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
