Warm Ups: Pilates (16x each except The Hundered)

• 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)

Focus: Turn Out. Keep inside of heel pushed forward.
Focus: Hard Point Ankle to Toes 
Focus: Beat Emphasis (count 2-1-2-1-2-1-2-1, etc)