Standing Cardio Ball Part One

This is a warmup and dynamic stretch for a cardioball class. We start each class with a few non-ball moves, including dynamic stretches for the back, such as the following: Hands on the thighs, hinge forward at the waist (8) and come up with a rounded back (8). I don't like to teach a ball class (or any class) without warming up and stretching the spine.

The moves and the breakdown:

Starting position: feet shoulder width apart, toes turned slightly out. Hold the ball.

• Alternate small plie' plus right and left toe points x 8 with a swoosh* (32) (A small plie'... the feet stay put, booty drops towards the floor and as you come up, you point the toes on alternate feet... a four count move when done both right and left...)
  *Ball starts left and high and sweeps down in front to end up right and high
• Alternate front heel digs (4) x 8 with ball curls* (32)
  *Curl the ball, and don't knock your glasses off... /8-)
• Alternate side heel digs (4) with ball curls to the opposite side x 8 (32)
• Alternate toes back (rear lunge) x 8 and push the ball out front and back in (32)

Run through the above twice, then reduce it by half, and on to the final product:

• Alternate small plie' plus toe points x 2 (8)
• Alternate front heel digs curl the ball x 2 (8)
• Alternate side heel digs with opposite ball curls x 2 (8)
• Alternate rear lunges push the ball x 2 (8)

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