Silks/Hoop Conditioning List:

Floor

Core:
Elbow plank
Side elbow plank
High plank (push up position)
High side plank
Plank/side plank hip raises
Hollow holds
Superman holds
Hollow rocks
Arch rocks
Long side crunch holds (legs straight)
Long side crunches
Leg lifts
V ups
Single leg side leg lifts
Side knees to elbow
Arch/hollow snaps

Push (MUST be done to even out the inevitable pulling imbalance):

High plank shoulder taps
Push ups
Planche leans
Press leans
Press lean shoulder taps
Press lean shoulder shrugs
Pike push ups (from press lean)

Scapula (EXTREMELY important for injury prevention):

Scapula push ups
Scapula circles
Single arm scapula push up from knees
Laying T’s, I’s, Y’s
Laying pull ups (arms start over head, shoulders pulled up, bend arms and mimic pull up)
Floor + Silks (advised for lyra classes as well)

Core:
Planks w/ feet in knot
Plank knee tucks (mountain climber but w/ both knees)
Plank knee side tucks
Plank pike ups (hips raise over shoulders to mimic handstand position)
Shoulder taps
Bridge
Plank to bridge rolls

Push:
Push ups w/ feet in knot
Pike to planche lean
Push ups with double arm wrap
Assisted support
Assisted dips
Dip negatives

Pull:
Assisted pull ups
Pull up negatives
Rows
Assisted vertical shrugs
Horizontal shrugs
Straight arm pike to hollow hip raises
Face pulls
Straight arm rear delt flies
Silks in the air
Core:
Hanging tuck hold
Hanging L hold
Hanging knee/L raises
Hanging side knee raises
Hanging scissor kicks/flutter kicks
Toes to bar
Windshield wipers
Toes to bar circles
Tuck front support
L support
Support knee/L raises
Support side knee raises

Push:
Front support hold
Dips
Tuck planche
Bent arm press to shoulder stand
Straight arm half press
Skin the cat
Tuck back lever hold
Candle to tuck back lever reps
Straddle lever ups

Pull:
Hanging scapula shrug
Scapula shrug + lean back
Candle stick
Candle shrugs
Tuck front lever hold
Candle to tuck lever reps
Deadhang tuck pull to candle
Upside down deadlift
Pull ups
L pull ups
Pull up to dip support (muscle up transition w/out dip)