MONDAY PRACTICE GOALS

**K bands on, unhooked**

 

WARM-UP:

CARDIO

KICKBO (M/W/F)

ballet jumps (T/TH)

https://www.instagram.com/p/BnmTMU0hKcg/

DYNAMIC STRETCHING:

ACROSS THE COMMONS (Short way)

1) Pull heel to butt, walk walk, switch

2) Step attitude hold, walk, walk switch

3) step/circle high knee

4) 4 right 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) Butt kick holds on wall

STRENGTHENING:

1)  10 each side-single leg glute bridge

2) 10 fire hydrants -each leg

3) 10 kick back & up-each leg

4) 10 push ups /15 tricep dips

5) 5 straddle pike ups

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)  Walk through "Walk This Way" 2x

2) Review Pre-game routines

ROUTINE WORK

1) Dance all critiqued 8 counts for sister video critqiue-2x

2) Dance all critique 8 counts as a team

3) Critique up through end 

WRAP UP (*if time)

HYPERBOLIC STRETCHING: (8 minutes)

Intermediate stretch before you leave

On whichever split you are not fully down in.