Acronyms Flashcards
EXERCISE / CATEGORY
DETAILED EXPLANATION
CALVES – Common Setup > SLASH
- S: Straight legs fully extended
- L: Lift heels to comfortable or highest relevé
- A: Abs engaged (wrap core)
- S: Shoulders down, away from ears
- H: Head up, posture tall
Stand facing barre/center, feet in chosen position (parallel or turnout), gaze forward.
THIGHS TURNOUT – Common > V-HACK
- V: V stance (heels together, toes apart) - H: Heels lifted (Low or High V)
- A: Abs wrap, core tight
- C: Chest tall, shoulders back
- K: Knees track over toes
Lower seat near knee level, spine upright.
Low V (Thighs Turnout) > SWAN
- S: Slight heel lift
- W: Wrap thighs/core
- A: Abs in, upright spine
- N: Narrow V stance
Heels a few cm up, seat near knee level, knees track toes, posture tall.
High V (Thighs Turnout) > HARP
- H: Highest relevé
- A: Abs in, tailbone heavy
- R: Roll heels together (press)
- P: Posture tall
Narrow V on tiptoes, bend knees, spine upright, shoulders over hips.
Wide Second (Thighs Turnout) > WADE
- W: Wide stance (feet > hip-width)
- A: Angled toes diagonally
- D: Drop seat by bending knees
- E: Engage core, chest up
Knees over ankles, spine upright.
Wide Second Semi-Foldover > FOLD
F: Forearms stacked on barre
O: Open stance wide
L: Lower seat, bend knees
D: Draw belly up (C-curve)
Keep knees above ankles, abs pulling up, spine gently curved.
Warrior II (Thighs Turnout) > WARR
W: Wide stance
A: Arms out at shoulder height
R: Rotate front foot forward, back foot parallel
R: Roll shoulders down
Bend front knee, torso to long edge, gaze forward, abs in.
Extension Turnout (Thighs) > BELL
B: Bend knees in narrow V
E: Extend one leg forward
L: Lightly rotate out
L: Lift core
Keep psoas protected, abs engaged, leg straight at hip height.
Chair in Low V (Thighs Turnout) > CLAW
C: Chair shape (~90° bend)
L: Low heel lift
A: Arms pull off barre, spine tall
W: Wrap core
Narrow V stance, seat near knee level, shoulders above hips.
Waterski (Turnout) (Thighs) > SLID
S: Step into barre (body touching)
L: Lean torso diagonal
I: Isometric pull (arms straight)
D: Drop tailbone (tuck)
Heels high, knees forward, pubic bone lifted, shoulders relaxed.
Diamond (Thighs Turnout) > GEMS
G: Glue heels together
E: Elevate on high toes
M: Make diamond w/ knees wide
S: Spine tall, abs in
Keep tailbone heavy, seat near knee level, press heels together.
Fourth Position (Thighs Turnout) > FRET
F: Foot slides forward a few cm
R: Relevé both heels
E: Even weight
T: Turnout maintained
Narrow V stance, slide one foot forward, bend knees evenly, keep the same heel height, spine upright.
High Knee Dancing (Turnout) > KNEW
K: Kneeling w/ toes pointed
N: No big bounce, just hinge
E: Exhale & wrap abs
W: Weight back ~45°
Knees slightly apart, seat engages thighs, pubic bone lifted if arching.
THIGHS PARALLEL – Common > PATH
P: Parallel feet (hip-width or glued)
A: Abs wrap
T: Tip heels up (if relevé)
H: Hips/knees bend seat-level
Shoulders down, spine neutral, knees forward.
Parallel Hip-Width (Thighs) > FUSE
F: Feet ~fist-width apart, parallel
U: Upright chest, shoulders down
S: Slight tuck, seat near knee level
E: Elevate heels (unless mod)
Abs in, spine tall.
Parallel Ensemble (Thighs) > GLUE
G: Glue legs together, parallel
L: Lift heels up
U: Under tuck, tailbone lightly
E: Engage inner thighs
Bend knees ~90°, hold spine tall, abs wrapped.
