-
ACHILLES STRETCH
- STAND ON STAIR
- KNEES SLIGHTLY BENT
- ONE FT FULLY ON STEP-OTHER HANG OFF STEP SO ONLY TOES TOUCH SURFACE
- BALANCE PLANTED FT & PRESS DOWN WITH FT HANGING OFF STEP TO FEEL STRETCH IN ACHILLES
- WITH GOOD BALANCE CAN DO BOTH AT SAME TIME
-
FEET & ANKLES
- STAND ON STEP
- BALL OF FOOT ON EDGE-HEEL IS OFF
- SO SLOW RELEVES & ELEVES
- 30X-SWITCH FEET-30XMORE
-
JUMP HIGHER
PLYOMETRICS
- DO 2 DOUBLE LEG HOPS FORWARD IN A ROW TRAVELING AS FAR AS CAN
- AT END OF 2ND HOP JUMP UP AS HIGH AS YOU CAN FROM BOTH LEGS
- REPEAT 5X
- DO 2 OR 3 SETS TOTAL
- ADVANCE - GO FROM 1 LEG INSTEAD OF 2 ON LAST JUMP
- REMEMBER IN LANDING TOE-BALL-HEEL
- KEEP KNEES ALIGNED OVER MIDDLE OF FEET
- UPPER BODY AS STILL AS POSSIBLE
-
INCREASE EXTENSION & STRENGTHEN CORE
THIS WORKS TRANSVERSE ABDOMINAL (DEEP AB MUSCLE)
- LIE ON BACK
- PELVIS IN NEUTRAL POS
- KNEES BENT, FEET ON FLOOR
- KEEP PELVIS & RIBS STILL
- DRAW STOMACH DOWN TO FLOOR & UP TO CHEST
- HOLDING THIS POS-LIFT 1 SHIN TO TABLETOP POS THEN THE OTHER
- DIP 1 FT TO FLOOR (MOVING FROM HIP NOT KNEE)
- RETURN TO TABLETOP
- REPEAT TO OTHER SIDE
- PLACE 1 LEG AT TIME DOWN TO FLOOR IN STARTING POS
- REPEAT ENTIRE SEQ
- TOTAL 3 SETS OF 10
-
TURNOUT
- LIE ON RT SIDE
- KNEES BENT AS IF SITTING
- ANKLES IN LINE WITH HIPS
- PROP TORSO UP ON ELBOW
- LIFT LEFT LEG UP AS OPENING BOOK-AS FAR AS POSSIBLE
- PLACE LEFT HAND ON BACK OF LEFT HIP-MAKE SURE NOT GRIPPING GLUTEAL MUSCLES
- (YOU CAN TELL BY THIS MOVEMENT HOW MUCH TURNOUT YOU HAVE)
- (DONT LET WEIGHT ROLL BACK ON RT HIP AT TOP OF MOVEMENT)
- SLOWLY OPEN & CLOSE 10X EACH SIDE
- TO ADD DIFFICULTY-LOOP STRETCH BAND AROUND KNEES TO ADD STRENGTH
-
STRETCHS FOR FEET
- SIT DOWN FEET FLAT ON FLOOR
- SLOWLY BUNCH YOUR ARCHES TOG KEEPING TOES FLAT ON FLOOR
- DO NOT SCRUNCH UP TOES
- YOU WANT TO FEEL LIKE YOU ARE PICKING UP A TOWEL WITH ENTIRE METATARSAL AREA
-
STRETCH FOR FEET & ARCHES
- POINT FOOT & HOLD RT IN THE POINT WITH YOUR HAND
- PULL TOES SO THAT YOU ARE REALLY PUSHING THE ARCH OVER YOUR NORMAL ABILITY WHILE HOLDING IT FIRMLY PUSH STRONGLY ON BALL OF FOOT & YOUR INSTEP
- MASSAGE THE MUSCLES
-
BALANCE
IMPROVE THE FASTEST
- TAKE EYES AWAY
- BALANCE ON ONE LEG (BOTH IN TURNOUT & PARALLEL)
- 30-60 SECS
- EYES OPEN
- EYES CLOSED
- TRY ON PILLOW OR WOBBLE DISK
-
BALANCE
SLOW RELEVES
- SLOW RELEVES
- DOWN TO FLAT
- DO NOT TRANSFER WEIGHT TO MID FOOT OR HEEL
- EYES CLOSED
- WEIGHT ON BALLS
- KNEES STRAIGHT PULLED UP THROUGH THIGHS, HIPS, BUTT, ABS, & LOWER BACK
- SHOULDERS DOWN & NEUTRAL
-
BALANCE
- STANDING BAREFOOT
- SLOWLY RISE ONTO THE BALLS OF FEET, PRESSING DOWN INTO THE FLOOR
