Saturday, December 2, 2017

Warm-Up Sequence

Flexibility Training/Warm-Up:

·      Stand tall- “be in your body”
·      2nd, plié and contract R/L 4EC
·      Arms diagonal pulses 1EC
·      Reach tall
·      Pike Stand hold
o   Lift toes 10x
o   Lift heels 10x
·      Roll up vertebra by vertebra and then back down 4x
·      3 tuck bounces -> pike stand, hands behind
·      3 tuck bounces -> jump to straddle stand
o   Lift toes 10x
o   Lift heels 10x, stand straddle
·      R/L Side contractions (4x)
·      Cross, cross kick 4X
·      Arm circles 10x each:
o   R FWD      
o   L FWD
o   R BWD
o   L BWD
o   Crosses
o   Windmills
o   Arm throws
·      Press down, hold 10 sec
·      Straddle sit
o   Pointed
§  R Lats
§  R flat back
§  L Lats
§  L flat back
§  Middle
o   Flexed
§  R Lats
§  R flat back
§  L Lats
§  L flat back
§  Middle
§   
·      Presentation R, L, up, up and around (repeat R and L) (4x)
·      Pike
o   Point, flex, point, flex, waddles, point, flex (roll thru feet)
o   Side contact 4 EC
o   Point stretch
o   Flex, elbows on the floor
o   R ankle roll
o   Priformis stretch R
o   L ankle roll
o   Priformis stretch L
·      Reverse Shoulder stretch
·      Legs and hips
o   Up, down, up and around 5x each leg
o   Kick, back, kick, and ring (hit) 5x each leg
·      Candlestick, roll to middle splits, hold, slide thru
·      Wrists
o   Forward
o   Back
o   Side to side (in/out)
o   Roller costars each way
·      Bridges
o   Feet together hold
o   Right leg
o   Left leg
o   Rocks
o   Jump and should open
o   Diamond bridge
o   “rock and roll” after each
·      Cat stretch
·      Arms under, palms up, lean
·      Seal
·      Downward dog
o   Heels press down
o   Tread through feet
o   10 toe overs
·      Tall on knees
o   Neck rolls
o   Arms cover ears, press hips forward and back bends to ground 10x
·      Right leg lunge
o   Hip flexor pulses
o   Straight leg, nose to knee (point flex, point flex)
o   Runners pull back
o   Splits and hold
§  Flexed feet/pointed
§  Lay on leg
§  Arch back
§  Squeeze/relax PNF quad
§  Legs “try to stand” PNF
§  5 rings
§  Side to push up
·      “Level 3” kneel to corner to switch legs and find center
·      Repeat Left leg

·      “Level 3” kneel to corner and stand to finish

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