An Daire Wenatchee
Home
About
Locations
Performances
Fitness
Competitions
FAQ
Warm Ups: Pliometrics (30 seconds each)
The Hundred (legs straight)
Single Leg Circles
Criss Cross
Leg Pull
Leg Pull Front
Plank Crunch
Plank Crawl
The Saw
Drills
Slow Toe Rise: 1-8b rep (1x in ea rep): up...2...3...4...down...2...3...4
Med Toe Rise: 1-8b reps(4x in ea rep): up 2 down 2, up 2 down 2, up 2 down 2, up 2 down 2
Fast Toe Rise: 1-8b reps (8x in ea rep): pulse 2-3-4-5-6-7-8, pulse 2-3-4-5-6-7-8
Ankle Circles: 4 each direction per foot. Trace a dinner plate with toe.
Calf Stretch: Right foot forward. Then Left foot forward.
Leg Swing: 3 directions. 2 swings per direction. Each leg.
Soldier Walk (16b): Hard Flex and Point
Rally (16b): Bang back rally switch rally switch rally hop back
Tip Down (16b) : (r)Bang Hop a (r)tip and down (r)tip and down. (l)Bang Hop a (l)tip and down (l)tip and down.
Clicks: Low (8b). Waist (8b). Above Waist (8b)
Step Work: 1-2 Step R/L Side (2x per focus per speed)
Lane
Posture
Mouth
Fingers
I
an
Straight Legs
Over Cross
Arms. Hands.
Margaret
Breathing
Bum Kicks
Call Out 2-1-2-1
Ella
Breathing
Upward Moves
Call Out 2-1-2-1
Sophia
Bum Kicks
Upward Moves
Straight Legs
Home
About
Locations
Performances
Fitness
Competitions
FAQ