- CONCENTRATE ON CENTERING THE WEIGHT OF THE BODY SOMEWHERE BETWEEN HEEL & BIG TOE
- TRY TO PULL UP & OUT OF THE JOINTS BUT MAINTAIN RELAXED KNEES
- LOWER THE HEELS SLOWLY & REPEAT
-
BALANCE
- STAND ON ONE FOOT ON A HARD SURFACE WITHOUT LOCKING THE KNEES
- DIVIDE THE WEIGHT OF THE BODY EQUALLY BETWEEN THE HEEL & BALL OF FOOT
- STAND IN THIS POS FOR 1 MIN
- SWITCH TO OTHER FOOT
-
BALANCE
- STAND ON 1 FOOT WITH WEIGHT OF BODY DIVIDED BETWEEN HEEL & BALL OF FOOT
- PIC UP HEEL & SLOWLY TURN TO LEFT (ABOUT 90 DEGREE TURN) ON BALL OF FOOT
- STOP & LOWER HEEL
- REPEAT A FEW TIMES
- SWITCH FEET
- ONCE COMFORTABLE WITH SMALL TURNS TRY WHOLE TURNS
-
IF YOU LOSE YOUR BALANCE DURING EXERCISES, TRY TO GET IT BACK QUICKLY WITH THE LEAST POSSIBLE ADJUSTMENT, REACH OUT & LIGHTLY TOUCH CHAIR OR WALL WITH FINGERTIP
WHEN STEADY LET GO & TRY AGAIN
-
STRETCH FOR TURNOUT
SIT ON CHAIR
- CROSS 1 FT OVER KNEE (1/2 FROG STRETCH POS)
- LET IT RELAX
- BEND FORWARD OVER BOTH LEGS
- WILL FEEL STRETCH DEEP IN HIP AREA OF BENT KNEE (PIRIFORMIS MUSCLE)
- THIS WILL STRETCH & RELAX THOSE MUSCLES YOU WORK TO DO TURN OUT
-
FEET & ANKLES
- STAND ON STEP
- PUT BALL OF FT ON EDGE SO HEEL IS OFF
- DO SLOW RELEVES & ELEVES FROM THAT POS
- SWITCH FEET- 30X EACH
-
FEET & ANKLES
- SIT UP
- BACK STRAIGHT
- KNEES BENT
- WITH FOOT POINTED SLOWLY MOVE LEGS OUT IN FRONT OF YOU KEEPING FOOT ON FLOOR
- HOLD THIS & TRY TO PUSH IT A LITTLE
- 30X EACH SIDE
-
FEET & ANKLES
PIROUETTES
- PLIE & RELEVE ONTO BALLS OF FEET
- 30X
- THEN 1 LEG WHILE BRINGING FT TO PASSE
- THINK-PLIE, PASSE UP, PLIE, PASSE UP, ETC
- 30X EACH LEG (DON'T FORGET RELEVE ON PASSE)
- PIROUETTES FROM 5TH
- 10X EACH SIDE NON-STOP
-
BALANCE & FOOT WORK
JUMP ROPE
-
RELEVE PLIES
- STAND IN 1ST POS RELEVE - HAND ON HIPS
- SMALL PLIE PULSES
- REMAINING IN RELEVE 20X
- HOLD IN PLIE - 20X
- FINISH BY STRAIGHTENING KNEES
- LIFT ARMS OVERHEAD 20X
- 3 SETS
-
ABDUCTOR MUSCLES
INSIDE OF THIGH FOR TURNOUT
- SITTING ON FLOOR - COMFORTABLE 2ND POS
- BEND FORWARD
- FEEL STRETCH IN ABDUCTORS i& HAMSTRINGS (BACK OF THIGHS)
-
STRENGTHEN BACK MUSCLES
LOWER BACK
- SMALL LEG LIFTS
- LYING FACE DOWN ON FLOOR
- GENTLY RAISE 1 LEG AT TIME
- HOLD FEW SECS
- LOWER TO FLOOR
- 30X EACH LEG
-
BALANCE
- SLOW RELEVES DOWN TO FLAT BUT DO NOT TRANSFER WEIGHT TO MID FT OR HEEL
- WITH EYES CLOSED-
- HAVE WEIGHT ON BALLS OF FEET
- KNEES STRAIGHT NOT LOCKED
- PULLED UP THROUGH THIGHS, HIPS, BUTT, ABS, & LOWER BACK
- SHOULDERS DOWN & NEUTRAL
-
FEET & ANKLES
RELEVES & ELEVES
- DO IN 1ST, 2ND, & 5TH - 2 FEET, 1 FOOT, PARALLEL & TURNED IN.
