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GREENBAYSOUTHWESTTROYETTES
The Award Winning Dance Team From Green Bay, WI
PRACTICE GOALS
**K bands on, unhooked**
WARM-UP:
CARDIO
POMBO (M/W/F)
1 lap stair run (T/TH)
DYNAMIC STRETCHING:
ACROSS THE COMMONS (Short way)
1) Pull knee to chest, walk walk, switch
2) Step needle walk walk, switch
3) step/circle high knee
4) 4 rt chaines/4 left chaines
5) back bend walks down wall
STATIC STRETCHING:
1) Quick stretch
2) 30 second resist stretch/30 second hold on each split
3) rt/lft butt kick holds on wall (10 sec each side)
STRENGTHENING:
1) 2 sets Elbow abs (with 4 tuck-extends and 4 bicycles added on)
2) 10 Push ups/15 tricep dips
3) straddle leg lifts-10 on each leg/5 on both
SKILL WORK:
DAY 1/3/5
1) 3 sets T band pencil jump/frog jump/Toe touch
2) 3 toe touches without bands
3) SKILLS as a team
DAY 2/4
1) With bands- Step kick across short end of commons/5 fan kicks over chair with bands
2) Without bands- Step kick across short end of commons/10 fan kicks over chair with bands
3) Skills with sis
KICKS:
DAY 1/3/5
1) Kicks as team
DAY 2/4
3) Kicks for critique
5 MINUTE BREAK:
REVIEW:
1) All pre-game routines 2x through
ROUTINE WORK
1) Re-stage hip hop routine for 17.
2) Review first 4 eight counts to make sure that we all know choreo
3) Re-stage pom routine for 17
4) Review first four eight counts to make sure that we all know choreo
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