Training is focused on improving general strength and balance. Core strength and pelvic control are areas in need of improvement as well. Goal is to have significant changes in overall strength by April dance team try-outs.
This video shows the strength routine I want Kristy to practice at home. I demonstrate each exercise for four repetitions. I want Kristy to perform each exercise 15 times on each leg. A Bosu ball is ideal for this workout, however, she can still complete this workout with her feet on the floor. One of the last exercises is a reverse lunge with lateral shoulder rise, please use a weight ranging from 3-5lb.
This video shows your new routine. I want you to try a complete 10 repetitions for each exercise.
Runner->Tree, Knee push-up lateral rise, bench lunge jump, Olympic Jerk with split-stance landing, Bosu plate touch with a double press, Speed skater, Ab combo, Sit-up double press.
Fan kick
https://m.youtube.com/watch?v=uv4rtUf1CRA
Jazz dance turns
https://m.youtube.com/watch?v=JpYZJf1p3SA
Chaine leap:
https://m.youtube.com/watch?v=rzQYNwMf60s
Here is a description of the exercises and number of repetitions: Bosu reverse lunge 12/12, Turn 5/5, Bosu Rband fan kick 12/12, fan kick 5/5, Narrow lunge leap 10/10, Chaine leap 5/5, xball plank hold as long as possible, bosu bar posture tilt 6/6, med ball sit-up pass 25, dumbbell walking lunges 50ft, high plank windmill 12/12 holding onto 4lb.
This is your new routine. The emphasis is strength, posture, and athleticism. Practice hard and try to perfect basic movements like squats, lunges, and planks.
This video shows a few repetitions of your new practice routine. I want to practice these moves, correctly, as many times as possible. Perform your squats 30X, lunges 15x/15x, knee push-ups 15x, sit-ups 15x posture tilts 10x/10x, and plank for time. Do this routine three times with breaks in between for water and rest.
