1 - Just For Kix

Insane Conditioning & Strength Phase 1
Insane Conditioning & Strength Phase 2
Insane Conditioning & Strength Phase 3
Just For Kix Camps
Dynamic Stretch & Warm-Up
Insane Conditioning Cardio
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2
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Tendu Sequence
• front, side, back with c-curve back stretch between
left and right sides
5
Hip Circles
6
Seated Floor Work Series
7
Straddle Series
8
Prone Floor Series
• freestyle hip circles 1-8
• side toss right 1-2, passé hold 3-8 relevé hold 5-8
• back lunge 1-2 passé hold 3-4 repeat for 2x8
• airplane forward and touch floor 1-4 back up
5-8, repeat 4x
• repeat on left
Plié Sequence With Full Body Circle
• Small body circle 1-8
• Full body circle 1-8
• plié in second 4 counts down, 4 counts up repeat 4x
• hold in relevé 1-8, add arm circles 1-8
• repeat all of the above, circling the body in the opposite
direection. This time, on the relevé hold, practice head
guides and tilts.
Jumps
• 1 x 8 in second (plié and touch floor between jumps)
• 1 x 8 star jump
• 2 x 8 butt kick with arms
Arm Circles
• arm circle 1-4, flat back 5-8, roll up 1-4,
down to right leg 5-8
• bend and straighten right leg 1-8
• runners stretch 1-8
• spider man 1-8, 1-4
• roll up 5-8
• repeat on the left
• back stretch 1 x 8 each side
• pike with arm circles 4 x 8
• feet resistance toe points 2 x 8
• toe point foot stretch 2 x 8 each foot
• side
• face leg
• push up to ceiling then repeat on other side 8 counts per
position, then 4 counts per position, then 2 counts
per position
• hold center 2 x 8, pull through center split
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Dynamic Stretch & Warm-Up
Dynamic Stretch
& Warm-Up
1
• seal stretch 2 x 8
• “Y,W,T,” low back strengthening, pulse each position up
1-3, down, 4 up 5-7 down 8
• repeat 4 x 8 on each position
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10
Kick Stretch/Core Series
• alternate knee grab 2x8
• alternate straight leg pulls 2x8
• hold each leg for 2x8 to your nose, and 2x8 crossed
over your body
• two legged hip bridges 2x8
• single leg hip bridges 2x8 right, 2x8 left
• tailor stretch 2x8
• straddle stretch 4x8 “beat, beat, open”
11
Downward Dog Series
12
Standard Battement Series
Plank & Downward Dog Series
• plank- lateral knee raises 2 x 8
• plank - spider kicks 2 x 8
• side plank 2 x 8 each side
• downward dog 2 x 8
• tread feet 1-8
• jump feet forward and back 2 x 8
• hang head in standing pike 2 x 8
• walk hands back out to downward dog
Baattement leg 1 x 8, hold open hip - (option to flip over
into backbend) repeat on the other side
• Kick right leg front - side - back - side
• jump in first position 1-8
• jump in second position 1-8
• jump in fifth position 1-8
• repeat on the left
Just For Kix Camps
Dynamic Stretch & Warm-Up
Dynamic Stretch
& Warm-Up
13
Individual Stretch
stretch on your own for 2 minutes, and hit all 3 splits
2
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Phase 1- to be done 2-3x per week for 2-4 weeks, or until strength sufficiently improves to allow dancers to complete exercises in phase 2
1
Knee Push-Ups
Lower 1-2-3-4, hold 1-2, push up quickly (can
be done on toes for more challenge), 12X
6
Quick Arm Swings in Passé
20x each arm
Repeat #4 - 6
2
90/90
3
Flat Back Raises
2 - 3x
7
Side Plank Hip Drops
8
Prone Cobra
9
Insanity Upper Back Pulses
lower 1-2-3-4, hold 1-2, up 1, 10x per side
Hold for 30 seconds
lower 1-2-3-4, squeeze glutes 1-2, lift
up 1, 12X
Repeat #1 - 3
raise up 1-2-3-4, hold 1-2, down 1, 20X
2 - 3x
4
Dead Lift Reverse Fly
5
Bird Dog
arms down 1-2, up quickly to hold 1-2, 20X
20 per side
Repeat #7 - 9
2 - 3x
Just For Kix Camps
