Gin Miller Fitness - Choreography ~ Extreme Step Sampler ~
this choreography appears in the Reebok Extreme Step Video
 
Warm-Up - Directional Approach

Order

Sequence

Cts.

A

Knee lift off end, March F & B 3 X’s, Knee lift to the front, 3 grapevines.
Repeat A + B, opposite lead

16
16
32

B

A step, 2 step touches, 4 ponies. Repeat opposite lead.

32

C

1 basic step R, 3 ski jump, 1 basic step L, 3 ski jump, Repeat sequence.

32

D

Knee lift off R end, cross hop back, knee lift front, 3 pendulums. Repeat L

32


Cycle 1 (sample bodyweight) Directional Approach: From the end/corner
Order Sequence Cts
A Knee lift to end, 3 AXT. 16
B 2 tu-td, AXT, Knee lift front 16
HP Alt. Knee lift, (front) 16
Insert 6 lat push up drill, (with bent knee) 16
Transition from lat push up: turn into foot of top leg, bring bottom leg to top of platform, hands on thighs, knee up to ¼ turn back to front of platform


Cycle 2 (as cardio-interval)  Directional Approach: From the front/corner

Order

Sequence

Cts

A

2 repeater knee up, add 1 basic step

10

B

3 jacks on floor.

6

C

Perform ‘D’ from warm up 2X’s

16

Cycle 3 (sample bodyweight) Directional Approach: From the End

Order

Sequence

Cts

A

Chasses’ to opposite end, 1 basic step

8

B

4 jacks traveling back

8

C

4 turn drills, (1/4, ½, ¾, March)

16

D

Push up drill (with squat thrust)

16

Inserts: "Fun" Choreography (as rest intervals)

Combo 1 - Directional Approach: Front Combo 2 – Directional Approach: Front

Cts

Sequence A & B

Cts

Sequence

16

Double Hamstring Repeater R & L

1 Basic

16

Chug 2X, pivot turn, 1 step kick- down, down, L step to end

16

Jog on top 6, down down, V squat combo on top

16

Pony 3X on top from end, side mambo, L-step back to front

16

Alt. Kick R & L, walk 4 and chasse 4 around platform

16

Hamstring curl 2X on top, ¼ hop to end, step up, up, straddle lunge L & R, down, down to face front.

8

Double Hamstring Repeater, walk back 2, spin and walk 2 to other side

16

Around the world hamstring curls from front approach

8

Step up, up alt. Straddle Lunges L & R, down, down to front approach

   
©ginmillerfitness 2002

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