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

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

STRENGTHENING: (10 minutes)

1) Click HERE for ab work- Repeat 1x

🔥 Rt Side Plank (30 secs) ----Do left on 2nd set

🔥Rt Side plank hip dip (30 secs)----Do left on 2nd set

🔥Single Leg Reverse Crunches (30 secs)
🔥 Up Down Planks (30 secs)
🔥 Russian Twists (30 secs)
⠀⠀⠀⠀⠀⠀⠀⠀

2) 10 fan kicks over partner on each leg

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

BREAK:  3:40-3:45

ENDUANCE & REVIEW ( 3:45-3:50)

1) Dance FB pom full out as team

ROUTINE WORK ( 3:50-3:50)

1st THIRD:  punch rt-pulse shoulders/punch lft-pulse shoulders

2nd THIRD: 1st & 3rd/2nd & 4th diagonal arm work with hook

3rd THIRD: to end

1)Walk through hip hop 2x up through "Usher part"

3) Critique through first 3rd & as much of 2nd 1/3 as possible

**go quickly through beginning and then focus in on choreo after "turn the lights out"