Intense Interlude

Hey all...

This is an interlude I use about 15 minutes into class (before we start really working kicks and combos)

From wherever you are, cue: come into a wide squat position (check knees over ankles and keep fists in chamber)
• Cue: pulse a low squat to the beat for 60 seconds. (check for momentum, control, correct positioning & chambered hands)
• Cue: hold the squat stationary for 30 seconds.
• Cue: drop to full plank position on floor. (since I do not have time to have members retrieve mats, if they cannot hold a plank, I ask them to plank vertically against a wall)
• Cue: hold the plank for 8-16 counts.
• Cue: 8 full plank pushups ( those who cannot, hold the stationary plank)
• Cue: hold plank & lift right leg into air, foot flexed, aiming their right heel to the ceiling; walk their hands back towards their left foot until their left heel is on the floor.
• Cue: KEEP STRETCHING the right heel to the ceiling! hold 8-16 counts.
• Cue: back to stationary plank. (8 counts to stabilize)
• Cue: 8 full plank pushups. (modify as mentioned above)
• Cue: repeat the above with left leg lifting./ return to plank/ add 8 pushups.
• Cue: hold plank for 8 more counts & then return to squat position.
• Cue: pulse squat 30 seconds
• Cue: hold low squat for 60 seconds.
• Just when they think they are going to swoon, cue a BIG power move for their legs (after the minute hold in the stationary squat i cue them to 8 jumping jacks followed by a speed run in place for 8 counts)

Hint: remind your members not to put their effort into their faces. The energy it takes to grimace and groan could be sent instead to their legs or core or breath. Also: tell them not to listen to their legs ~ focus on their breath!

Hint #2: if I know my members, I can just cue this segment and walk around correcting and encouraging. If I have some new folk, I will do the right leg lift and stretch with them and then walk and correct while they are on their left. Note: try and do the pushups with your folks...it's a difficult segment for some members and they will work to keep up with the instructor if they see you doing it with them.

Email me if I've been obtuse!
Cheers~kyle

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