- MAKE SURE TO SWITCH FEET
- DO AS SLOW AS POSSIBLE GOING TO FULLEST RELEVE
- THEN DO AS FAST AS YOU CAN
- 30X EACH
-
LEG LIFTS IN 1ST
- BEGIN 1ST POS HANDS ON HIPS
- EXTEND FLEXED LFT FOOT FRONT
- SHIFT BALANCE ONTO RT LEG
- BRING LEFT LEG BACK TO START POS WITHOUT LETTING IT COME ALL THE WAY TO FLOOR
- 20X SWITCH SIDES
- DO 2 SETS EACH SIDE
- HARDER - AT END KEEP LEFT LEG LIFTED & DO 20 PULSES UP
-
ARABESQUE TRAINER
SINGLE-LEG DEAD LIFT
- STAND LEFT LEG-FOOT IN PARALLEL
- LIFT RT KNEE TO CHEST
- HOLD BOTH ARMS OVERHEAD
- LEAN FORWARD
- UPPER BODY EXTENDING
- RT LEG BACK & REACHING BOTH ARMS FORWARD-1 LINE FROM HEAD TO HEEL
- THINK BODY AS SEESAW
- RETURN TO STAND POS -THINK BODY AS ONE UNIT-DO NOT USE BACK
- MOVE FROM HIP JOINTS TO BRING KNEE BACK INTO CHEST
- LOWER LEG
- REPEAT TO OTHER SIDE
- 6-8 REP PER LEG
-
ANKLE JOINT STRETCH
- LEAN FORWARD-HANDS ON STOOL
- STAND ON LEFT LEG-KNEE STRAIGHT
- EXTEND RT LEG BEHIND-KNEE BENT
- BEND STANDING LEG-POINT KNEE IN-HEEL & PINKY TOE ON GROUND
- RETURN TO START POS-BEND STANDING LEG DRIVING KNEE OVER MID OF FOOT
- RETURN TO START POS
- BEND STANDING LEG POINTING KNEE OUTWARD
- BIG TOE ON GROUND
- DO FOR 1 MIN EACH SIDE
-
GLUTES, HAMSTRINGS, & QUADS
SLIDING LUNGE WITH REACH
- STAND WITH BALL OF LEFT FT ON DISH TOWEL-FEET PARALLEL-ARMS RELAXED AT SIDES-FOCUS STR
- SLIDE LFT FT BCK INTO DEEP LUNGE-LFT ARM FRNT-RT ARM BCK-SHOULDERS SQ AS LEAN FORWARD-HINGING TORSO 45*-SPINES STRGT-RT-SHIN VERTICAL-KNEE NOT PASS TOES-HIPS BCK
- RETURN TO STAND POS-CONTRACTING GLUTES & FOLLOW THROUGH WITH HIPS
- REP 12-15 TIMES EACH LEG
- EXTRA CREDIT-FRT FT FLEXED-THIS WILL ACTIVATE BUTT
-
PLIES
STANDING PLIE SQUAT
- WIDE 2ND POS PLIE-TURNED OUT-ARMS 2ND, PALMS UP
- SQUEEZE THIGHS & GLUTES AS STRGHTING LEGS & RAISE YOUR ARMS OVERHEAD
- RETURN TO START POS
- 3 SETS OF 10 REP AT QUICK PACE
- I-END OF SET HOLD PLIE & 20 SM PULSES UP & DOWN
- II-AFTER PLIE PULSES-STAY LOW-PULSE KNEE FRNT 20 TIMES
- III-AT END OF SERIES-LIFT HEELS & SQUEEZE INNER THIGHS INTO RELEVE-RASIING ARMS STRGT OVERHEAD-HOLD 10 COUNTS
-
FEET & ANKLES
- STAND FLAT ON FLOOR
- WEIGHT OVER TOE, BALLS & HEEL
- TRY TO LIFT MIDDLE PART OF FOOT
