LLAD3/jr20/wd2

 Warm up:

1. Chair squat / standing forward bend x 6 sets
2. Plie in 2nd side to side bend / wide legged forward bend (straight back) / forward bend spine twist (each side) / roll your spine up x 3 sets

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Workout:

1. first position releve (x3) / plie on demi pointe in parallel with knee abduction (x3) / arabesque pulse (x8) X 6 sets alt. legs
2. Develope to the front - tendu to 2nd position plie on demi pointe x 8/ Passe to front and back in 4th position on demi point with plie x 8 / releve in 1st position - tendu to the front - battement into arabesque x 8 X on each leg
3. Table top 1st position coupe plie to attitude x 8 / table top attitude pulse /arabesque pulse x 8 X  on each leg
4. 2nd position plie on demi pointe / 2nd position battement in attitude to the side X 16 / plie in 1st x 16 X on each leg
5. Tendu - degage - battement (to the front ) - releve in 1st X 8 on each leg
   • leg stretch (calves, quads, hips, hamstrings)

Mat work with power band:

6. Side leg lifts x 32/32
7. Hip raise with abduction x 32
8. Quarter leg lifts x 32/32

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Stretching:

1. One legged seated forward bend on each leg
2. Seated forward bend
3. Kneeling hip flexor stretch on each leg
4. Wide legged seated forward bend
5. Pigeon pose on each leg
6. Downward dog
7. Laying hip opener on each leg
8. Laying spine release

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jr10/40x24

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walk 2