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

This is a [Other] pattern from www.turnstep.com. (pattern 14981)

Note: the combinations can be used by themselves as a step class too.

Equipment: step with risers of choice; dumbells.

The first move in combo 2 will be connected to the last move of combo 1, etc. (Dot A). Each move in the strength part and each drill is connected to a move in that sets step combo (Dots B & C). Combos are 32 counts, tapless, self-reversing on a horizontal step with a side approach.

*Set 1*

Dot A: Combo 1

Repeat left

Dot B: Strength

On floor: 16x, Alternate knee lifts with overhead presses. 4 counts up/down (128)

Dot C: Drill

16x, Alternate knee repeaters...try doing this around each end into a straddle (figure 8 repeater knees) (128)

*Set 2*

Dot A: Combo 2

Repeat left

*Hopturn broadway knee:
1,2) step right and hopturn forward over the step to the front side
3,4,5) walk backward left/right/left
6) knee lift right or kick right
7,8) walk back to the step...you should be at the NW corner

Dot B: Strength

On step: Keeping left foot on top; arms are lifted overhead with arms bent at 90 degrees; 16x, do triceps press up with right glute squeezes (2 counts up/down). Switch to right foot on top and repeat with left leg.

Dot C: Drill

On the step: 16x, Double glute squeeze walk back around the end (128)

*Set 3*

Dot A: Combo 3

Repeat left

Dot B: Strength

Keeping the left foot on top of the step: 8x, Lunge down/down, up/up -at the same time bring the right arm across in a chest/pec press. 8x, left foot still on step, lunge down/down, up/up bringing left arm across in press. Switch sides and do lunges with right foot on the step and both arms doing the press together.

Dot C: Drill on the step

8x, 1 Split basic & 1 ham repeater (128)

*Set 4*

Dot A: Combo 4

Repeat left

Dot B: Strength

On the floor: 8x, with a straight back and hinging from the hips, lean forward (good morning) (4 counts), weights hanging down with palms turned in, hold the good morning and do 1 reverse flye (8) (4 counts to open, 4 counts to return), keeping the back flat return to start (4 counts) (128)

Dot C: Drill on the step

32x, Scissor over the top (128)

*Set 5*

Dot A: Combo 5 - Run through

Combine all the combos and run through 2x - the first time through give it your all, the second time through bring the intensity down to use as a cardio cool down.

Dot B: Strength

Right foot on the left end of the step: 8x, left hamcurl with biceps curl halfway up; 8x abdductor lift with lateral lifts (one arm or both arms) (64).
Switch ends and repeat, changing the biceps curls to begin at shoulders and release halfway down. (64).

Dot C: Drill

Standing stretches for upper body.

Email any questions or comments.

Sonia



Added by Sonia Lee at 2:23 PM on Friday, February 25, 2005 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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