HIIT (HIGH INTENSITY INTERVAL TRAINING) 7 mins

45 seconds move, 15 seconds rest

1. Plank
2. Squats
3. Side Plank Right
4. Cross Lunge
5. Side Plank Left
6. Jumping Jacks
7. Plank

Finish with 7 minutes Stretching

20 seconds per stretch

Quadriceps Right and Left
Cross Arm Stretch Right and Left
Triceps Right and Left
Side Bend Right and Left
Chest (clasp hands behind you)
Glute Balance Right and Left (squat, lift R ankle and cross on top of Left knee)
Hip Flexor Lunge Right and Left
Frog
Hamstring Right and Left (reach to toe)
Spine Twist Right and Left
Abdominal Arch
Back Stretch: Sit back on heels and stretch out arms until end.

Recommended repetitions: 2-3 times per week

Hello Dancers,
Please find below details of the Conditioning Programme as discussed in the Thursday Senior class. The intention here is to give you some ideas as to how to keep your body working over the summer while we're not running classes. It can also be an opportunity to build strength and flexibility and to discover something new about yourself! 
Take it easy and remember to at all time listen to your body and rest when it calls for it. Happy conditioning!!

1. SOMATICS AND YOGA ROLLS

Somatics - 10 mins
* Pelvic tilts x 5
* Cross Contract and Release x 3 each side
* Full Curl x 5

Yoga Rolls - 5 mins
(8 repetitions of each)
* Ankles: While standing, Extend Left foot out behind and push into mat. Hold for a breath or two. Then rotate inwards x 8, outwards x 8 then repeat with Left
​* Head roll, Right, Left
* Shoulder Rolls, Forwards and Backwards
* Wrists (hands linked, elbows at shoulder height), right and left
* Spine twists, collar bone and kidneys, 16 repetitions
* Hip Rolls, Right and Left
* Knee Rolls, right and Left
* Spine Roles (waves)

These can be used every day or even as a prelude to the rest of the programme or as a gentle warm up. Aim to incorporate these into a daily or at a minimum, weekly routine

Coming up in part 2: SIMPLE Physical Literacy Warm Up for Brain and body Fitness