GREENBAYSOUTHWESTTROYETTES
The Award Winning Dance Team From Green Bay, WI
PRACTICE GOALS
WARM-UP: 3:15-3:45
CARDIO (3 minutes)
30 sec jog in place
30 sec high knees jog
30 seconds jumping jacks
30 seconds squats
30 seconds lateral lunge (rt to lft)
30 seconds forward lung
STRETCHING: (15 minutes)
1) Leader led stretch
3) hamstring resist stretch against floor M/W/F
All 3 Split holds (correct form)-hold for 1 minutes each on T/TH
4) back bends with partner
STRENGTHENING: (5 minutes)
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) Ten fan kicks over chair or sitting up partner- switch
SKILL WORK: (10 minutes)
**Double turn/toe touch/split leap/barishnokov/C jump/rt-lft butt kick/a las secondes as team on M/W/F...
with sis on T/TH
**Kicks in small groups on M/W/F...as a team on T/TH
BREAK: 3:45-3:50
REVIEW: 3:50-4:00
Walk throgh kick 2x
Walk through Comp. pom 2x
ROUTINE WORK-POM ( 4:00-5:30)
46 TOTAL EIGHT COUNTS
1st FOURTH...up to formation change to full team double
2nd FOURTH (half)...up to move back to center with barishnokov
3rd FOURTH...through full team toe touch/low V-high V ball change
4th FOURTH...through end
1) Begin working through first 1/4 of routine
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-
Answer: high /low for this week
2) Stretch for hip flexors-wall stretch/pigeon stretch/twist stretch w/palm up
3) back bends with partner
4) hamstring resist stretch w/partner
5) All 3 Split holds (correct form)-hold for 1 minute each