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GRIT PLYO 26 DVD & mp3 download

lesmills view time 2018-08-20 11:02

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GRIT PLYO 26 DVD & mp3 download
 
 
2018Q3 GRIT PLYO 26 tracklist
01 Bet Dap Goom Bown.mp3 
02 Selecta_Yayo_Take Me_Ride With You.mp3 
03 Trap King_Sow.mp3 
04 Full Force.mp3 
05 Bow And Arrow.mp3 
06 Guess Who's Back.mp3 
07 Express Yourself.mp3 
 
2018Q3 GRIT PLYO 26 videoscreenshot
 
2018Q3 GRIT PLYO 26 Choreography Booklet.pdf

 
01. BET DAP GOOM BOWN 3:10mins
CONNECTION
The Warmup song is all about mobility to get the
team moving and muscles primed and prepped
for an epic 30 minutes. The moves are designed
to increase load as the body warms up. Enjoy
connecting with the class building energy and
enthusiasm. Coach the technique for the Burpee
really well for Track 5 as there are more Burpees
to follow in the workout.
TECHNIQUE
LATERAL SQUAT ON BENCH WITH PULSE/
ROTATION
 One foot on bench, the other on floor
 Feet outside hips
 Hips move back and down into Squat
 Knees out
 Chest up
 Alternate L+R feet step over bench
 Rotate through center of chest
OPTION: Outside knee lifts up with rotation
over lifted leg
LATERAL BENCH SQUAT WITH KNEE LIFT +
HEEL LIFT
 One foot on bench, the other on floor
 Feet outside hips
 Hips sit back and down into Squat
 Knees out
 As outside knee lifts up to chest, lift heel of
foot on bench
 Brace the abs to control Knee Lift
PUSHUP WITH HANDS ON BENCH
 Hands outside shoulders on bench
 In Pushup, chest in line with elbows
 Long spine
 Butt down
 Abs braced
 OPTION: ON KNEES
SQUAT BURPEE, RUN ON/OFF BENCH
 Squat, jump back into Plank position, hands
on bench, jump forward into Wide Squat,
stand
 Feet run up, up, down, down on/off bench
twice
 Feet outside hip-width
 Butt down and back, just above knee-height
 Use Squat to transition
 Chest up
 Abs braced as feet jump back
 Hands under shoulders on bench
 Back long, strong and straight
RUN ON/OFF BENCH
 Run up, up, down, down on/off bench
 Knees soft
 Chest up
BACKWARD-STEPPING LUNGE WITH
ROTATION
 Both feet on bench
 Long step back
 Front knee out
 Hips square
 Chest up
 Front thigh parallel to floor
 Back knee down towards floor
 Rotate from the center of chest over front
thigh
LATERAL AGILITY STEP
 Start both feet on bench
 Left foot drops to floor as right leg lifts
 2 quick steps on top of bench to change legs
 Right foot drops to floor as left leg lifts
 Rhythm: 1, 2, 3, 1, 2, 3
 Knees soft
 Chest up
 Arms relaxed
 

2018 newest les mills classes digital kit DVD download to your computer PAD or phone