Extension Parallel (Thighs) > FLEX
F: Feet parallel, slight bend
L: Leg forward (foot flex)
E: Engage core, posture stable
X: Extra quad focus
Keep leg straight at hip height, no arch in back.
Chair Hip-Width (Thighs) > WALL
W: Walk in toward barre
A: Arms straight, pulling off
L: Legs at ~90° (chair)
L: Lift abs up, spine tall
Feet hip-width, seat near knee level, shoulders stacked.
Chair Ensemble (Thighs) > GLAD
G: Glue legs together, parallel
L: Lower seat ~90°
A: Arms pull off barre
D: Draw core in
Spine upright, big adductor squeeze, shoulders over hips.
Knee Dancing (Parallel) > KNEE
K: Kneeling, seat off heels
N: Narrow gap (fist-width)
E: Easy pelvic pulses
E: Engage abs, no big bounce
Shoulders relaxed, minimal upper-body movement.
Crescent Lunge (Parallel) > FREE
F: Front foot forward, knee stacked
R: Rear heel lifted, hips parallel
E: Engage tuck lightly
E: Elevate arms overhead
Keep spine tall, core braced, reduce lunge if needed.
Waterski (Parallel) (Thighs) > SLAP
S: Step in, body to barre
L: Lean diagonal, knees forward
A: Arms straight pull
P: Pubic bone up (tuck)
Feet hip-width, highest relevé, shoulders down, abs wrapped.
Knock Kneed (Thighs Parallel) > GLUE (reused)
G: Glue thighs after rising
L: Light tuck
U: Upright spine
E: Engage abs
Start hip-width on relevé, then squeeze knees together, seat near knee level.
Diagonal Ensemble (Thighs)** > TWIST
T: Together legs (ensemble)
W: Weight on relevé
I: Incline pelvis to one side
S: Spine front, shoulders squared
T: Tuck lightly
Bend knees seat-level, rotate lower body, engage obliques.
SEAT TURNOUT – Common > HOWS
H: Hips externally rotated
O: Outer seat emphasis
W: Wrap core, avoid arch
S: Small pulses
Usually narrow V or floor-based turnout, minimal low-back strain.
Standing Straight Leg (Seat Turnout) > VIBE
V: V stance, slight bend
I: Incline leg diagonally behind
B: Body stable, no swing
E: Externally rotate
Focus on outer seat, abs in, shoulders down, small lifts.
Semi-Foldover (Seat Turnout) > FINE
F: Forearms stacked, forehead down
I: In turnout (narrow V)
N: Need slight knee bend
E: Extend leg behind low
Slight external rotation, abs up, minimal arch.
Foldover (Seat Turnout) > HAND
H: Hinge forward w/ arms straight
A: Abs in, no sag
N: Narrow turnout stance
D: Drive leg behind externally
Leg low, spine parallel, pelvis stable.
Waterski (Seat Turnout) > PULL
P: Press body into barre
U: Under tuck seat
L: Leg behind (heel to seat)
L: Lean diagonal
Narrow V, knees forward, shoulders relaxed, abs tight.
Seated Pretzel (Turnout) > SIFT
S: Sit w/ front leg 90°
I: Internally rotate back hip slightly forward
F: Fold back leg, tall spine
T: Target outer seat pulses
Hands on floor/barre for support, chest lifted, abs in.
Side Hell (Seat Turnout)** > SIDE
S: Support on hands/knees
I: Incline leg to side at hip height
D: Drive from outer glute
E: Engage obliques
Slight turnout, small pulses, belly in.
Tabletop (Turnout) > KICK
K: Knees under hips
I: Inward belly, no arch
C: Curve leg outward (ext rotate)
K: Keep pulses small
Heel near seat, tibia parallel to floor, minimal back movement.
Standing Pretzel (Turnout) > BEND
B: Bend knees in V
E: Extend leg diagonally back
N: Neck tall, upright
D: Draw knee outward (parallel tibia)
Abs tight, shoulders over hips, no leaning forward.
