PRACTICE GOALS
WARM-UP: 3:15-3:40
CARDIO (5 minutes)
Click HERE
45 seconds each exercise-base leg is left leg
rest 1 minute
Repeat-base leg is right leg
STRETCHING: (20 minutes)
1) Free stretch on own
2) All 3 Split holds (back heel up)-hold for 1 minutes each
3) Back bends with partner
4) "butt kick" hold on rt/lft with sister-pair up with another sister pair and watch form/switch
STRENGTHENING: (10 minutes)
1) Click HERE
EXERCISE 1&2: 8 reps on each side
PLANKS: hold for 30 seconds
HIGH BOAT TO LOW BOAT: flow for 1 minute
LOWBOAT KICKS: 30 seconds
BALANCING TABLE: flow for 1 minute
SKILL WORK: (10 minutes)
*Skill set 1&2
BREAK: 3:40-3:45
ROUTINE WORK-FB POM: 3:45-3:55
1)Video tape 3rd groups of FB pom in 2's...rest of team do full out on own
**Focusing on sharpness and faces
ROUTINE WORK-FB KICK: 3:55-4:00
Dance all critiqued section full out and continue walking through the rest
ROUTINE WORK-FB HIP HOP: (4:00-5:30)
1) Walk through FB hip hop
2) Video tape all critiqued sections in 1/2's through worm
3) Polish through tight armwork formation
4) Critique from worm to ending
4) Video tape all critiqued areas in halves