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) 1 minute plank

2) 30 second side plank-each side

3) 10 push ups /15 tricep dips

4) 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)  Walk through "Walk This Way" 2x

ROUTINE WORK

1)  Review Pre-game routines

2) Finish learning Pre-game Routine from last week

3) Make sure first 4 eight counts of "Walk This Way" look AMAZING!!!

4) Review FB pom/FB Hip Hop

WRAP UP (*if time)

HYPERBOLIC STRETCHING: (8 minutes)

Intermediate stretch before you leave

On whichever split you are not fully down in.