Hi guys Here are the notes I promised, thank you for your energy.
For more information visit www.choreographytogo.com for Functional conditioning DVD’s featuring Rachel Holmes
Functional Freestyle Conditioning presented by Jo Parry
Fitness Wales 2011
Exercise:
Clock face lunges
12 o’clock, 3, 5, 6pm Right leg lead then left leg
Counts = 4 counts for each lunge or 2 counts for each lunge
Keeping your hips parallel and facing forward
Repeat about exercise: twist and move body to face into the lunge
Jump squats/power
Jump forward and drop into the squat, narrow leg squat 2 counts for each squat
Or do 4 counts to 1 squat and do 3 x squats then 1 x easy walk
This enables you to change legs if you want to keep it flowing through an aerobic curve.
Jump squat/power
Half turn jump into the squat working the legs and joints harder to stabilise
54t1These exercises can also be done in a bootcamp/circuits type style where you go for quantity rather than sticking to the count and phrase.
Single leg lunge/balance
Balance on one leg and sit back into your glutes and bend down and touch the opposite hand to leg you are balancing on and touch the outside of the foot. Once your balance and technique is controlled and strong add one hand weight.
Change your counts for the above exercise and add easy walks in to give the legs a break.
Travel the above sing leg lunge/balance side to side (lateral)
Add power and intensity through jumping, either stay the same height side to side and add speed
Or add height and jump side to side but go hip and drop into the lunge.
Keep you r core strong and use your arms to aid your balance
Transverse planks: variations
Level 1 – lying flat on the floor
Level 2 – on your knees keep the bottom low
Level 3 – Full transverse plank, on arms and feet
Push up plank, start with a plank and push up to a press up position, 4 x leading with the right arm, 4 x leading with the left arm
Double knee bend/drop to kiss the floor and return to full leg plank
Raise the bottom up to the sky then lower to normal plank, keep control and strong posture
Thank you Jo
