COACHING TIPS / OPTIONS

Transcription

1 BODYSTEP 73 PETFF COACHING TIPS Track 1: Warmup Warm the body by getting low into the legs and master the basics of correct stepping. Connect warmly with the class, setting correct posture. Warm the body; create awareness of correct posture and safety of workout area. March On Top Hamstring Curl / Rocker Curl March to corners Squat Tap to Active Calf

2 Track 2: Step Warmup Feel anchored, avoid bouncing, correct foot placement, warm the stepping muscles. Load and warm the quads, hamstrings and gluteals. Basic Step 3 Repeater Knee Lift 3 Knee Lift On Top T-Step

3 Track 3: Step Orientation Lift intensity with light propulsions and increased ROM. Raise heart rates, freedom of movement, feeling alive! Basic Step & Kick Combo Straddle & Kick Combo Straddle Kick / OTT Combo Gallop

4 Track 4: Step Feel a physical and emotional high as the class reaches their first cardio peak using high and low-impact options. Improve cardio fitness. Feel liberated! Basic Jog & Propulsive Knee Lift Combo Hamstring Curl 3 Knee Repeater

5 Track 5: Mixed Strength Work lower body with opportunity to challenge cardio fitness. Strengthen the quads, hamstrings and gluteals. Improve cardio fitness. Flava Double Jump On Top L-Step with Double Squat Repeater Sequence Double Propulsive Lunge

6 Track 6: Power Peak Improve cardio fitness and hip strength with lateral training. Challenge cardio fitness and improve hip strength and stability. ATT Knee & ATT Nut Crackers & ATT Repeater & Shuffle

7 Track 7: Step Recovery Cardio recovery and correct Lunge and Squat technique. Cardio recovery, tone and strengthen legs and gluteals. Repeater & Squat Combo Back-Stepping Lunge Back- Stepping Lunge

8 Track 8: Party Step Execute Walk Over successfully and feel free to move with individual style and flair. Improve brain fitness and coordination. Flava Hamstring Curl Reverse Footing Walk Over & Basic Step V-Step & Pony Combo

9 Track 9: Speed Step Musical and physical contrast while moving faster. Increase agility, coordination, fitness training; create fun. Flava Speed Side Leg Extension Combo Speed Jog Double Stutter Jive Combo

10 Track 10: Peak Options to work at own level to reach the final cardio peak. Improve cardio fitness and endurance training. Straddle Jog Propulsive Down Tap & Straddle Combo Double/Single Squat OTT

11 Track 11a: Recovery/Leg Strength/Pushups Cardio recovery and improved lower body, core and upper body strength. Tone, strengthen and sculpt the legs and gluteals; strengthen the core and upper body. Double Lunge & Squat Combo Single Lunge & Squat Combo Superman Balance Leg Lift and Pushup

12 Track 11b: Abdominals Great coaching to efficiently and effectively train the abdominals. Strengthen abdominal wall and obliques. Basic Crunch With Leg Extension Knee Drop Knee Drop With Leg Extension

13 Track 12: Cooldown/Stretch Stretch working muscles in a happy, uplifted environment. Relax and release tension in muscles that have been worked. Flava Calf Stretch Hip Flexor Stretch Standing Quadriceps Stretch Iliotibial Band Stretch Adductor Stretch Hamstring Stretch Soleus & Triceps Stretch