Diane's "4-Step Combo"
This is a
Quad Step pattern from
www.turnstep.com.
(pattern 1152)
( ---------- ) /3 feet apart/ ( ---------- )
Home base 3rd.base
( ---------- ) /3 feet apart/ ( ---------- )
1st.base 2nd.base
Legend: CB = change bench
Open= Your working your benches side to side.
example: "Open hamstring" is, your doing one hamstring
on one bench and your going to change bench and
do one hamstring on the next bench that's closest
to your feet.( I call it open because your
isles are open)
Open on the end: Is similar to a regular open, except that
your doing it on the end of your step. (End to end)
cc = Corner to corner
Please note: The feet that's closest to your goes up first.
1.
- 2 alternating corner to corner Hamstring curls (8 counts)
- 1 Knee up to a step heel on the floor (8 counts)
- Walk around your step (4 counts)
- 1 Over the top (4 counts)
- Walk forward to your next step (3rd base) (4 counts)
- Squat your inside leg (4 counts) Repeat left lead.
2.
- 1 Flamingo (8 counts)
- Turn and change bench (4 counts)
- Step knee and walk diagonally to 3rd. base (4 counts)
- 2 alternating Quick taps (16 counts) Repeat left lead.
3.
- 1 W -step (8 counts)
- 1 L -step off the end (4 counts) and change bench
- 1 Basic on the end of your step (4 counts) You're on 3rd base.
- 1 Guam walk: on the end of your step, go up up, step forward
and march 2 counts and get off (8 counts)
- 1 Knee straddle (4 counts)
- Peg leg 2x (4 counts) Repeat left lead
4.
- 1 Rock into a Reverse Hook: do 1/2 of a rocking horse and
back of your bench (8 counts)
- DOUBLE-DIAGONAL: 1 diagonal change bench, diagonal again (8 counts)
- 1 Repeater2 and walk side ways to 1st base (8 counts)
- 1 Over the top (4 counts)
- 2 Jumping Jacks on the floor (4 counts) Repeat left lead.
5.
- 1 Up up double squat and exit (8 counts)
- 1 Over the top (4 counts)
- Walk around your step (4 counts)
- 1 Repeater2 and walk back behind your step to get to the other
side (8 counts)
- 1 Over the top (4 counts)
- Walk forward to your next step (4 counts) You'll wind
up in 3rd. base. Repeat left lead.
6.
- 2 Basics (8 counts)
- 1 Repeater2 and walk side ways (8 counts)
- 2 Open skate on top: Facing sides do 3 hamstring on top,
get off sideways and change bench and do another 3 hamstring
on top and get off sideways and change bench. (16 counts)
Repeat left lead.
7.
- 2 A-steps facing side (8 counts)
- 1 Backfire: facing sides, go up up 1/4 turn to your left
shoulder and do 2 alternating back lunges and get off (8 counts)
- 1 Knee straddle (4 counts)
- Pegleg 2x (4 counts)
- 2 Open Arabesque (8 counts) and change bench. Repeat left lead.
8.
- 2 V-steps (8 counts)
- 1 Knee up center (4 counts)
- March on top of step (4 counts)
- 1 Repeater2 and march on the floor (8 counts)
- 2 Open Inner thighs and change bench (8 counts)
9.
- Hopturn: or walk around your step (4 counts)
- Walk forward to your next step (4 counts) (You should be
on 3rd base.)
- 1 Over the top (4 counts)
- Walk around your step (4 counts)
- Mambo forward and back: Mambo forward and march march, mambo
back and march march. (8 counts)
- Chasse forward 2x and march in place (8 counts) Repeat left lead.
10.
- 2 Kicks on one leg (8 counts)
- 1 Open repeater2 and march on the floor (8 counts)& change bench.
- Inside foot, walk up and back on the floor (8 counts) close
to 1st. base.
- 2 Open side abduction (8 counts) & change bench. Repeat left lead.
Please note: My style of Multiple stepping is visiting your neighbors and
then going back home. I use a lot of floor mix patterns to unload that knee.
Please email me for more questions and feed back.
Have fun with it!!!!!!!
Added by
Diana M. Llarenas
at 9:14 PM on Monday, June 30, 1997 EDT.
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(Email: dirobics@lanset.com)
From: Sacramento, California (USA)