- Beatdown: Nightcrawler
- Beatdown Date: 09/13/2021
- QiC: Pandora
- Number of Pax: 7
- Pax Names: Daisy, Miller (respect), Pandora (respect), Reebok, Roxy, Teatree (respect), Tuck
- Number of FNGs:
- 1
FIA Beauties of Ballet
Disclaimer- I am not a professional, modify as needed, keep 6’ apart
Warm UP-
Mountain to rag doll to plank
Vinyasa downward dog/upward dog 5 each
Warrior 1 x 10 hard count with hip flexor stretch
Warrior 2 to side angle pose to reverse warrior x 5 each way
Arm circles small forward/backward standing on one leg; repeat Large circles
Jog pickle
The Thang
We did a series of 3 exercises for a minute each with 15 sec rest in between
- Side to side squat with kick in the middle arms behind head
- Plank knee to chest, extend leg switch sides
- Plank to 1 legged downward dog
Next set
- Chair pose to side lunge with weights overhead to weights to sides with arms
- Reverse Lunge with tricep extension
- Side to side lunge with 1 legged balance and kick bicep curl with arms
Next set (tan du ballet)
- Toe drag to the side alternating sides while bringing arms to front with weights, palms up
- Leg to side with pulse/ arms out to sides simultaneously
- Leg in air throughout leg to the side , knees together when extend hip, arms out to the side
Next set
- Both Arms overhead to arms extended (ballerina to gymnast) with weights
- Same motion but coordinating a plie
- Curtsy lunge side to side with arms circling overhead with weights
RUN PICKLE
ABs
30 sec to 1 minute of each
- Side plank R/L hold each 30
- Reverse plank 60
- Hold crunch while alternating leg touches to ground
- Lay on stomach kick bottom 3 times then extend arms/back with hands clasped
STRETCH COOL DOWN
straddle, quad, piriformis/pigeon, shoulders