- SCRUNCH TOES BACK TOWARDS HEELS BY LIFTING ARCH WHILE GRIPPING FLOOR WITH TOES
- HOLD 20 SECS
- STRETCH
- REPEAT 30X
- POINT FOOT (ARCH PART) & FLEX TOES
- HOLD
- POINT TOES (SCRUNCH THEM UP) & FLEX FOOT
- HOLD
- 30X EACH FOOT
-
EXERCISE FOR POSE
- STAND FEET TOG ARMS RELAXED AT SIDE
- HEAD BOWED FRONT
- START TO BREATHE IN RAISING YOUR HEAD & LIFTING YOUR ARMS OUT SIDEWAYS AS YOUR LUNGS FILL
- AT END OF LONG SLOW BREATH IN, ARMS ARE FULLY LIFTED AT SIDES WITH HEAD UP EYES GAZING AT THE STARS
- GENTLY LET OUT AIR
- REPEAT 3 TIMES WITH LAS TIME LIFTING YOU OFF INTO SPACE
-
EXERCISE FOR HANDS
- SIT CROSS LEGGED ON FLOOR-HANDS ON KNEES
- PICK UP HANDS & GENTLY BRING WRISTS TOGETHER
- BEGINNING TO STRETCH YOUR FINGERS
- SQUEEZE THE PALMS OF YOUR HANDS TOGETHER UNTIL ONLY THE CENTRES OF HANDS ARE TOUCHING
- PRESS YOUR FINGERS TOGETHER
- PEEL FINGERS APART & OPEN HANDS GENTLY
- KEEPING ELBOWS SUPPORTED-MAKE CIRCULAR MOVEMENT OUT THEN IN TO JOIN WRISTS
- START AGAIN
- DO 2X WITH 2 SMALL CIRCULAR MOVEMENTS & 1 LG, TAKING LONGER
- LOOKS LIKE AND EXOTIC FLOWER
-
EXERCISES FOR EYE FOCUS
- 6TH POS ARMS ON WAIST
- BOUNCE 2X WITHOUT LEAVING THE GROUND
- ENDING WITH KNEES BENT
- TURN HEAD TO RT & FIX YOUR EYES ON SOMETHING
- SPRING INTO THE AIR TURNING WHOLE BODY 1/4 TURN TO RT
- COME DOWN WITH KNEES BENT
- FEET TOG
- STRETCH UPWARDS
- REPEAT TILL FACING FRONT
- THE DO SAME TO LEFT
- REMEMBER TO KEEP HEAD STRAIGHT AS YOU TURN & DON'T TILT BODY AS TURNING
- STRETCH LEGS & TOES TO GO HIGHER
-
BOUNCES
- YOUR FEET ARE SIDE BY SIDE
- HEELS & TOES TOG
- BOUNCE UP & DOWN AS HIGH AS YOU CAN
- LIKE A BIG RUBBER BALL
- STRETCH YOUR TOES IN THE AIR
- DO NOT FORGET TO BEND YOUR KNEES FOR SOFT LANDING
- THE MORE YOU STRETCH YOUR LEGS & FEET THE HIGHER YOU WILL GO
- REPEAT 16X
-
MAKING THE SPINE LIMBER
- SITTING ON FLOOR-BACK & LEGS STRGHT-TOES POINTED-ARMS ROUNDED IN H5TH
- LOWER HEAD TO KNEES & HANDS TO TOES
- STRGHTEN UP
- STRETCH 1 ARM TURNING HEAD IN THAT DIRECTION
- SWITCH TO OTHER SIDE EACH TIME PASSING THROUGH 5TH
-
RAISING THE LEGS & TURNING OUT THE HIPS
DONE IN SLOW MOVEMENT DOING BOTH LEGS
- LIE ON FLOOR-LEGS STRGHT & CROSSED-TOES POINTED
- RAISE 1 LEG IN EXTENDED POS-STRGHT
