Sonia's "No Deposit, No Return"

This is a Body Sculpting pattern from www.turnstep.com. (pattern 10291)

This routine targets the abductors, glutes, hamstrings and adductors. Lie on your side with your ear resting on your arm. Bottom knee is bent slightly. Keep your heel even with your spine. Hand is on the floor in front of you for balance. Begin with the top leg straight but not locked. I like to do the "square" move slowly and the double lifts up to tempo. Encourage control, not momentum.

Part A:

8 sets: Lift the top leg up, move it forward until it is parallel with the lower thigh, lower it down slightly, move it back to start. Don't rest down between sets. Go into part B after 8 sets.

Part B:

8 sets: Double lift with top leg straight, go right into a double lift with the knee bent just like the bottom leg.

Do A and B through 1, 2, or 3 times depending on your classes level.

Then place the top leg's foot on the floor behind the bottom leg, knee bent up - classic adductor lift (inner thigh) position. Tell students not to roll forward or back, but to keep their body neutral and to make sure the inner thigh is towards the ceiling.

Part C:

8 sets: With a slightly pointed toe, lift the bottom leg up, forward, down, and back to start. Don't rest down between sets. Go into part D after 8 sets.

Part D:

8 sets: Double lift with the bottom leg straight, go right into a double lift with it slightly bent. If the bending feels awkward do it all straight legged for 32 lifts.

Do C and D through 1, 2, or 3 times depending on your classes level.

Switch sides and begin with the adductor lifts (bottom leg) on the opposite side and then do the top leg.

Email questions or comments. I have just started posting my toning and sculpting routines, so I would appreciate any feedback.



Added by Sonia Lee at 7:26 PM on Sunday, October 14, 2001 EDT. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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