Jean's Hi/lo from PA

• Hamstring 2x (4)
• Grapevine right (4)
• Step touch 2x (4)
• Step kneelift (4)

Reverse and repeat

• Jog forward (arms: push) (8)
• "Sneak" backward ** (8)
• March out-out-in-in 2x (8)
• Lunge & punch right/left/right/left (8)
• Grapevine right (4)
• Jack 2x (4)
• Grapevine left (4)
• Jack 2x (4)
• Jog 3x forward/backward (8)
• Pony (8)

• Double grapevine moving right (8)
• Heel toe 2x (left foot) (4)
• Hamstring curls 2x (4)
• Step double kneelift 2x (8)
• Double step touch left/right (8)

Reverse and repeat

• Scoop forward (8)
• Grapevine right/left moving bw on angles (8)
• Heel digs right/left/right/left (8)
• Knee "Pops" right/left/right/left (8)

• Hamstring curls 4x moving forward (8)
• Grapevine right moving backward on angle (4)
• Step touch 2x (4)
• Step kneelifts double/single/single 2x (16)

Start with hamstrings on other lead and repeat.

I really like the "double/single/single"'s. We do single/single/double so much that you actually have to think with this.

** Sneak is just a jog backward, slightly bent over and bringing the knees up high to the chest.

Good luck & let me know if you could use it!

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