Friday, July 8, 2016

Group X Notes: Core Fusion Barre Class

 warm up: bird dog, push ups, planks

cardio sun salutation:

*down dog, hop, side bends, back bend, forward fold, high plank, run it out x16

push up, side plank x4 then *

open hip from down dog, roll ankle, leg in and out, pump leg up x8  then *

arms: grab light weights:

+Warrior 1 legs: bend front knee and pulls back high elbows, twists R- push L, kickbacks w/ optional Warrior 3- pump at end

squat legs: squat w/ curl elbows high, pulse at end, then pulse heels up then * then repeat other side from +

++Warrior 1 legs: : bend front knee and chest press, little lifts arms together
Warrior 2: : bend front knee and upright row, biceps curls- pump at end, lat pull down- tiny at end, arms at 90 and side bend dip body towards front knee
Hold front elbow to front knee- both weights in upper hand- suitcase row, straight arm rear delt raise

Punch series wide low legs, shifting weight- cross punches, uppercuts, punch high then * then repeat other side from ++

legs: grab light weights:

^R knee up step it back- hunch body over- add on left elbow cross to knee then lunge back- add on right arm up

Center narrow squat-  pulse w biceps curls high – pulse at bottom – hold up on toes– then* then other side from ^

^^Separate legs, hands on back, pulse down- ten raise hands off low back (knuckles face floor)- then shift weight side to side one leg straight then other- (low w chest, arms up)- then squat middle to lift straight leg to side alternating legs (big movements)- then squat to kick to sides—repeat from ^^ with palms facing floor then *

Hold 30 sec plank- hold chattarunga towards end- child’s pose- water

(30 min into class) Barre V Legs Heels up:

V-position facing barre- arm’s distance away- heels together feet up- bend knees over toes- shoulders back, tailbone towards heels: down 2 counts up midway hold, up and down a few inches in midway position (keeping legs bent), pulse- option to lift arms and hold last 4 counts

Re-set V position heels together feet up- bottommost to halfway up 10 reps, 5 sec hold mid—reset and repeat

Barre: squishy ball between thighs:

squishy ball between thighs, heels up, arms’ distance away parallel feet—squeeze ball in (hollow abs, pull in) for 10 reps, then hold a squeeze and squats down 2 up 2 (try not to tug on barre) 10 reps, then 10 pulses down

C-curve- round the back, walk the feet forward, hollow and tuck under, straight arms, head between arms-- little pulses on the ball x10 (flat feet)- hips down- thighs parallel to floor, shins perpendicular to floor
Lift then lower heels x10- hold heels high 5 counts—squeeze ball 1x, heels up 1 inch- 10 reps down an inch and up an inch (heels up)- hold for 5 at end w flat feet

Chair pose w ball, knees hip level, arms straight on barre—presses onto ball x10, hold ball go down and up (to ground almost) pause at hip height x10, pulse 10 at knee level

Standing quad stretch both sides

Waterski seat variation:
Square to barre- long arms wider than body- lift the hips, pop the tailbone- then move one leg back L leg at diagonal, soften standing knee, flex foot side diagonal straight knee, pump it- long leg, then pulse-2-3  Point toe (re-square hips, soften standing leg), lift up x10 and touch floor each time, lift up press back x20 (glutes!) then repeat other side

Figure 4 stretch or leg on barre stretch

forearms on barre
***Forearms on barre, head on arms, one leg up (RDL), point top leg, abs in, pointed toe up to higher x10, ground to hip height x10
Flex foot raises up to higher x10, pulse-2-3 x10 (keep leg straight, hips square)
Turn to one side, hand on hip, hip turnout, angle bottom foot, leg behind you, press back (leg stays behind hip) x20
Top arm up, lift leg up (keep leg behind hip as you lift) x20
Raise bottom heel last 10, hold at end for 5 at top
Repeat from *** other side

abs on mat
spinal twist stretch
pilates roll down bent knees, wide elbows, holding behind knee
boat pose hold
***knees bent position, shoulders up (harder is feet closer to body/glutes), pulse straight arms together in hold- tap fists in and out- arms higher more taps, draw crunches in, pump arms (100s)
lift one leg up, hold C curve- can raise arms for higher intensity- hold 5, lift up for 8 holding, lift up for 8 can let go, reach opposite hand to outside of other leg, hold it, lift up keep curve  (harder is to lift arms and keep body position)
repeat from *** other side
v-sit- crunches up (hold under legs wide elbows or not), slowly raise arms and lower legs

prone on mat/ stretching
cobra. Then turn head side to side
head on forearms, feet wider as mat. Lift legs, naval to spine, lift legs slowly x10, lift both head (on forearms) and legs x10 hold last one- extend arms- thumbs up, alternate swimming x20- hold with all elevated
child’s pose
short sivasana
knee to chest, knee cross body lying twist, leg up, leg straight to side (wide), leg straight across body
hug both knees, rock a few times, then rock to sitting
wide legs, one arm up and over both sides, flex feet come down in center

hands to heels, balance legs out wide, legs to center- release arms up
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