An Daire Wenatchee
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Warm Ups: Mat Work (16 each except The Hundred)
The Hundred (legs straight)
Single Leg Circles
Criss Cross
Leg Pull
Leg Pull Front
Plank Crunch
Plank Drag
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: 2 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: 2nd Step Left Side (6x per focus per speed)
Lane
Straight and tall
Cross top of thighs
Fingers.
Ian
Back Foot TO
Cross top of thighs
Hands
Margaret
Bum kicks
Back foot TO
Upward Moves
E
lla
Breathing
Upward Moves
Call Out 2-1-2-1
Sophia
Bum Kicks
Upward Moves
Pin Straight legs
Home
About
Locations
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FAQ