Elizabeth's Test Out

Wide 2nd Profile

R side comes to the barre. R hand on barre, L hand on hip. Bring your feet wider than your hips, turn your toes out slightly. Bend your knees, sink your seat towards knee level. Flex your feet. Heavy tailbone.

Fourth w/tube Facing Center (working R side)

Bring one tube around both thighs. Face center of room. Come fist distance from the barre. Light grip on the barre. Heels together toes apart. Rise high on tippie toes. Glue heels together. Slide L leg forward a few inches. Bend your knees, sink your seat towards knee level. R arm up. Heavy tailbone

Parallel Hip Width Facing Barre

Face barre, elbows distance away. Place your ball between your inner thighs. Feet hip width apart parallel. Rise high on tippie toes. Bend your knees, sink your seat towards knee level. Heavy tailbone.

Standing Bent Leg Facing Barre

Grab your ball. Face barre, elbows distance away. Rest hands on barre. Feet hip width apart, parallel. Place your ball behind your R knee. Bend heel to seat, flex your foot. Slide leg back. Soften L knee. Tuck hips under.

Pretzel w/tube profile (working R side)

Thread tube around barre. Take a seat under the barre, L shoulder lines up under the barre. Fold L leg at 90 degrees. Bring R leg out from the hip or slightly behind. Bend heel to seat, point your toes. L hand pulls down on barre in front of tube, R hand grabs tube

Knee Ups

Feet hip width apart, parallel. Stack your palms in front of you. Begin lifting your knees to hands.

Hundreds

Quickly come down to the floor. Curl into a ball. Chin to chest. Legs straight on the diagonal, point the toes. Cross R leg over L, arms long by your side.

Double / Single Leg Stretch

Curl back into a ball. Chin to chest. Lift legs to the ceiling, legs straight, point the toes, cross R leg over L, arms up.

Teasers

Legs long on the floor, zipped up, straight, point your toes. Arms long overhead.

Forearm Plank

Legs zipped. Pull abs in, tuck hips under.

Forearm Side Plank

Come to R forearm, L hand behind head, elbow wide.

Straight Arm Plank

Come center, hands wider than shoulders, legs zipped.

Chest Stretch

Seat to ceiling, chest to floor.

Tricep Extension

Feet hip width parallel. Bend your knees. Hinge forward from the waist. Slide elbows back. Extend arms straight. Palms face in.

Overhead Press / Back pull ins

Feet hip width apart parallel. Bend your elbows by your side at 90, palms forward, soften knees, heavy tailbone.

Biceps

Reach forward low diagonal. Lift your R leg to 90, flexed foot.

Chest Press

Feet hip width parallel. Press weights together.

Arm Stretch

Feet hip width apart, parallel, soft bend in knees, heavy tailbone.Reach R arm between shoulder blades, light grip R elbow with L hand, sidebend L, hold

Switch sides

Upper body upright, interlace fingers behind back, stretch arms straight