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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