After a long weekend of moving, I managed to get an hour and a half to focus intensely on some poi running up to Burning Man. Here is the breakdown of what turned out to be one of the best practices I've had in a long time:

Flower stall drills: after having seen this video of Nick Woolsey teaching a flower stall workshop in Costa Rica, I've been working on getting these stalls down in the up-down position. Start with one hand at a time, 10 stalls forward up, 10 stalls backward up, 10 stalls forward down, 10 stalls backward down. From split-time antispin flower, 10 stalls forward, 10 stalls backward.

I'm now limbered up, time to stretch: ~10 minutes worth

Flower shoulder warmups--move arms in each combination of timing and direction. 10 forward, 10 reverse, 5 turns each direction. Then 5 minutes of freeform practice, moving between each timing and direction combination in flow.

Globes: I'm now doing these plane-cleaning exercises in all three dimensions, including wall to wheel (for standard spinning), horizontal to wall (for horizontal plane-bends), and wheel to horizontal (for diagonal planes). 10 one way and then 10 the other in each variant.

Stalls: In each combination of timing and direction, 10 stalls up, down, top, and bottom in both forward and reverse. I'm VERY pleased to find top stalls with my left hand have cleaned up spectacularly in the past three months. I briefly try some turning drills before realizing I don't know how to turn while doing top and bottom stalls in split-time opposites. I'll map it out another day.

Elliptical CAPs: My elliptical CAPs still aren't terribly clean, so I go through both split-time same direction and split-time opposites ellipticals. My arms still aren't crossing completely in the proper place and some of my movements from this position are muddy, but I realize it'll just take more practice. I do 20 reps of each time of CAP and for the first time map out split-time same direction in my non-dominant direction. I go through 10 complete patterns with this.

Back to flower stalls: I repeat the exercise I started out with. It's finally starting to feel comfortable, so I'm repping the hell out of it to get it in muscle memory. I still have yet to try switching from forward to reverse with my left hand stalling up and my right hand stalling down. My shoulders are beginning to hurt, so it'll have to wait for another time.

Split-time opposites antispin flowers: I unfortunately learned my split-time opposites originally in a box position rather than the more common diamond position, so I've had to do a fair amount of work to reteach my arms to do the diamond position. My ultimate goal here is being able to do up and down stalls with this to reverse the direction of the flower as Yuta and Ronan do in this video. I do 10 reps forward and reverse, then 10 turns each direction. Forward to reverse while turning right is still sketchy for me. More work required.

Split-time opposites stalls: I drill a few stalls here, starting out by doing them all outspin and once I feel comfortable there, starting to do them inspin. Switching forward to reverse inspin I keep messing up--my left hand does not want to switch directions inspin for some reason. More work to be done later.

Split-time stall switches: I run through the Rastaxel stall switches to continue to put them in muscle memory. At this time my focus is fading.

I end on about five minutes of flow practice and call it a day. Happy, exhausted, and feeling the burn in my shoulders :)