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Stack #4590418

Question12345678
General Notes You should always be actively thinking. Ask yourself things like...Am I doing this right? Should I make an adjustment? Could I push myself more? Am I doing this better than the day before? No mindless, casual, or lazy movement - be present and focused Spread out/stagger Connect with music Always focus on correct form
Cardio Keep moving Full Range of Motion - make your movement as big as possible within the constraints of precise placement
Isolations Wide stance when open in second Full Range of Motion - make your movement as big as possible within the constraints of precise placement
Piles, feet, relives, & ballet type movement Hips are almost always aligned (don't lift) - tendu, degages, battement and extensions do not start with a lifted hip - think of lifting your leg from underneath using your hamstrings Lift your upper body up and out of hops - lift and lengthen sides and neck Push the ground away from you with the balls of your feet to releve Lift from the center of your chest Focus on your center (Core tight) and plumb line (hips under) with weight and alignment over big and second toe Don't roll ankles in or out in releve and for jumps and extensions, push off through your ankle and toes Turn out from hips, not feet and keep lats locked/shoulders down Resistance in plie and tendu
Lunges Front heel is down Back leg is straight Front ankle, knee, and shoulder are in line legs straight and hips squared off in parallel when stretching back
Abs/Glutes/Arms Crunches - shoulder blades start completely off of the ground - each crunch lifts higher than the starting position Crunches - Don't rest head Crunches - Don't pull on neck. Elbows stay open. Plank - shoulders down and flat; head and hips in alignment and flat; belly button in Tricep dips - finger tips toward heels Tricep dips - bend and straighten elbows; do not move hips up and down Glutes (bridges - tuck hips; engage Glutes and hamstrings; pull belly in
Stretching Don't throw or force anything All reaching movement starts from lower back - when stretching forward, press lower back down first Feet pointed - stretch through your feet unless they are supposed to be flexed Lats locked/shoulders down Lift upper body up and out of your hips from your lower back
Order 30 Cardio 30 Plank 15 Small jumps 15 Isolations 15 Knees back/bending over hamstring stretch 30 Lunges 30 Butterfly 30 Single leg hamstring 15 Splits 15 Second on the ground
Created by: tableTurner
 

 



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