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

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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

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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

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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

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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

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