routine

***stretch 1

1. sitting back on thighs, stretch shoulders & triceps
2. downward dog - walk calves
3. walk forward, roll through spine & stretch up & repeat for sides
4. chest stretch & back curl
5. fall out of back curl into flat back horizontal, rise & fall
6. roll through centre & repeat side rolls faster
7. chest stretch with angular back curls
8. angular flat back with side roll
9. roll down sine & hang
10. walk out back to back to downward dog
11. go back to sitting on legs
12. stretch neck
13. move into cobblers pose & hold - straight back
14. lay with back on floor & do hip exercise
15. leg in, then leg across & exteneded (repeat for other foot)
16. leg in , ankle on knee & pull knee in (repeat)
17. Knee over to other side, near chest (repeat)
18. Back to coblers - with slight force, in close & straight back
19. Relax legs in semi extended position & touch toes - relax into it
20. side bends, moving into table, grab leg, moving into bent over, & drop & raise, move to other leg, move to flat back, move to side bend & repeat other way (roughly 8 counts each)

*** Warm up

A. sit-up -
either :lots of 16 - (front slow, front normal, left slow, left kick, right slow, right kick, both sides kic k at double time, full up and back.

or: lots of 8, normal, legs horizontal, then vertical then spread (repeat)

B. skipping

C. pushups

D. tricep exercie

E. chinups (if i can but i usually cant hehehe)

***stretch 2

21. Roll over legs into downward dog
22. roll through to stand hamstring stretch, knee close
23. while stretching move up and down on ball of other foot 8 times
24. push leg back, pull foot up. (repeat 23 & 24 for other foot)
25. back to downward dog
26. move leg between hands & pull head to knee (repeat)
27. hamstring stretch sitting (repeat)
29. touch toes while sitting (one leg only - pointing & flexing/ centre-side-centre & straight flexed back variations as req)
28. toe touch both - straight back, relax into it
29. toe touch, with assistance (preasure on lower back)
30. toe touch with legs squared
31. toe touch with legs as far as can go (preasure)
32. move to either side with oppoiste arm to leg combo
33. walk over extended legs into a reverse coblers & slowy relax & adjust
34. sit back & shake out

*** move into cardio (10-20min, one to two strands

A. yoga
B. basic routine combonations
C. a bike ride
D. skipping

*** ballet basics (41 - 44)

35. rolling through the foot
36. pliés demi & grand
37. balance
38. tondu - front back side & off ground
39. Battlement
40. Rond de jambe
41. rond de jambe raised
42. pirouette
43. jeté
44. tondu with arms (hate arms, never can time it)

*** preparations (selection of 3 or so, 4-8 reps, 3 sets)

A. Pencil turns etc
B. Movement pieces
C. Hand stands
D. release exercies
E. ballet complex
F. spinning (in air, pencil turns etc depending)

*** quick stretch out

*** done