Cluster Drills 1

The idea behind this is the songs are grouped in a theme and the drills kind of match the theme.

• 1. Myotis, Batman Begins soundtrack, 5:46, Warm-up
• DANCE CLUSTER: loop for 13 minutes
• 2. Dance & Shout, 4:11
• 3. Dancin' with Myself, Billy Idol, 4:50
• 4. Dance or Die, Family Force 5, 4:14
• DON'T STOP: endurance for 13.5 minutes
• 5. Don't Stop Believin', 4:34
• 6. Don't Stop the Music, Rihanna, 4:26
• 7. Don't Stop, Janet Jackson, 3:28
• HEROS: intervals
• 8. Superman, Willie Nelson, 2:07, recovery if needed
• 9. Kryptonite, 3 Doors Down, 3:54
• 10. Underdog, Audio Adrenaline, 3:31
• MOVING: jumps and climbs
• 11. I Like to Move It, Crazy Frog, 2:59
• Move Along, All American Rejects, 4:00
• Move, Thousand Foot Crutch, 3:28
• CLIMBING (we didn't finish these'goes over an hour, choose one)
• 14. Ain't No Mountain High Enough / Diana Ross, 4:08
• 15. Rise Up, Disciple, 2:34
• 16. Mountain Music, Alabama, 4:12
• 17. Baby I Love Your Way, Peter Frampton, 4:38
• DETAILS
• Warm-up: (Myotis)
• 0-1:00 Make whatever introduction and instructions you need to make
• 1:00-2:00 Upper body stretches / more resistance /
• 2:00-3:00 Speed up for 30 seconds then add resistance and back to cadence
• 3:00-4:00 Add resistance and take standing briefly review posture
• 4:00-5:46 Finish warm-up seated
• DANCE CLUSTER- like a line dance, so we'll repeat a loop Total of 13 minutes
• 1. 30 seconds seated flat
• 2. Three (3) 30/30 intervals
• 3. Stand and climb at a resistance of "8" 30 seconds
• 4. Sit and hold gear 30 seconds
• REPEAT THE LOOP
• DON'T STOP CLUSTER - Endurance cluster for 13.5 minutes
• Stand and find challenging gear then sit and ride it out. Don't stop!
• Brief rests by standing
• HEROES Cluster - Intervals as we race to rescue! (2 minutes recovery then 7.5 minutes intervals) #8, 9, 10
• Superman - optional 2 minute recovery
• 90 / 90 then 60 / 60 then 30/30 then about 60 to finish
• MOVING CLUSTER - Jumps and standing climbs for 10. 5 minutes #11, 12, 13
• 0-2:00 Use about a minute to recover then take it to a standing climb for a minute
• 2:00-4:00 16-count jumps-stand 16 counts/sit 16 counts (straight through end of first song into next)
• 4:00-5:00 Standing climb
• 5:00-6:00 8 count jumps
• 6:00-7:00 Sit and climb about 80% effort
• 7:00-8:00 Standing climb hardest
• 9:00-end (90 seconds) 8 count jumps
• CLIMBING CLUSTER there are too many songs to complete in an hour.
• Choose one and have them pyramid climb-add resistance every 15 seconds until halfway -about 2 minutes (sit as long as possible, stand when needed), then gradually remove resistance every 15 seconds to finish.
• Final song-cool/stretch

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