PRACTICE GOALS

 

 

WARM-UP:  3:15-3:40
CARDIO (12 minutes)

Click HERE

45 seconds each exercise-4x through

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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

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SKILL WORK: (10 minutes)

*Skill set 1&2

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BREAK:  3:40-3:45

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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

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ROUTINE WORK-FB KICK:  3:55-4:00

Dance all critiqued section full out and continue walking through the rest

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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

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