Sonia's Connect The Dots Routine IV (Step, Strength, Drills)

This is a [Other] pattern from www.turnstep.com. (pattern 14796)

Equipment: step & dumbells

Each move in the strength part and each drill is connected to a move in the previous step combo. The first move in combo 2 will be connected to the last move of combo 1, etc. The step combo should take 4-5 minutes and is the active recovery from the drill. The strength segments are 1-1 1/2 minutes and the drills are 1 minute.

*Set 1*

Dot A: Combo 1

Repeat left

Dot B: Strength & Balance

On the floor: one or two weights lifted overhead; 16X alternate hamcurls with french triceps - take 4 counts to curl hamstring and to lower weights behind head, 4 counts to return foot to floor and lift weights (128)

Dot C: Drill

On the step: 16X Squat-push L-steps or any high intensity L-Steps (128)

*Set 2*

Dot A: Combo 2

Repeat left

Dot B: Strength

On the floor: 8X, slow right lead V-step with rotator cuffs (64); 4X, slow rotator cuffs, no V-steps, (32); 8X, left lead slow V-step with lateral lifts (64); 4X slow lateral lifts, No V-steps (32)

Dot C: Drill

On the floor: 16X: grapevines with a hop on count 4....continue these for 16 more or go to the step and go across (long way) or over the top/scissor (short way) 16X (128)
NOTE: May do all 128 counts on the step (32x)

*Set 3*

Dot A: Combo 3

Repeat left

Dot B: Strength & Balance

On the floor: 16X alternate knee lifts with bicep curls - 4 counts up, 4 counts down.

Dot C: Drill

On the step: 16x repeater knees (128) or 8x, 2 power V-steps, 1 repeater knee (128)

*Set 4*

Dot A: Combo 4

Repeat left

Dot B: Strength

On the step: 16X slow basic, right lead with overhead press; alternate arms or both arms together (64)
16X Slow basic, left lead with pec presses (64)
Note: If you don't want to tap to switch leads on the last basic, do 3 combo repeaters and two basics without any arm movements (32)

Dot C: Drill

On the step: 16x repeater combo or split repeater combo* (128)
*(1,2) Step up right, knee lift left, (3) step to floor left, (4) right foot lunges over the step and taps the floor on the front side, (5) right foot to step, (6) abuctor left, (7,8) exit left/right.

*Set 5*

Dot A: Combo 5

Repeat left

Dot B: Strength & Balance

On the floor: 16x alternate glute squeezes with front lifts - 4 counts to lift, 4 to lower (128)

Dot C: Drill

On the step: 16x alternate skates on top (128)

Email any questions or comments. I love to hear from you. Work hard and enjoy!

Sonia



Added by Sonia Lee at 6:09 PM on Thursday, December 30, 2004 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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