PRACTICE GOALS
WARM-UP: 3:15-3:40
CARDIO (5 minutes)
10 straddle pike ups
10 frog jumps
5 straddle pike ups
5 frog jumps
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STRETCHING: (20 minutes)
1) leader led stretch
2) All 3 Split holds (correct form)-hold for 1 minutes each on M/W/F
Stand against wall...partner lifts and pushes leg up to high kick position/hold & Resist like hamstring resist stretch T/TH
3) Back bends down wall/walk back up
4) "butt kick" hold on wall-rt/lft -make sure bottom leg is locked and foot turned out
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STRENGTHENING: (10 minutes)
1) Click HERE for ab work- Repeat 1x
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π₯ Rt Side Plank (30 secs) ----Do left on 2nd set
π₯Rt Side plank hip dip (30 secs)----Do left on 2nd set
π₯Single Leg Reverse Crunches (30 secs)
π₯ Up Down Planks (30 secs)
π₯ Russian Twists (30 secs)
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2) 10 fan kicks over partner on each leg
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SKILL WORK: (5 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
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BREAK: 3:40-3:45
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ENDUANCE & REVIEW ( 3:45-3:50)
1) Dance FB pom full out as team
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ROUTINE WORK ( 3:50-3:50)
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TUESDAY, FEB 23:30-5:30
WEAR: Black leggings/blue muscle tank tank /Appropriate shoes
ARRIVE:3:30 at Student Service EntranceWear Mask/and maintain distance
BRING:Poms, Stretch bands from Omarr workouts, Water bottle, sweatshirt or similar for use under knees...and anything else you might need
WARM-UP: Sydney/Zoey lead
CARDIO/WARMUP
1) bowler squate across and back short length of commons2) Step/touch ground-arabesuqe across and back short length of commons3) Foot and Jump drill (see video)4) 10 frog jumps
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STRETCHING:
1) Individual, personalized stretch-2) Stretch for hip flexors-wall stretch/pigeon stretch3) back bends with partner 4) hamstring resist stretch w/partner5) All 3 Split holds (correct form)-hold for 1 minute each
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STRENGTHENING:
1) New Toe touch strengtheners-12 of each 2x through (banded bridge/tippy toe stretch/forward stretch leg lift- see video) 2) 10 straddle pike ups3) 10 straddle leg lifts-in/out over pom (see video)4) 30 second plank hold (Side/middle/side)
SKILL WORK:
1) Double turn/toe touch/split leap/Barihnokov/C jump as team2) Dance pom motion routine for sister0-video and critique sharpness
BREAK:
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NEW MATERIAL:
1) Add 2 final eight counts to pom motion routine2) high/mid/low brush kick across floor- see video2)Continue learning practice kick routine3) Work on kick technique4) Learn 2 eight counts of "game routine" material
TEAM TIME:
1) Tiers Explanation and expectations
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