Lesotho Step Matrix

Another big hello from the Mountain Kingdom of Lesotho! Once again, this is just to let anyone who also logs onto this site that there is one more country in the world where someone else looks for inspiration. As mentioned with my Hi-Lo contribution to turnstep.com, my situation is one of a kind being a Reebok qualified Aerobic instructor where there's a huge following for Aerobics yet being qualified/certified is not the main point when it comes to teaching. My greatest challenge is that I have to address each class keeping in mind that there are always "absolute beginners". Every class that I teach has been based on building on the basics and I thought I should share this matrix which is the platform for my Step lessons. By the way, Step is my absolute favourite among all the Group Training/Aerobic Exercises.

Format:

CORE/BASIC MOVE

• VARIATION 1
• VARIATION 2
• VARIATION 3

Basic

• 2 Arabesques (right & left) - 8 counts/beats
• Split basic (i.e. up on top then 1 right lunge & left lunge) - 8 counts/beats
• Single right knee, single left knee, 3 right knee repeater - 16 counts/beats
  THEN
  Single left knee, single right knee, 3 left knee repeater - 16 counts/beats

V-step

• 1 Right V & 1 right squat (on the floor) - 8 counts/beats
  1 Left V & 1 left squat (on the floor) - 8 counts/beats
• 1 Right V & 1 right arabesque with a pivot (to come off the front of the step) - 8 counts/beats
  THEN
  1 Left V (facing the back of the room) & 1 arabesque with a pivot (to come of the back of the step so you end facing the front) - 8 counts/beats
• 1 Right lead horseshoe - 8 counts/beats
  THEN
  1 Left lead horseshoe - 8 counts/beats

Turnstep

• 4 Turnsteps & 4 Over-the-tops - 32 counts/beats
• Right turn & right squat
  THEN
  Left turn & left squat - 16 counts/beats
• Right turn & right straddle twice (around the step/around-the-world)
  THEN
  Left turn & left straddle twice (around the step/around-the-world)

Leg/Ham Curl

• Single right leg curl, single left leg curl, 3 repeater right leg curl - 16 counts/beats
  THEN
  Single left leg curl, single right leg curl, 3 repeater leg curl - 16 counts/beats
• Around the world (beginning with a right straddle) - 16 counts/beats
• 2 Right repeater leg curls & march for 4 counts - 8 counts/beats
  THEN
  2 Left repeater leg curls & march for 4 counts- 8 counts/beats

Over-The-Top

• 1 Right lead over-the-top & walk around (with a left lead) for 4 beats
  THEN
  1 Left lead over-the-top & walk around (with a right lead) for 4 beats - 16 counts/beats
• Right & left lead indecision - 16 counts/beats
• 1 Right half L-step, right across-the-top, left across-the-top
  THEN
  Exit from the right half L-step (16 counts/beats)
  THEN
  1 Left half L-step, left across-the-top, right across-the-top then exit from the left half L-step (16 counts/beats)

With each session/lesson I use one box from each row and column to make up five 32-beat blocks for the 50 minute to 1 hour session. This enables me to make sure that the beginners get some fundamentals while the advanced participants (who are usually the minority) get some inspiration to play around and add dimensions to some established movements. There are a lot more variations based on these boxes which I'm sure you can use your imagination to adapt accordingly. I hope this has been of some value to some of you who have also provided guidance to me over time. Please feel free to contact me for comments/questions.

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