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
  

Ian

• 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