- BRING EXTENDED LEG OUT TO SIDE WITHOUT TOUCHING THE FLOOR
- BACK & PELVIS REMAIN FLAT ON FLOOR
- COME BACK TO STARTING POINT BRUSHING STRGHTED LEG AGAINST FLOOR
- AT END OF SERIES RAISE YOURSELF TO SITTING POS-ARMS IN 5TH
- LEGS STRGHT TO PERFECT THE WORK ON BACK & STOMACH POSTURE
-
DEVELOPING THE BACK & STOMACH MUSCLES
- LIE ON BACK-ARMS TO SIDE-LEGS TOG & STRGHT
- LEAVE POS BY SITTING UP BENDING BOTH LEGS
- TOES ON FLOOR-HEELS LIFTED-ARMS ROUNDED BEFORE YOU STRGHTN BACK UP
- VERY SLOWLY GO BACK DOWN TO FLOOR TO STARTING POS
- REPEAT SEVERAL TIMES
-
TURNING OUT THE HIP JOINTS
- SEATED-LEGS BENT-TOES TOG
- RAISE & LOWER KNEES TO SIDES
- TO GENTLY & PROGRESSIVELY GET A GREATER TURNOUT OF HIPS
- STRGHTEN LEGS-TOES POINTED
- SEPARATE YOUR LEGS AS MUCH AS POSSIBLE TO SIDE IN DIRECTION OF FLOOR
- BEND THEM AGAIN & COME BACK TO STARTING POS
-
LATERAL CHEST STRETCHES
- SIT ON FLOOR-LEGS STRGHT OUT TO SIDES-HANDS H5TH
- KEEP BACK STRGHT-LOWER LEFT ARM WHILE ROTATING CHEST TO LEFT
- EXTEND CHEST OVER LEFT LEG-RT ARM PARALLEL TO LEFT LEG-LEFT ARM IN 2ND POS
- REPEAT TO OTHER SIDE
-
STRETCHES WITH BACK TO BARRE
- FEET IN 1ST-BACK TO BARRE-HANDS ON BARRE
- STRETCH TORSO FORWARD KEEPING BACK STRAIGHT
- TRY TO TOUCH NOSE TO STRAIGHTENED KNEES
- BRING SELF BACK UP
- BACK STRAIGHT & FLAT
- COME BACK TO STARTING POS
- FIND BALANCE ON DEMI POINT WITH ARMS IN 1ST
-
WORKING ON TURNOUT AT HIPS
- SIT ON FLOOR-LEGS BENT-SOLES OF FT TOG-TOES TOUCHING
- SEPARATE HEELS RAISING SLIGHTLY
- BACK STRAIGHT-STRETCH HEAD UPWARDS-ELBOWS ON FLOOR
- RAISE RT LEG KEEPING STRGHT & TURNED OUT
- MOVE STRGHT LEG OUT TO SIDE
- FLEX THEN POINT
- ALTERNATE-KEEP LEG STRGHT
- GO TO BEGINNING AND REPEAT OTHER SIDE
- COMPLETE BY HANDS HOLDING ANKLES-SOLES TOG-STRAIGHTEN BACK & LOWER KNEES TO FLOOR
-
PONY GALOPS
USING JUMP ROPE
- START WITH YOUR FEET TOG & SKIPPING ROPE HELD LOW BEHIND YOUR LEGS
- ARMS OUTSTRETCHED
- LIFT 1 FT UP BESIDE THE KNEE OF OTHER LEG & BEGIN TO SWING ROPE FORWARD
- AS THE ROPE SWINGS OVERHEAD HOP INTO AIR WHILE CHANGING LEGS LETTING THE ROPE PASS UNDERNEATH THEM
- STEP FORWARD WITH 2ND LEG & GET READY TO REPEAT
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