Lori-Ann's "killah" spin

Hey everyone! Just thought it was my turn to give back...I use this site every week to teach a brand new class! Here is one of the routines that I made up to keep things interesting: I count slowly down from 8 for each move, but it is really more like 16 counts, normal time. (0% no tension to 100% being a brake/deadstop)

• Sitting climb [50%] (8)
• "Hover" or "slide" (raise up off the saddle) [60%] (8)
• "Eights" (I tell them to move forward to the left, then right, to the back, left and right, in an "8" pattern while hovering over the seat...make sure to cue them not to move too far forward) [60%] (16)
• Standing climb [70%] (8)
• Standing climb "power" I tell them to crank up the tension as high as they can go and I count down from 10...if they look like they are having fun I might stop counting and let them power it and joke around by repeating the same number a few times during my countdown...they have to power it until I say "one."
• Back to our "regular" standing climb at 70% (8)
• Digs on each side, each for a count of 8 at 70%
• Downstroke or flush, then do it again! I usually repeat this 3 times, for the duration of a 5 minute song. It adds a little variety!

Email me with comments!
Lori Ann :)

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