pan Arabesque variation 124
Peter Pan – hand loop 97
Pike Back Balance 29
Pike In Hoop 32
Pike Mount/Dismount Tuck Mount 9
Pike Planche 155
Pike Pop Off 49
Pike Seat – legs crossed 13
Pike Seat – legs uncrossed 13
Pike Splits Away – hand 98
loop
Pike Splits Away 15
Pike Tuck 129
Plank Back Balance 53
Poisson One leg Birds Nest Split 52
Poisson – variation 52
Pop On – Pike 25
Pop On – Straddle 25

Page | 176
Popsicle 128
Press Planche 157
Rainbow Splits 104
Reverse Angel 17
Reverse Barrel Roll 115
Reverse Entry Delilah Mount 40
Reverse Entry Delilah to 42
Crescent Moon
Reverse Figurehead Inverted Prow 32
Reverse Figurehead – single 53
leg
Reverse Gazelle 133
Reverse Meathook 157
Reverse Planche 157
Reverse Splits Away Splits Down in Front 34
Reverse Wineglass Hook 135
Rodeo - SP 81
Roll to Single Hocks Mini Mill Wheel, 40
Waterfall
Rotisserie Chicken 114
Russian Mount Pull Over to Horse 65
Russian Split Oona/Lever Splits 60
Russian Twist 111
Sailors – SP 89
Scarab – Backwards Arch Back Pose 34
Scarab – Forwards Arch Back Pose 34
Scissor Seat 12
Scorpio on Strop with Same Side Wrap in ropes 84/85
variations - SP
Scorpion 146
Seated Balance Tweety 22
Secretary Seat Lady In The Moon 12

Page | 177
Shoulder Stand – Pencil Pillar 36
Shoulder Stand – Single 36
Hocks
Shoulder Stand – Straddle 36
Shoulder Stand Stag 56
Shoulder Stand Pike 56
Shoulder Stand Gazelle 56
Shoulder Stand Split 56
Shoulder Stand Tuck 126
Shoulder Stand Split Pike 126
Shoulder Stand Side Stag 127
Shoulder Stand Front Pencil 127
Side Back Balance 124
Side Back Balance Straddle 125
Side Bar Roll 43
Side Bar Straddle 9
Side Bar Ball Tuck 135
Side Bar Thigh Hold 141
Side Bar Wrist Seat 134
Side Layout 143
Side Mount/Dismount 9
Side Pencil Stand 145
Side Scarab 147
Side Shoulder Planche 156
Side Star Lion In A Tree 18
Side Star to Candlestick Roll 41
Side Star Leg Grab 134
Side Stand 152
Side Tuck Balance 150
Single Arm Hang 147
Single Arm Hang Pike 151
Single Arm Hang Leg Grab 151

Page | 178
Single Arm Hang Straddle 152
Single Arm Layback 81
Single Elbow Hang 148
Single Hocks – Top Bar 34
Single Hocks Mount 32
Single Knee Pop Drop 72
Single Leg Cradle Sleeper 19
Single Leg Cradle Foot Grab 123
Single Leg Cradle Roll 40
Single Leg Hocks Hang Ronde Jambe 27
Single Leg Locked Hocks Triangle Pose 27
Hang
Single Leg Scarab 54
Single Leg Scarab Variation 54
Single Leg Scarab – Split 54
Hand Grip
Single Point Flag 30
Single Toe Hang – spotted 154
Single Yogini 149
Sitting On Top – SP 78
Skin The Cat 55
Skin the Cat – full top bar 155
Skin The Cat and Turn 117
Slide to Single Leg Cradle Single Knee Slider 48
Snake 108
Split Elbow Hang on strop 152
Split Gazelle 27
Split Straddle 120
Split Straddle In Hoop 129
Splits Away Toe Splits, Splits Down 15
Splits Away With Foot – 97
hand loop

