Focus: Cardio, Balance
Equipment: None
Coaching & Options:
Upright Lunge / Knee Lift: Begin with feet parallel and under the hips. Step one leg back long, bending both knees. Focus on the alignment of the lunge, making sure the front ankle stays over the front knee. Lift the back leg, driving the knee up. For less, tap the leg in and ditch the knee lift.
Squat: Send the hips back and down, keeping the chest lifted and core engaged. Drive the knees toward the middle of the toes.
Side Lunge / Point Side: Step out to the side, bending the knee and hinging at the hips. The opposite leg will remain long. Press out of the working leg and point the toe, shifting the weight side to side.
Side Lunge / Passe: We progress the previous movement by finding a balance option, bringing the toe to the knee in a turned in passe.
Squat / Knee Lift: From the squat, lift the knee at the top, engaging the core as you lift.
If you are teaching this track as a part of your Balletone class, you can pre-teach either of the following combinations in the body of the class:
Upright Lunge / Knee Lift
Side Lunge / Side Lift
Equipment: None