Easy Mix & Match Hi/Lo Survival Class

This is a Hi/Lo pattern from www.turnstep.com. (pattern 10038)

I usually teach Step, but sometimes find myself in front of a Hi/Lo class, wracking my brain for moves that will get me through the next hour. The following is a series of easy-to-teach, easy-to-follow moves that you can put together in whatever order works for you and your participants, mixing & matching as you see fit. Many of them can be intensified by adding propulsion, and a lot of them can be made more interesting by moving them forward and backward or changing the arms. And most important, each of them can be repeated over and over while you think of what you're going to do next!

So here goes -- # of reps are suggestions only -- stretch it out as much as you want:

Block #1:

Block #2:

Block #3:

Block #4:

Block #5:

Block #6:

Block #7:

Block #8:

Block #9:

Block #10:

Block #10:

Block #10 (good cooldown/leg toner):

Well, that's all I can think of for now. Remember, keep it simple, don't panic and you should do just fine!

Thanks to all for your ongoing creative generosity, and please don't hesitate to email me with questions -- I love hearing from people!

* Curls with opposite arms reaching behind: Probably best here to start with just basic curls with something like a tricep kickback and use that as a holding pattern until you visualize in your mind which arm is going to be reaching back first. It's a little trickier than you might think!

** Up & Over: Just like a double knee, except the knee crosses over the supporting leg and taps the floor before crossing back again. Then do it on the other side.

*** Quadruple Up & Over: Just like a quadruple knee except the knee crosses over the supporting leg and taps the floor 3 times before crossing back again. Then do it on the other side.

**** Optional: Here, if you want to, you can keep the class at this end of the gym and go through some of the other blocks before you start moving them back down the gym again.

***** A walking lunge is just a big step forward, making sure the participants plant the foot so that the knee lands right above the ankle (90 degrees). Back leg is then pulled in beside the other leg (add a glute press to pull the leg in here if you want) and then that leg takes the big step forward. Emphasize good posture and PERFECT knee alignment here! Arms can reach front & pull back, for balance.

****** I usually alternate the side squats with the forward lunges described above. After the first forward lunge, the opposite leg goes into a side squat (good knee alignment here too -- knee & toe pointing in the same direction, knee over ankle). Coach participants to use good posture (NO BENDING FORWARD FROM THE WAIST) and to sit back, like you are going to sit on a bench. Lateral arm raises work well here. Then you are ready to do another forward lunge with this same leg and a side lunge with the opposite one. Cue: Forward with the right, side with the left; forward with the left, side with the right.



Added by Peggy MacKinnon at 9:18 AM on Sunday, September 2, 2001 EDT. Add to favorites (view favorites)
(Email: mackinnico@yahoo.com)
From: Halifax, Nova Scotia (Canada)
< < Previous Hi/Lo pattern - Next Hi/Lo pattern > >
 Previous Pattern Main page - Moves - Music - TBB - Wearables!  Next Pattern
Patterns: Disclaimer / Search / Stats / RSS / Add