Sonia's Quick Change I Warm-Up

Any basic warm-up will work, but here is what I used. The step is set up vertically.

This part lays the groundwork for the clock lunges found in set 1.

• March on top 1/4 turning to the right 8, lightly lunge back right/left/right/left (16) (3 o'clock)
• March on top 1/4 turning to the right 8 (facing back now), lightly split lunge right/left/right/left (16) (6 o'clock)
• March on top 1/4 turning to the right, lightly lunge back right/left/right/left (16) (9 o'clock)
• March on top 1/4 turning to the right 8 (facing front now), lightly split lunge right/left/right/left (16) (12 o'clock)

• Straddle down right/left (2)
• Easy squat 2/2 count with biceps 6x (24)
• Take the feet to wide plie (4)
• Lift the arms to chest press postion (2)
• 4 Slow plies with chest press (16)
• 4 Slow plies with overhead press (16)

From plie position:

• Keep the right arm elevated at shoulder height and bent at 90 degrees, rest the left hand on the hip.
• Squeezing the right fist lightly lean from the waist to the left and up 4x - keep arm bent (16) Switch hands
• Repeat with left arm lifted and leaning to the right 4x (16)
• Work the feet in toe/heel/toe/heel until feet are near the step again (8)
• 12x Alternately tap the top of the step left/right, lift the arms laterally (1,2) and bring them bending the elbows to cross in front of the chest (3,4) (24)
• Add back flexion/extension warm-up here. (I like to include this when doing weight work).

Repeat part 1 beginning the march on top with a left and moving the lunges counterclockwise (32)

Straddle down and march in straddle postion forward 8 and back 8 on the floor - as you move back clear the step and march around so your right side is to the step (32)

Complete the warm-up with basic straddles and a repeater into a straddle, hamcurl travels, ham repeat straddle down, knee travels, knee repeat straddle down etc. for however long you still need. This is similar to combo 1 (Set 1).

Email any questions!

Sonia

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