Insane Conditioning & Strength Phase I
Insane
Conditioning
& Strength
1
opposing arm and lag raise up 1, hold
1-2, lower 1-2-3-4, 10X per side
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Phase 2- to be done 2-3x per week for 2-4 weeks, or until strength sufficiently improves to allow dancers to complete exercises in phase 3
1
Figure 4 Rolls
flip prone 1-2, arm up 1-2, flip back 1-2,
10x each side
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6
2
Flat Back Raises on Relevé
down 1-2, up 1-2, 10x
Airplanes
bend forward 1-2, squat and close hands
1-2, up 1-2. 10x per leg
Bicycle Crunches
slow pace 1-2 right, 1-2 left,
10x each side
Repeat #4 - 6
3
Single Leg Squat Touch Down
Downward Dog Push Ups
down 1-2, up 1-2, 10x
down 1-2, up 1-2, 10x per leg
Insane
Conditioning
& Strength
Repeat #1 - 3
4
7
2 - 3x
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Insane Conditioning & Strength Phase II
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Back Plank With Leg Lifted
leg up 1-2, leg down 1-2, repeat 12x (6x per leg)
2 - 3x
Crab Taps
tricep push up 1-2, raise your leg and reach
for your foot 3-4, repeat 10x total (5 each leg)
9
2
Lunge to Balance on Relevé
down 1-2, up 1-2, 10x per leg
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Repeat #7 - 9
2 - 3x
Phase 3- to be done 2x per week for 4-6 weeks. Dancers should not attempt this level until they are able to do repeated single leg squats
with good knee stability, and have successfully completed phases 1 and 2
1
Karate Punches
2
Scissor Legs
3
fast pace, 10x
fast pace, 10x each leg
5
Single Leg Squat Touch Down
touch down and hold 5 seconds then
jump, 10x per leg
Repeat #4 - 6
2 - 3x
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Alternate Arm Reverse Flys
8
Soccer Throw Jumps
alternate lifting arms quickly in a reverse fly
position, 12x each arm
Multiplaner Hop Hold
5 second hold in each position, jump
forward, jump right, turn 180 degrees,
jump left, turn 180 degrees, repeat 8x
on each leg
Repeat #1 - 3
4
6
10x
Insane
Conditioning
& Strength
2 - 3x
Push Up Claps
from knees or toes, 10x
Just For Kix Camps
Insane Conditioning & Strength Phase III
9
Lunge, Skip
hold for 5 seconds then jump and return
to standing position, 10x in a row on
each leg
Rotation Chest Pass
10x per side
Repeat #7 - 9
2 - 3x
3
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Use the CD to go through each of the following exercises for 30 seconds, or for the number of repetitions shown. Take breaks only as
needed. As fitness improves, you should be able to add intensity to each exercise and take fewer or no breaks. Can be repeated 1-3
times in a row as fitness improves. Use up to 4 times per week.
1
Standing Mountain Climber
With Arms 30 Seconds
2
3
5
Skier Abs Jump To Plank 30 Seconds
Crabwalk Kicks 30 Seconds
6
Sumo Jump
Diagonal Burpees
7
Jumping Jack
Feet Push-Up
8x forward, 8x back
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Insane Conditioning Cardio
Insane
Conditioning
Cardio
4
Corkscrew Squat Jump
• 8 touching the right foot
• 4 x 180 degree jumps clockwise
• 4 x 180 degree jumps counterclockwise
• 8 x touching the left foot
• 4 x 180 degree jumps countercloclwise
• 4 x 180 degree jumps clockwise
8
Running High Knees With
Twisted Elbows 30 Seconds
1
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9
Bear Crawl (approx. 10-12 feet)
10
Down Dog Push Up 30 Seconds
• 4x forward
• 4x back
12
Mountain Climber 30 Seconds
13
Jump Rope 30 Seconds - 1 minute
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11
Inchworm 4X
Water Break 30 Seconds
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Insane Conditioning Cardio
Insane
Conditioning
Cardio
2
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