PRACTICE GOALS
WARM-UP: 3:15-3:45
CARDIO (10 minutes)
WITH TOE TOUCH BANDS
Click HERE
8 Wide squats /8 mini jumps in wide squat-arms out
8 medium width squats /8 mini jumps in medium width squat-arms out
8 legs close together squats/8 mini jumps in leg together squat
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5 squats to explode up with arms
20 straight vertical jumps (feet shoulder width apart) arms up
5 squats to explode up with arms
STRETCHING: (15 minutes)
1) Leader led stretch
2) All 3 Split holds (correct form)-hold for 1 minutes each
3) Back bends w/sis
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 for ab work-Each exercise 5 times each (do squat leg lift 5 on each leg)
SKILL WORK: (10 minutes)
**3 toe touches with bands/3 without
SPREAD OUT/GET IN YOUR MENTAL ZONE
**3 double turns / 3 triples
**3 split leaps across /3 split leaps back
**2 Barishnokovs
**Turning toe touch
**run tilts
**a-la-seconde turns
**practice kicks as a team
WARM-UP: 3:15-3:50
CARDIO (5 minutes)
8 Wide squats then /8 mini jumps in wide squat-arms out
8 medium width squats then 8 mini jumps in medium width squat-arms out
8 legs close together squats then 8 mini jumps in leg together squat
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5 deep squats to explode up with arms
20 straight vertical jumps (feet shoulder width apart) arms up
5 squats to explode up with arms
STRETCHING: (10 minutes)
1) Leader led stretch
2) All 3 Split holds (correct form)-hold for 1 minutes each
3) Back bends w/sis
STRENGTHENING: (10 minutes)
1) Click HERE
EXERCISE 1 & 2: 8 reps on each side
PLANKS: hold for 20 seconds
HIGH BOAT TO LOW BOAT: flow for 30 seconds
LOWBOAT KICKS: 30 seconds
BALANCING TABLE: flow for 30 seconds
SKILL WORK: (10 minutes)
**2 toe touches
**3 double turns / 3 triples
**3 split leaps across /3 split leaps back
**2 Barishnokovs
**Turning toe touch
**a-la-seconde turns
**practice kicks as a team
ROUTINE WORK- :8:40-10:00 or 10:30
Review Comp Kick Choreo
Review Comp pom choreo
Dance through fouettes for parnter 1x each
Continue learning through 21.5 eight counts
Polish with