Flag Exercises (3 times a week at minimum)

40 drop spins (Right and Left) (Increase every two weeks)

32 double fast spins (Right and Left) (Increase every two weeks)

4 sets of palm rolls (2 each side-Right and Left)

6 sets of Pulleys (4 sets every 4cts, 2 sets every ct)

5 single tosses

5 double aerial tosses

5 J tosses

5 push tosses

4 Parallel tosses and 4 450 tosses

Weapon Exercises (3 times a week at minimum)

40 rifle spins (Right and Left) (Increase every two weeks)

4 sets of flourishes (Right and Left)

8 spin, spin, flat, preps

Tosses single-quad 5 each height with spin, spin, flat prep/on quad-spin, spin, flat, double prep

Butt toss (half, single, double)

Flourish into Back handed catches - single

Flourish into behind the back catch - single

Triple/Quad turn around

!!!!!!Stretch Daily!!!!!!

(Hold the stretch for 10-60 seconds; Breathe to allow oxygen to get to the muscles) 

Strength and Conditioning exercises (3 times a week at minimum)

Bend over touch toes; feet together and feet in second 

Butterfly stretch, Rolling neck and rolling shoulder (you can do this in combination)

Hamstring stretch: sit on ground, extend one leg, bring other leg to opposite knee, bend forward and hold your toes with same side arm with the leg you have extended (right arm/leg;left arm/leg)

Glutes stretch: sit on the floor, cross one foot over your opposite thigh, pull both legs toward you, repeat on both sides.

Low back stretch: lay on your back with knees to your chest, hug your shins and pull your knees to your chest.

Calf stretch: pull toes up on one foot, bend other knee or using your hand pull toes up on one foot

Exercises (do what you can, don’t overdo it, increase quantity every few weeks, rest between sets)

Walk, jog, and/or run (get outside everyday!)

16 regular push-ups; 16 triceps push-ups (hands shoulder width apart)

20 Down up, swap swaps (10 regular push-ups and 10 triceps push-ups)

25 crunches

10 squats

Lunges (10 each side)

Jumping jacks (regular or dancer jumping jacks)

5 Demi Plie’ (plee-AY)-first position and second position; to bend the knees; the movement is stopped before the heels release from the floor. 4 counts for each plie’. Goal is to push your knees over your toes and keep your pelvis tucked under. 

5 Grand Plie’ (plee-A)-first position and second position; to bend the knees; the movement continues until the heels release from the floor. 4 counts for each plie’. Goal is to push your knees over your toes and keep your pelvis tucked under

Tendus (than-DEW)-left and right; 4 each to the front, side, and back foot brushes; the foot brushes along the floor to a pointed foot, the knees do not bend.

Rond de jambe: (rawn duh zhajnb)-left and right; 4 each starting to the front and back; when the leg produces a circle pattern.

Ankle circles; pointing and flexing feet (each foot do for 30 to 60 seconds total.

!!!!!!Stretch Daily!!!!!!

(Hold the stretch for 10-60 seconds; Breathe to allow oxygen to get to the muscles) 

Strength and Conditioning exercises (3 times a week at minimum)

Bend over touch toes; feet together and feet in second 

Butterfly stretch, Rolling neck and rolling shoulder (you can do this in combination)

Hamstring stretch: sit on ground, extend one leg, bring other leg to opposite knee, bend forward and hold your toes with same side arm with the leg you have extended (right arm/leg;left arm/leg)

Glutes stretch: sit on the floor, cross one foot over your opposite thigh, pull both legs toward you, repeat on both sides.

Low back stretch: lay on your back with knees to your chest, hug your shins and pull your knees to your chest.

Calf stretch: pull toes up on one foot, bend other knee or using your hand pull toes up on one foot

Exercises (do what you can, don’t overdo it, increase quantity every few weeks, rest between sets)

Walk, jog, and/or run (get outside everyday!)

16 regular push-ups; 16 triceps push-ups (hands shoulder width apart)

20 Down up, swap swaps (10 regular push-ups and 10 triceps push-ups)

25 crunches

10 squats

Lunges (10 each side)

Jumping jacks (regular or dancer jumping jacks)

5 Demi Plie’ (plee-AY)-first position and second position; to bend the knees; the movement is stopped before the heels release from the floor. 4 counts for each plie’. Goal is to push your knees over your toes and keep your pelvis tucked under. 

5 Grand Plie’ (plee-A)-first position and second position; to bend the knees; the movement continues until the heels release from the floor. 4 counts for each plie’. Goal is to push your knees over your toes and keep your pelvis tucked under

Tendus (than-DEW)-left and right; 4 each to the front, side, and back foot brushes; the foot brushes along the floor to a pointed foot, the knees do not bend.

Rond de jambe: (rawn duh zhajnb)-left and right; 4 each starting to the front and back; when the leg produces a circle pattern.

Ankle circles; pointing and flexing feet (each foot do for 30 to 60 seconds total.