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

This is a [Other] pattern from www.turnstep.com. (pattern 14945)

Equipment: Step with risers of choice and weights heavy enough to fatigue in 16 reps.

The first move in each combination is connected to the last move of the previous combo. Each strength move and drill is connected to the combo preceding it (within the same set). Combos are horizontal, 32 count, tapless, and self-reversing. Right/left designates lead foot.

*Set 1*

Dot A: Combo 1

Repeat left

Dot B: Strength

16X: With right foot on step lunge down, down, up, up. Right arm pec press 8x, left arm pec press 8x. (64)
16X: With left foot on step lunge down, down, up, up. Arms do pec presses together or alternating again. (64)

Dot C: Drill

8x: On step, up and lunge 3x, exit and single stomp 2x, alternate leads. (128)

*Set 2*

Dot A: Combo 2

Repeat left

Dot B: Strength

From the top of the step or on the floor, begin with arms at your sides, palms facing forward:
1,2) extend the right leg forward as you lift the arms to the front, shoulder high
3,4) bend the knee to 90, bend the hands to the shoulders
5,6) extend the leg and the arms again (same position as 1,2)
7,8) lower to start
Repeat on left. Alternate sides doing 8x on each side. (128)

Dot C: Drill

16x: 1 V-step, 1 Kick (128)...alternates leads.

*Set 3*

Dot A: Combo 3

Repeat left

Dot B: Strength

Using the step:
16x: Right foot on top, do left hamcurls 2 counts up, 2 counts down with tricep kickbacks (64)
16x: Left foot on top, do right hamcurls 2 counts up, 2 counts down with french triceps (64)

Dot C: Drill

Alternate lead V-Jumps. To change leads cue to exit the step with the opposite lead OR, gasp, tap down when you exit!!!

*V-Jumps: there are several levels for these:

Level 1 - V-Walk
1,2) up wide right/left
3,4,5,6) walk in in out out on top
7,8) exit right/left

Level 2
1,2) up wide right/left
3,4) jump in on top
5,6) jump out wide on top
7,8) exit right/left

Level 3
1,2) up wide right/left
3,4,5,6) jump in, jump out, jump in, jump out
7,8) exit right/left

*Set 4*

Dot A: Combo 4

Repeat left

Dot B: Strength

16x: Right foot on top, left glute squeeze 2 counts up, 2 counts down with upright rows (64)
16x: Left foot on top, right glute squeeze 2 counts up, 2 counts down with rows (not upright, but pulling the elbows towards the back wall!) (64)

Dot C: Drill

16x: Alternate lead broken repeaters (128)

**Broken Repeater:
1,2) right foot to step, left knee lifts
3,4,5) tap the floor 3x moving in a small backward arc and giving a little hop on the standing foot each time to release the ankle
6) lift the knee or small kick left
7,8) exit left and right

*Set 5*

Dot A: Combo 5

Repeat left

Dot B: Strength

16x: On the floor alternate lead squats with overhead presses (64)
16x: Alternate lead squats with lateral lifts (64)

Dot C: Drill

16x: Alternate lead kick repeaters (mix up the style of kicks) (128)

Email any questions or comments.



Added by Sonia Lee at 11:35 PM on Friday, February 11, 2005 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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