Diane's "Quad 101 at Del Norte Tennis Club"

The last back row is empty and the last right side of your row is empty because you will be traveling to it.

( -------) 3 feet apart ( ------- )
   Home                    3rd

( -------) 3 feet apart ( ------- )
   1st                     2nd

1)

• 1 Corner to corner knee up (4 counts)
• 1 Reverse hook (4 counts)
• 1 Shooter (8 counts)
• Double over the top [over CB over] (8 counts)
• 1 Repeater2 horseshoe (8 counts)

2)

• Peg3 and cha cha to 3rd base (8 counts)
• 1 Over the top left shoulder and walk around (8 counts total)
• 1 Over the top right shoulder and walk around (8 counts total)
• On the floor, mambo forward and march march, mambo backwards and march march (8 counts)

3)

• 1 Backfire (8 counts)
• 3 Alternating open hamstring curls on the end and CB (12 counts)
• 1 Basic on the end of your step [3rd base] (4 counts)
• 1 Flamingo [Knee straddle, over the top] (8 counts)

4)

• 1 Corner to corner quick taps (8 counts)
• Double diagonal [1 diagonal on home CB 1 diagonal on 2nd base] (8 counts total)
• Walk around your 2nd base (4 counts)
• Ricochet knee to home base [do a knee up, walk walk to get to your home base] (4 counts) and CB
• 1 Repeater2 and walk sideways laterally to get to 3rd base (8 counts)

5)

• 2 Basic right, traveling towards left end of your step (8 counts)
• On the side end of your step, do a double knee lift and tap down, (counts 1,2,3,4,5,6) up up laterally on top of your step (7,8) and double side lift your left leg and exit across your left (counts 9, 10,11,12,13,14,15,16) [I cue this "double knee tap down, up up double side lift and exit across." ] (16 counts total)
• 1 Tap up tap down on the side end of your step (4 counts)
• 1 Knee back up and CB to 1st base (4 counts)

6)

• 1 Repeater hamstring curl corner to corner (8 counts)
• 1 L-step off the end (4 counts)
• 1 Mambo forward or pivot turn on the floor (4 counts)
• On the side end of your step, facing your step, do a knee up with a grapevine out to the side (8 counts)
• From home base, ricochet your knee to 2nd base (4 counts)
• 1 Open hamstring curl and CB (4 counts) to 3rd base

7)

• 2 Alternating turnstep (8 counts)
• 1 Over the top (4 counts)
• Walk backwards on the floor to get to 3rd base (4 counts)
• 2 Hamstring curls on one leg (8 counts)
• 1 Over the top (4 counts) and CB to 2nd base
• 1 Squat 1/2 a tempo on 2nd base (4 counts)
• [Please note that if your going to lead left on this entire combination, to make sure that you walk forward 4 counts instead of walking backwards on the 3rd pattern]

8)

• 1 "W- to a march on top vertically" [on the left end of your step do an L- off the end step knee to face your step vertically and march on top vertically 4 counts] (8 counts total)
• From the top, face your step vertically, side lunge right, left, right and exit left (8 counts)
• 1 Over the top (4 counts)
• Walk or jog towards your next bench [3rd base] (4 counts)
• 2 Alternating open arabesques (8 counts) and CB

9)

• Face your step horizontally front row, up up 1/2 a tempo right and left [Macarena arms] and march on the floor [finish off your Macarena arms] (8 counts total)
• 1 Grapevine right (4 counts)
• Slide forward vertically 1/2 a tempo with your left leg and CB (4 counts) to 3rd base.
• 2 Side abduction on one leg (8 counts)
• 2 Alternating revese hooks (8 counts)

10)

• 1 Rock into a knee back up to face the end of your step [close to the back end of your step, do a step ham, step knee, step knee back up to face the end of your step] (8 counts)
• 1 Shooter on the end (8 counts)
• 1 Knee straddle (4 counts)
• 1 Corner to corner knee up (4 counts)
• Traveling hopscotch [up up straddle straddle CB up up straddle straddle on 3rd base] (8 counts)

Submitted by: Diana M. Llarenas of Sacramento, California.

We are having a "health fair" at Del Norte Tennis Club on Saturday
April 25, 1998, from 10:00 a.m. to 4:00 p.m.
3040 Becerra way, Sacramento, California
Phone number for questions and directions is (916) 483-5111

Planned events and activities include:
body fat testing * cholesterol testing * group fitness classes * aqua fitness classes * karate demonstrations * western country line dance * guest speakers * basketball * tennis activities * volleyball * swim team information * activities for children include -kardio kids - dunk tank - bounce house - face painting.

The Del Norte Club would like to welcome the public to a fun-filled afternoon that will include health information and health related activities for the whole family. Free to everyone.

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