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

Wednesday Watch no.35

Great Track! I love the fusion of HipHop and Contemporary. Amazing example of strength, control and trust. Do Not Try these lifts at home. Remember, Dancers spend years making difficult stuff look easy!! Enjoy! Zx

https://youtu.be/cc9Wvfbt5Ec



Wednesday Watch no.36

Intense, dramatic, breathtaking...Speechless...
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https://youtu.be/9EMAst0liKE

Friday FYI: Find Your Intelligence no.3 DOUBLE DOODLE
https://www.pinterest.com/pin/3518505932565210/



Friday FYI: Focus your Intelligence no.4
ALPHABET 8's
Want to be able to improve your writing skills and be able to quickly and easily transfer your thoughts to paper?
https://youtu.be/YyWZzDNGUFk

Wednesday watch no.34
I almost can't breathe watching this!! After watching it 3 times (yes this is what i do with my 'spare' time) Ive decided I like the 2nd variation the best...no wait the last...no wait...the first pair without a doubt...no wait...maybe I should watch it again??
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https://youtu.be/KfsNDH5rsV0

Wednesday Watch no. 32
It's a long one tonight... this is what I'm watching right now! How many great songs has this man released in my teaching lifetime? It's like a history tour of my teaching career. Hahahaha. 
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http://youtu.be/P4lraQO6g_Y

Friday FYI: Focus Your Intelligence no.2 : LAZY 8's
This Brain Gym activity can help improve:
* depth perception; mechanics of reading & reading comprehension; centering, balance & physical coordination; hand-eye coordination.
https://youtu.be/DjraUfPkRtA

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