THURSDAY, JAN 14

3:30-5:30

WEAR:

Black leggings/white dance tank /Appropriate shoes

ARRIVE:

3:30 at Student Service Entrance

Wear Mask/and maintain distance

BRING:

Water bottle and anything else you might need

 

WARM-UP:  Syd/Zoey lead

CARDIO/WARMUP

1)  Two lap run to middle stairs

2)  10 jumping jacks/10 squat jumps/10 forward lunge switches w/"jump"

STRETCHING:

1) Individual, personalized stretch

2) Stretch for hip flexors

3) hamstring resist stretch w/partner

4) All 3 Split holds (correct form)-hold for 1 minute each

5) back bends with partner

STRENGTHENING:

1) Click HERE for ab work-1 set

** 10 scissor kicks

** 10 toe taps (knees start at 90 degrees)

** 10 sit ups with knees bent and feet off floor/twist rt-lft

**raise legs to 90 degrees/extend legs and reach to toes/recover/return to 90 degrees/tap toes on ground

2) 10 straddle pike ups

3) 10 straddle leg lifts-each leg

4) Ten push ups (no "girl" push ups)

5) Ten tricep dips

SKILL WORK:

**Double turn/toe touch/split leap/barishnokov/C jump with Sis- 2 x each

**Same skills as a team- 2 x each

BREAK:

NEW MATERIAL: 

1) Base line video of toe touch/double turn/Splits-1 person at a time

2) work on Barishnokov and butt kick w/sis

3) Perform barishnokov and butt kick  2 at a time and record/critique

4) Low /middle/highs and angle kicks as a team

TEAM TIME:

1) Toe touch/double turn 2 week challenge-explanation

2)  Tiers Explanation and expectations