Fetal (Seat Turnout)** > LAZY
L: Lie on side, knees ~90°
A: Angle top hip outward
Z: Zip small pulses
Y: Yield to controlled burn
Slight forward lean, top leg hovered, belly in, outer seat focus.
Sphinx (Seat Turnout)** > SEAL
S: Stomach down, forearms on floor
E: Externally rotate legs
A: Abs lift, belly off mat
L: Lengthen lower back
Kneecaps lifted, no extreme arch, press inner edges of feet if choreo calls.
SEAT PARALLEL – Common > PHAS
P: Parallel legs
H: Hips square
A: Abs in, no arch
S: Small seat pulses
Emphasize glute max/hamstrings, minimal swing, stable pelvis.
Standing Bent Leg (Seat Parallel) > BUMP
B: Bend standing knee
U: Upright torso
M: Move heel to seat, knee behind
P: Press from glute
Feet hip-width, shoulders stacked, abs in, no arch.
Standing Straight Leg (Seat Parallel) > BELS
B: Bend supporting knee slightly
E: Extend working leg behind
L: Level hips
S: Stable abs, no swing
Foot a few cm off floor, parallel stance, controlled movement.
Kneeling (Seat Parallel) > FORK
F: Fold mat under knees
O: One knee down, other knee behind R: Raise heel to seat (if bent)
K: Keep hips parallel
Torso upright, abs engaged, small pulses from glute.
Semi-Foldover (Seat Parallel) > FLOP
F: Forearms stacked, forehead down
L: Legs parallel, hip-width
O: One leg behind, slight bend
P: Pulse glute
Keep hips square, abs in, minimal arch in spine.
Foldover (Seat Parallel) > HANG
H: Hinge forward, arms straight
A: Abs wrapped, no sag
N: Neutral hips, parallel stance
G: Glute lifts working leg
Bend knees slightly, keep leg low, stable pelvis.
Waterski (Seat Parallel) > BEND (reused)
B: Body near barre
E: Elevate heels, bend knees
N: Needs diagonal torso
D: Drive working leg behind if single-leg
Keep seat tucked, shoulders down, abs tight.
Half Moon (Seat Parallel)** > FISH
F: Forward fold start
I: In parallel stance
S: Slide leg behind low
H: Hips square
Fingertips on floor, minimal leg height, belly in, shoulders relaxed.
Tabletop (Parallel) > QUAD
Q: Quadruped posture
U: Unarch spine (belly up)
A: Abs in
D: Drive from glute
Hips parallel, working leg extends or bends behind, small pulses, minimal arch.
Sphinx (Seat Parallel)** > SLAB
S: Stomach down, forearms placed
L: Legs parallel, kneecaps lifted
A: Abs drawn up, no arch
B: Back lengthened
Keep tailbone tucked lightly, no hyperextension, press top of feet.
ABS – Common Points > WAR
W: Wrap core (TvA)
A: Avoid neck tension
R: Regulate low back (neutral or pressed)
Watch for coning, keep shoulders relaxed, maintain safe alignment.
Abs 1 > BACK
B: Back on mat
A: Angle legs up
C: Core wrap
K: Keep neck/shoulders soft
Variations: straight, diamond, or tabletop legs. Low back stable or pressed.
Abs 2 > SEAT
S: Sit near front
E: Engage c-curve
A: Arms can hold thighs or extend
T: Tame shoulders
Sacrum rounds, abs in/up, minimal neck tension, ball behind low back if needed.
Abs 3 > LIFT
L: Lie supine
I: Inhale/exhale to crunch
F: Focus abs not neck
T: Table/straight legs
Shoulders off floor, stable low back, watch coning.
Backdancing > LIFT (reused)
L: Lie on back
I: In line (feet under knees)
F: Form diagonal by lifting hips
T: Tuck abs downward
Gentle glute squeeze, avoid over-arch, keep knees stacked over ankles.
