| |
APPROACH
|
STEP REEBOK INTENSE MOVES
|
CTS
|
|
1
|
FRONT/END
|
KNEE LIFT OFF THE END, ACROSS THE TOP
2X'S, KNEE BACK TO FRONT
HARD: ADD HOPS ON KNEES AND ACROSS THE TOP
HARDER: ADD LEAPS TO END AND FRONT AND ACROSS
|
16
|
|
2
|
CORNER
|
2 REPEATER KNEE LIFT, MARCH 12 ON FLOOR;
HARD: INSERT 5 JACKS FOR MARCHES
HARDER: MAKE JACKS FLYING JACKS!
|
16
|
|
3
|
FRONT END
|
A-STEP WITH 3 ALT. PARALLEL SQUATS,
(OUT-IN-OUT) ON FLOOR;
HARD: ADD POWER TO SQUATS AND TURN 360¤
HARDER: ADD BALLET TO AIRBORNE PHASE FOR 2 OUT OF 3 SQUATS!
|
16
|
|
4
|
END
|
SIDE LIFT 3X'S, ACROSS THE TOP
HARD: ADD HOPS
HARDER: ADD LEAPS
HARDEST: ADD LEG CURLS
|
8
|
|
5
|
SIDE
|
OVER THE TOP;
HARD: LEAP OVER
HARDER: LEAP AND LIFT KNEE
HARDEST: SKI JUMPS UP AND SQUAT ON FLOOR
|
4
|
|
6
|
TOP
|
ALT. REAR LUNGES;
HARD: ADD LEAPS
HARDER: ADD KNEE LIFTS
HARDEST: CHANGE TO PLUNGES!, (80% FLEXION AND SLIGHT ROTATION)
|
4
|
|
7
|
TOP/END
|
TRIPLETS ACROSS THE TOP,
HARD: ADD LEAP AND CURL TO COUNTS 4&8
HARDEST: (FREEZE TRIPLET) HOLD CTS 1,2,3 AND EXPLODE ON CT4
|
8
|
|
8
|
TOP
|
ALT. DIAGONAL LUNGES;
HARD: ADD LEAPS
HARDER: ADD LEG CURLS
HARDEST: ADD PLUNGES!
|
4
|
|
9
|
FRONT
|
SHUFFLE ON FLOOR R/L
ALT. LIIFT STEP WITH "SHOOT"
HARD: ADD HOP ON SHOOT
HARDER: LOWER STANCE ON SHUFFLE
HARDEST: ADD JUMP ON END OF SHUFFLE
|
16
|
|
10
|
FRONT CORNER
|
ALT. TRAVELING FRONT KICKS;
HARD: ADD LEAPS
HARDER: HOLD AT TOP OF LEAP
HARDEST: ADD "KARATE" KICK ON HOLD
|
4
|