Frontal Swings and Bounce
*Sit back and pray. Again. Two more. One more.
HOLD.
* Swing. Again. Two more. One more.
HOLD.
* Pray. Swing. Pray. Swing. Pray. Swing. Inhale. Exhale. Inhale Exhale.
- Really let it out.
- If you want a challenge, every time you swing, lift your heels.
- If you want even more of a challenge, lift your heels and your toes AKA Jumping.
- How soft can you make your landing
HOLD 1
- Sit back and sweep the arms around behind you.
- Stay here. You have the option to lift your heels.
- Press the balls of your feet into the mat. Keep your chest up.
- Feel the back line of your body activated, keeping you steady. The front line is relaxed. Breathe.
Lateral Swings
Swing your right arm, and then your left.
It’s like you flip a switch and the muscles just turn off. Turn them on. Let it release. Inhale exhale.
Build this one nice and slow. Add a little step.
___________________________________
*When you step the side, look up at your hand.
*How dynamic can you make that top arm?
*Now each time you step I want you get lower.
*When you step look down at your toes. Pretend there’s a candle on your toe and you have to blow it out.
*The deeper you breathe, the deeper you can go.
HOLD 2
- Rest your elbows on your thighs.
- Bring em up.
- Lift your heels.
- It’s like you’re a predator you’re about to pounce.
- Breathe.
Hunter
- Cross your arms. Bounce.
- Feel the pulse.
- Arms. Releasing a bow and arrow.
- Dapping.
- Add a step.
- Get lower.
- Touch the floor.
- We call this one hunter. Let the breath motivate you. The breath is the source of your power.
HOLD 3
- Bring the arms up super high. Hands face forward. Reach as you possibly can, and then inhale lift one more inch
- Bring the arms out. Bring them forward.
- Lift your heels.
- Vroom Vroom
Diagonal Swings
- Step out to the side. Look front. Right arm. Left Arm. Now switch.
- Inhale. Exhale.
- Lift your right heel. Switch.
- Lift your whole foot.
- Let your head go.
- Let the momentum carry you through this.
- WHERE THE WILD THINGS ARE.
- Let your breath be the loudest thing you hear.
HOLD 4
Arms around up. Hands to your heart.
Close your eyes and listen to your breath. Feel your heart beat.
Hips one inch lower.