Page | 179
Splits In Hoop 33
Splits Out Of The Hoop Arabesque variation 99
Splits Under The Bar 19
Splits Under The Bar – 126
variations
SS Arabesque Variations 158
SS Ballerina 158
SS Back Balance Flop 163
SS Catchers 164
SS Cobra 161
SS Delilah Through Strop 164
SS Eternity Back Balance 163
SS Front Balance Ball 161
SS Front Balance Fold 160
SS Flat Front Balance 161
SS Gazelle on top curve 165
SS Gazelle Layback 164
SS Hip Hold Straddle 165
SS Hip Hold Jade 165
SS Lifted Front Balance 160
SS Layback – lifted hoop 164
SS Lotus 159
SS Man in the Moon 165
SS Optical Splits 166
SS Peter Pan 159
SS Pike Back Balance 162
SS Sailors 159
SS Single Knee Hook 159
SS Star Reach 158
SS Star on the Bar 163
SS Star on the Bar – lifted 163
hoop

Page | 180
SS Splits Heel 166
SS Splits Balance 166
SS Superman 161
SS Teddy Pike 160
SS Teddy Straddle 160
SS Thigh Hold 162
SS Thigh Hold Push 162
SS Thigh Hold – lifted hoop 162
Squat on Top – SP 83
Stag Arabesque 80
Stag Back Balance 35
Stag Elbow Hang on strop 153
Stag Seat Sprinkler 11
Stag Seat Balance 130
Stag Splits Under The Bar 19
Standing Ballerina – SP 79
Standing Crucifix – DP 95
Standing Lean Variations – 82/83
SP
Standing On Top – SP 80
Standing Split on Strop – SP 91
Standing Splits Front Inverted Prow Splits 58
Standing Splits Reverse Leg up the Rope Splits 59
Star On Bar – On Top – DP 95
Star On The Bar Straddle Back Balance 21
Star On The Bar Drop To 73
Hocks
Star on the Bar Drop to 73
Hocks – variation
Straddle – hand loop 98
Straddle Around The World 69
Straddle Balance 135

Page | 181
Straddle In Hoop 32
Straddle Invert – SP 83
Straddle Mount/Dismount 9
Straddle Planche 156
Straddle Pop Off 66
Straddle Roll Out 70
Straddle Turns 23
Straight Leg Lean 149
Strop Splits 77
Superhold Planche 155
Superman 15
Superman on Strop – SP 89
Swallow 55
Swing Through Hoop 46
Swing To Front Balance 118
Tombe
Swing To Straddle Tombe 117
Talon Hang 146
Teardrop – DP 93
The Egg – SP 90
The Frog 145
The ‘V’ 145
Thigh Hold - SP Pull over on top bar 70
Thunderbolt 15
Titanic 89
Toe Hang Pike 62
Toe Hang Full Length 62
Tofu Hook Delilah On Arm 143
Tombe 75
Triangle Pose – SP 89
Twisted Grip – SP 80
Vertical Hip Hold Split 103

Page | 182
Vertical Hip Hold Split 103
variation
Vertical Split 91
Vertical Split Variation 91
Walking Man Side Ankles 28
Wineglass Reverse Lion 29
Wineglass Foot Grab 123
Wineglass Layback 125
Wineglass Stag Layback 128
‘Y’ Grip Arabesque 101
Yogini Bicep Hang Foot Grab 130

Page | 183
CREDITS
The third version of the Spin City Hoop Bible was produced at MJM
Studios in Bristol (http://www.mjm-studios.co.uk/) and also at Spin
City Newbury (www.spincityaerialfitness.com).

A huge thank you to our aerialists:

Amy Capper Bendy Kate

Steph Foster Mandy Foster

Emily Smith Becky Campey

Page | 184
Victoria Bowden Helen Tweed

Daniel Rosen

Thank you to our photographers, James at

Motion Stop Factory (www.motion-
stop.com) Katy at Hey Katy and Daniel
Habershon-Butcher.

Thank you to our Designer, Jules Grand-

Scrutton for the cover page.

A special thanks to Amy Capper for her ongoing support! Upright and
upside down!

www.spincityaerialfitness.com
www.spincityinstructortraining.com
www.bendy-kate.com
https://www.facebook.com/danielrosenpoleartist
www.ifa-poleandaerial.co.uk
http://www.blushdance.com/
http://www.emilyspolefitness.co.uk

Page | 185
Page | 186