Floor Warm-Up
A Few Small Bruises-Maria Mena
www.youtube.com . . .
Start in "Butterfly" position. Hold with a straight back for 8 counts.
Circle your head to the right, 4 counts.
Circle back to the left, 4 counts.
Roll both shoulders back 4 times, taking 2 counts for each roll.
And roll both shoulders forward 4 times, 2 counts for each roll.
Now, bend down, nose-to-toes, and hold for 8 counts.
Come up, then go back down, keeping your back completely flat. Hold for 8 counts.
Bend your spine and go all the way down, 8 counts.
Staying bent over, extend your feel to the front (pike), with your toes pointed.
You should be nose-to-knees. Hold for 8 counts.
Come up, flex your feet, and go back down for 8 counts.
Open your legs to a straddle.
Reach over your head to the right, 8 counts.
Rotate to the center, 8 counts.
Reach over your head to the left, 8 counts.
Go back over to the right, nose-to-knee, 8 counts.
Rotate to the center again, 8 counts.
And go down, nose-to-knee, on the left, 8 counts.
Hold each split (right, left, center) for 16 counts each.
Go into a bridge up, and hold for 16 counts.
Standing Warm-Up
Sorry-Maria Mena
www.youtube.com . . .
Stand in a slightly turned-out second position.
Lunge to the right, left foot flat on the ground, right foot on forced-arch, 4 counts.
Return to the center.
Lunge to the left, opposite foot positions, 4 counts.
Slow releve, up for 4 counts, hold for 4 counts.
Come down.
Slow plie, down for 4 counts, hold for 4 counts.
Come up.
Legs still in parallel second.
Reach over your head to the right, 4 counts.
Rotate to a flat back, 4 counts.
Come down, nose-to-knee, 8 counts.
Rotate to the center, so you're touching the floor, 8 counts.
Slowly walk your feet in for 4 counts.
Hold this, 8 counts.
Walk your feet back out, 4 counts.
Rotate to the left, hold nose-to-knee for 8 counts.
Come up to flat back, 4 counts.
Rotate up so that you're reaching over to your left, 4 counts.
Repeat this exercise, but start reaching to the left.
Stand in a parallel second.
Tilt your head to the right, 4 counts.
Holding your head there, lean your torso to the right, 4 counts.
Keeping your torso tilted, straighten your head, 4 counts.
And finally, straighten your torso, 4 counts.
Repeat on the left.
Repeat on both the right and left, this time taking 2 counts for each movement.
Repeat on both the right and left, this time taking only 1 count for each movement.
Pirouette Practice
Miss You Love-Maria Mena
www.youtube.com . . .
Raise your right leg to your knee, turned in.
Take two counts to rotate one-quarter turn on the ball of your foot.
Hold for two counts.
Rotate to the back and hold.
Other side and hold.
Front and hold.
Repeat (still on the right).
Repeat the entire exercise on the left (you should make two revolutions.)
Tendu (1,2)
Plie/Prepare (3,4)
Turn (5)
Down (6)
^^Four times on both right and left.
Tendu (1,2)
Plie/Prepare (3,4)
Turn (5,6)
Down (7)
^^Three double turns on both right and left.
Tendu (1,2)
Plie/Prepare (3,4)
Turn (5,6,7)
Down (8)
^^Two triple turns on both right and left.
At least attempt these, if you haven't mastered triples yet.
Leaps
Fix You-Coldplay
www.youtube.com . . .
Chasse, Step, Developed Leap (right), Step, Step, Developed Leap (left), Step, Step, Developed Leap (right)
Repeat this combination, beginning with the left leg--The leaps in this version should go left/right/left.
Repeat again on the right and left, this time using Grande Jetes.
Chaine Releve, Chaine Plie, Calypso.
Chaine Releve, Chaine Plie, Turning Leap.
Repeat both leaps on the left.
Across The Floor
Candles-Hey Monday
www.youtube.com . . .
Chaines.
Piques.
Chaine, Chaine, Pique, Chaine, Chaine, Pique.
Choreography
Addicted-Kelly Clarkson
www.youtube.com . . .
**I'll see if, in the next week or so, I can post a video to Youtube of myself doing the dance so that you can see how it fits with the music.
Begin standing straight, feet parallel and together, head down.
Hold "It's like you're a drug." in this position.
In the pause after the word "drug", raise your right arm up through the side to a loose high V, raising your head as you do so. Then, pull your arm down again, head going back down.
"De-" of "demon": Step on your right leg to the right in the first step of a chaine in plie.
"-mon" of "demon": Step on your left leg, completely the chaine turn in plie.
"Can't": Calypso leap to the floor.
Hold "Face down": in your tuck position on the floor.
"It's like I'm": Roll backwards.
"Stuck": hit a "candlestick" position on the floor. I couldn't really find a good picture or video of one, but, if you don't know what one is, it's basically the first pose the kid hits in this video (
www.youtube.com . . .). However, I'd like for you to place your hands straight down (right by your sides), and put your hands under your back to support your body…If that makes sense, haha.
"It's like I'm running": roll around and stand up to the back, arms pulled slightly behind you, right leg behind left leg.
"You": Step on your right leg to the back, and bring your arms up into a loose high v.
"Time": Rotate to the front, pulling your arms down across your face.
And that's all for this week, folks(:
