Beam Conditioning for Dance Elements

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BEAM CONDITIONING FOR DANCE ELEMENTS APPROPRIATE FOR ALL LEVELS *EXERCISES SHOULD BE TIMED FOR 1 MINUTE EACH, WITH 30 SECONDS OF REST IN BETWEEN* IF DONE ACCORDINGLY, “BEAM” WILL TAKE APPROXIMATELY 50 MINUTES LEAPS: ● HIGH KNEES ● DEER LEAPS ● RIGHT LEG SPLIT ● LEFT LEG SPLIT ● MIDDLE SPLIT ● OVERSPLITS: HOLD FOR 20 SECONDS EACH ON RIGHT, LEFT & MIDDLE ● CANDLESTICK, ROLL TO RIGHT LEG STRAIGHT JUMP UP ● CANDLESTICK, ROLL TO LEFT LEG STRAIGHT JUMP UP ● RIGHT FOOT HOPS ● LEFT FOOT HOPS – LEVEL 3 - ROND DE JAMBE, SPLIT LEAP (90 DEGREES) – LEVEL 4 - ROND DE JAMBE, SPLIT LEAP (120 DEGREES) – LEVEL 5 - ROND DE JAMBE, SPLIT LEAP + STRAIGHT JUMP (150 DEGREES) – LEVELS XP, 6, 7, 8 & 9 - SPLIT LEAP OR SWITCH LEAP (180 DEGREES) JUMPS: ● RUN STAIRS ● ALTERNATING LUNGES (KNEE TO FLOOR, HANDS ON HIPS) ● SQUATS (BUTT DOWN & OUT, NOT JUST TOWARDS HEELS) ● RIGHT LEG ONLY TUCK JUMPS IN A ROW ● LEFT LEG ONLY TUCK JUMPS IN A ROW ● LONG/STRETCH JUMPS ● RIGHT LEG ONLY BURPEES ● LEFT LEG ONLY BURPEES ● BOX JUMPS ● TOPS JUMPS (SQUAT, STRAIGHT JUMP, REPEAT) – LEVEL 3 - STRAIGHT JUMP + STRAIGHT JUMP – LEVEL 4 - SPLIT JUMP (120 DEGREES) + STRAIGHT JUMP – LEVEL 5 - SPLIT JUMP (150 DEGREES) + SISSONE (150 DEGREES) – LEVELS XP, 6, 7, 8 & 9 - SPLIT JUMP (180 DEGREES) + OPTIONAL JUMP TURNS: ● (ON BOTH FEET) RELEVE HOLD WITH ARMS IN HIGH CROWN ● RIGHT LEG HEEL RISES IN PASSE, HANDS ON HIPS, HOLD IN HIGH CROWN FOR LAST 10 SECONDS ● LEFT LEG HEEL RISES IN PASSE, HANDS ON HIPS, HOLD IN HIGH CROWN FOR LAST 10 SECONDS ● BACK AGAINST WALL, ARMS OUT IN A T, RIGHT LEG HORIZONTAL HOLD (QUICK RESTS OK) ● BACK AGAINST WALL, ARMS OUT IN A T, RIGHT LEG HORIZONTAL HOLD (QUICK RESTS OK) ● HEEL RISES WITH FEET TOGETHER ● HEEL RISES WITH FEET PARALLEL / IN SECOND POSITION ● RIGHT LEG TOE RISES, HANDS ON HIPS ● LEFT LEG TOE RISES, HANDS ON HIPS ● TOE SCRUNCHES – LEVEL 3 - 1/2 TURN IN PASSE – LEVEL 4 - 1/2 TURN IN PASSE – LEVEL 5 - FULL TURN IN PASSE – LEVELS XP, 6, 7, 8 & 9 - FULL TURN IN PASSE, COUPE, “FAN”, OR ATTITUDE.

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