Hi/Lo Explosion

Combo 1

• (1-16) *Step, hop, mambo x4
• (17-24) 4 Repeater knee lift
• (25-32) Hamstring curl x4

Repeat other side

Combo 2

• (1-4) Walk forwards
• (5-8) Double side lunge (option: **double jack)
• (9-12) Walk backwards
• (13-16) Double side lunge (or double jack)
• (17-20) V-step ending with a knee lift
• (21-24) V-step backwards ending with a knee lift
• (25-32) V-step forwards ending with 3 knee lifts

Repeat other side

Combo 3

• (1-16) ***Rhythm squat x4 (in a square)
• (17-24) Side mambo x2
• (25-32) Long grapevine and double kick

Repeat other side

Combo 4

• (1-8) Grapevine with 3 alternating hamstring curls
• (9-16) Grapevine with single and double hamstring curl
• (17-24) Double scoop forwards x2
• (25-32) Step and heel x4 travelling backwards

*Step, hop, mambo - (1) step right foot to side, (2) lift left foot to side, hop and turn to face left corner, (3-4) reverse mambo

**Double jack - jump feet apart twice and together twice

***Rhythm squat - (1-2) Squat and straighten, (3-4) squat and hamstring curl

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