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"