Cross-Country Ski

First 16 counts:

• T-step (8) from left hand side of bench to right hand side of bench
• 1/2 T-step to back of bench (4)
• Half-speed T-step (right foot steps up on count 5, left foot circles from back (count 6) to left hand side (count 7) to front of body and stomps on top of bench (count 8) (total of 4 counts). Your desire is to end of on top of the bench with right foot back and left foot front and right arm forward and left arm back.

Second 16 counts:

• Switch feet and arms simultaneously on count 1, freeze on count 2 and repeat for counts 3-14. Exit left on count 15 and 16.

This is a pattern that takes a lot of energy and is high-impact. For low impact, have your students lunge off the back of the bench to count 14 and then exit left on count 15 and 16.

Cheers!

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