Knee Repeater pattern

I usually do this a couple of times on each leg - it's simple, but effective!! My participants groan everytime we do this..

• Start off with a knee repeater x8 - normal pace
• Then have them bend into this x8 - I cue for them to bend lower & to take any bounce out of the move, so you don't want their head to move up & down!
• We then slow this down, so you are doing a half pace repeater. For example, a normal 1/1 repeater becomes a 2/2. 2 counts to tap back, 2 counts to bring it back in. Usually x8.
• If I feel particularly mean, we will then add in an extra 8 & I'll ask my class to try & keep the back foot (repeater leg) off the ground. Make sure they are still low in the leg!
• I then speed it back up to a normal repeater pace. How many reps is up to you, but I like to do 16 to really feel the burn!!

Repeat this on the other side! Put this together with all your other leg work to give it a kickstart!

Any questions, feel free to email!

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