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)
COVID PRACTICE
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
STRENGTHENING:
1) Toe touch strengtheners-12 of each 2x through
(bowler squats/banded bridge/frog jumps)
2) 10 straddle pike ups
3) 10 straddle leg lifts-each leg/both legs
SKILL WORK:
**Double turn/toe touch/split leap/C jump as team