Across the Floor Warm Up. All Exercises are done Forward and then Backward unless otherwise stated
FOR EXAMPLE
- Run Forward 2x (after each pass forward they return running backward )
Running warm Up.
- Run Forward 2 x
- High Knee Running
- Butt Kicks
- Leg Kicks Front
- Leg kicks Back
- Leg kicks side/side
- Chasse sideways Left, then right
- Chasse forward Left, then right
- Single Leg Skip Forward Left, then right
- Straight Leg Rebounds
- Straight, Straight, Tuck
- Straight Leg Jumps side, side – over the line
- Tuck Jumps side, side – over the line
- Single leg sprint Left, the right FORWARD ONLY
- Mountain Climber forward the backward
- Mountain Climber sideways left, then right
- Inch worm hop (start in downward dog- arms hop out 4 x, feet hop in 4 x)
- Rebound- rebound- front tuck – rebound Stick
Video coming soon!
Across Floor Active Flexibility. everything one pass across floor
- Split Walk ( everything to a 3 count – slide to split, reach over front leg, sit up straight, reach to back hip (ring) bend front leg and switch)
- Handstand forward Roll Straddle through. Alternate legs kicking up to handstand.
- Split Roll. (Start in split facing side, grab front ankle, roll over to split, turn to straddle, turn to other leg, grab front ankle and roll)
- 3 steps kick, 3 steps kick
- 3 steps kick back, 3 steps kick back
- Needle scale kick 3 x, 3 steps needle scale kick 3 x
- Kick to Handstand hold, lower to bridge, rock or hold 3 seconds. (Only do 2 or 3 bridges NO MORE)
- Forward roll to handstand tuck and pike. Can add a 1/2 pirouette (or more) to the last one.
- Kick front, Kick side, Kick Back, Back walk over. Releve turn and repeat on other side.
- Backward roll STAND UP FAST. (in video girls are doing back extension roll with pirouettes. It is just what we have progressed to).
Conditioning (the numbers are suggestions unless otherwise noted)
- 20 “inverted V” toe raises legs straight
- 20 “inverted V” toe raises legs bent
- 20 ankle pull back
- 3×10 Hamstring curls
Core
- Hold hollow 20 seconds, then rock 10 x
- Side arch hold 20 seconds, then rock 10 x
- Arch hold 20 seconds, then rock 10 x
- Side arch hold 20 seconds, then rock 10 x
- 10 “butt lifts” off floor (can do 5 with open tuck)
- Glute bride 20 seconds, 10 lifts each leg
- Side plank hold 20 seconds, 10 “start lawn mower”
- Plank push up hold 20 seconds, 5-10 “camel push ups”
- Side plank hold 20 seconds, 10 “start lawn mower”
Hollow/ Press circuit
- Hollow hold 20 seconds
- 10 straddle V up
- Press through to Push Up
- 3- 5 Push ups, arms “regular”, wide, narrow, beam placement, switch.
- Press to handstand, 5 rebounds to handstand
- Press down to straddle – lay back to hollow
REPEAT the circuit!
Video coming soon!