Work it out!

Name
First Last
Date
DD dot MM dot YYYY

dd.mm.yyy er nå formatet og dere kan velge fra kalenderen.
Start time

: Hours

Minutes

AM/PM

Write when the session started here
End Time

: Hours

Minutes

AM/PM

Write when the sessioned ended here
Email
ARM AKIMBOS
Arm Placements
- 32 Arm Akimbo up and down
- 32 4sectioned with reverse and anklework
- 32 with yanvalou 7-4
- 32 with yanvalou 7-1
- 4 sectioned counterpositions up and down
- 4 sectioned counterpositions bulked (1-4,4-1 etc)
Here you do the basic hand placement in different combinations.
ROCKING AND SWINGING
Hips Rocking, Swinging
- Rocking, Akimbo, Le, Diamond
- Swinging Akimbo, Le, Diamond
- Stabs Closed feet
- Stabs Parallell feet
- Stabs diamond feet (turned out)
- Pelvic Rocks in position 2-6-4-8
The various hip rocking and swinging exercises.
Additional info Rocking and Swinging
Write how many you did of each, if there were any complications. What you need to work on and if goals were reached.
BASE BALANCE AND GROUNDING
14 base positions
- 14 positions right foot
- 14 positions left foot
- 14 positions alternating starting right
- 14 positions alternating starting left
- Leg push ups in each of the 14 positions (10 in each)
- Lying on back raise feet and point/flex
- Extra strength combo, position 5.6.7
- Lifting toes do 14 positions
- 11 with ankle and knee combo
Base balance and feet exercises
Feet and base akimbos.
Write how many you did of each, if there were any complications. What you need to work on and if goals were reached.
Centre and contraction work
Centre and contractions Akimbo
- Chestrock in situpposition
- Rocking forward and back chest standing
- Rocking forward and back sitting on knees
- Swinging forward and back standing
- Swinging forward and back sitting on knees
- Regular situps
- Regular sit-ups with feet raised
- Situps diagonals
- Damballah Rolls
Make sure you are in centre and around centre.
Centre and Contractions
Write how many you did of each, if there were any complications. What you need to work on and if goals were reached.
Back and FULL BODY
Back and full body
- Dringking Lion
- Drinking Lion position 2
- Sneaking Leopard (girlposition)
- Sneaking Leopard position 2
- Sneaking leapard (feet apart)
- Sneaking leopard feet together
- Mambas
- Cobras
- Regular Push ups (wide, together, normal)
- Static hold in each position including crocodile
Back and Full Body
Write how many you did of each, if there were any complications. What you need to work on and if goals were reached.
SUPERBELLY COMBO
- DAMBALLAH
- CHESTROCK DIAGONAL
- LEG UP CRUNCH
- TURTLE (PULL FEET INN TWIST)
- TURTLE ON A BIKE
- MOUNTAINCLIMBER
TALAWAs
TALAWAS
- Hungry Belly
- Leaning Diva
- Diving Eagle
- Flexing eagle
- Dizzy Man
- Wine 3, step 14
- Yanvalou 14
- Edem Chante
- Rhythm Method
- 32 flow paths
- 32 flow undulation
Talawas
Write how many you did of each, if there were any complications. What you need to work on and if goals were reached.
HOMEWORK, OBSERVATIONS AND PERSONAL GOALS
HIPS
Wines (Round the Centre)
- Round Centre in 5
- Round Centre in 6
- Round Centre in 7
Technical Wines
- Technical in 5
- Technical in 6
- Technical in 7
Wines (in centre)
- In Centre 5
- In Centre 6
- In Centre 7
Swings (with last mile)
- Swings in 5
- Swings in 6
- Swings in 7
Figure 8s
- 8 in 5
- 8 in 6
- 8 in 7
Hip and knee "juks" and "Jacks"
- Knees inn hips inn
- Knees out hips out
- Knees inn hips out
- Knees out hips inn
This is done low in base akimbo 5 og 6 and done in akimbo 1 when high. Practice both!!!

TALAWA CORE AND ESSENTIALS

ARM AKIMBOS

ROCKING AND SWINGING

BASE BALANCE AND GROUNDING

Centre and contraction work

Back and FULL BODY

TALAWAs

HIPS