Flyer Conditioning

Heel Stretch pulls 50 times for left leg and 25 for right

**Tip:

1. Keep both legs straight (base leg and stretch leg), even when pulling

2. Toe should be pointed toward the ceiling

3. MOST IMPORTANTLY pull leg in front of body and not to the side (Keep in mind, if you stepped in paint I should be able

to see it on the bottom of the shoe when you kick it up.)

4. Keep arm in a high V the whole time

Bow and Arrow 25 times

**Tip:

1. Keep chest and right shoulder up

2. The arm that goes through must be in between a high V and a T (this will look straight across when in a bow)

3. Even though hand is holding the left shoe it still has to give the appearance of being pointed

Scorpion pull the right way and connect 25 times

**Tip:

1. The "hamburger grip" is the only way.

2. Right arm is in a high V while pulling before it connects to shoe

3. Make the "O" on your back big and in an oval (Don't pull the shoe towards head, pull it straight up instead).

Arabesque hold 10 times

**Tip:

1. Hold your back leg up so you get used to making it higher than usual

2. Point belly button towards the floor

3. Keep the leg straight all the way through the toe (hard pointed toe)

Arch Leg Holds hold each for 20 seconds (on stomach, leg lifts) 5 times

**Tip:

1. Heels touching

2. Squeeze legs straight

3. Squeeze booty

Superman Holds hold each for 15 seconds (same as above, but arms are up too) 3 times

**Tip:

1. Arms are lifting right in front of you in sync with legs

2. Arms stay about a foot apart and move back and forth till time is up

3. Don't let arms sway, KEEP THEM TIGHT!

Scale Pulls 10 times

**Tip:

1. Do both hands on hips and arms in high V

2. Straight leg, no bent legs

Core Strength

**Tip:

1. 50 - 100 crunches

2. 25 flutter kicks on each leg and in the middle (in straddle)