Barre cues - Sheet1 Flashcards
What does the mnemonic PAST stand for? (Parallel Thigh)
P = Posture tall (shoulders down, chest up); A = Abs in (wrap core); S = Spine neutral (light tuck if arching); T = Toes forward (parallel stance)
What does the mnemonic TURN represent? (Turnout Thigh/Seat)
T = Turn out from hips; U = Upright chest; R = Raise heels (High V if applicable); N = Neutral spine, no excessive arch
What does the mnemonic HEAD signify? (Upper Body)
H = Head neutral; E = Engage core; A = Align shoulders over hips; D = Drop shoulders away from ears
What does the mnemonic STOP indicate? (Seat Alignment)
S = Spine neutral/light tuck; T = Tighten core (wrap); O = Open chest; P = Press from glutes
What does the mnemonic BARS refer to? (Thighs in Relevé)
B = Bend knees; A = Abs in; R = Raise heels; S = Shoulders down
What does the mnemonic GPS stand for? (Foldover Position)
G = Grip the barre/forearms on barre; P = Pick alignment (parallel or turnout); S = Spine long (abs in)
What does the mnemonic MERP represent? (Abs on Floor)
M = Manage doming; E = Exhale to engage; R = Relax neck/shoulders; P = Press low back or stay neutral as choreo allows
What are general modifications for exercises?
Knees: place a ball or don’t bend as deeply; Feet/Ankles: keep heels lower or flat; Back: lower working leg, keep core wrapped; Shoulders/Wrists: place forearms on barre/floor instead of full arm support
What is the common setup for calves?
Face barre, profile, or center. Place feet in chosen position (parallel, turnout, etc.). Lift heels to highest comfortable relevé. Keep legs straight, shoulders down, core engaged. Gaze forward.
What is the common setup for thighs turnout?
Place heels together, toes apart (narrow V). Option to lift heels (Low V or High V). Bend knees so seat is near knee level, keep spine upright, wrap core. Keep knees tracking over toes.
What is the setup for Low V (Thighs Turnout)?
Set-Up: Stand in narrow V, lift heels only a few cm, bend knees. Place hands lightly on barre if facing it. Align seat near knee level, wrap thighs. Keep spine vertical. Mod: stay higher or use ball between knees.
What is the setup for High V (Thighs Turnout)?
Set-Up: Same narrow V but rise to highest tippy-toes. Bend knees, keep heels glued. Place hands on barre (face or profile). Press heels together, tailbone heavy, chest open.
What is the setup for Wide Second (Thighs Turnout)?
Set-Up: Place feet wider than hips, toes diagonally outward. Bend knees until seat approaches knee level. Keep knees stacked over ankles, chest lifted. Mod: remain higher, flat feet if needed.
What is the setup for Wide Second Semi-Foldover?
Set-Up: Stack forearms on barre, forehead resting on forearms; walk feet back a bit. Place feet wider than hips, toes out, bend knees. C-curve spine, pull belly up, keep knees over ankles.
What is the setup for Warrior II (Thighs Turnout)?
Set-Up: Separate feet wide, turn front foot forward, back foot parallel to mat’s back. Bend front knee over ankle. Extend arms at shoulder height, torso faces long edge. Shoulders down, gaze forward.
What is the setup for Extension Turnout (Thighs)?
Set-Up: Stand in narrow V, bend knees slightly. Extend one leg forward at hip height, externally rotated. Engage core so psoas isn’t overworked; keep leg straight. Mod: lower extended leg.
What is the setup for Chair in Low V (Thighs Turnout)?
Set-Up: Narrow V, small heel lift. Walk close to barre, arms distance away. Pull off barre with straight arms, bend knees to ~90°, seat near knee level. Keep spine upright, abs in, shoulders stacked over hips.
What is the setup for Waterski (Thighs Turnout)?
Set-Up: Narrow V, lift heels high. Walk in so body touches barre. Pull off with straight arms, bend knees forward. Torso diagonal line, pubic bone up, shoulders relaxed.
What is the setup for Diamond (Thighs Turnout)?
Set-Up: Narrow V, but turn knees out more. Rise to highest relevé, bend knees to form diamond shape. Press heels together, keep abs engaged, tailbone heavy.
What is the setup for Fourth Position (Turnout)?
Set-Up: Narrow V. Slide one foot forward a few centimeters, rise to relevé, bend both knees evenly. Place hands on barre. Keep weight distributed evenly, heels same height.
What is the setup for High Knee Dancing (Turnout)?
Set-Up: Kneeling, knees slightly apart, toes pointed. Hinge torso back ~45°, keeping a straight line from shoulders to knees. Pull abs in, lift pubic bone if arching. Minimize bouncing.
What is the common setup for thighs parallel?
Place feet parallel, either hip-width or together. Often lift heels to relevé. Bend knees so seat is near knee level, spine neutral, shoulders down, wrap core.
What is the setup for Parallel Hip-Width (Thighs)?
Set-Up: Stand facing or profile to barre, feet ~fist-width apart, toes straight. Lift heels high, bend knees. Light tuck if needed, chest lifted. Mod: stay higher, use a ball, or keep feet flat.
What is the setup for Parallel Ensemble (Thighs)?
Set-Up: Legs fully glued (adductor squeeze), toes forward. Lift heels, bend knees ~90°. Tailbone lightly tucked, abs in. Mod: stay higher or lower heels if needed.
What is the setup for Extension Parallel (Thighs)?
Set-Up: Feet hip-width, toes forward, bend knees. Extend one leg forward at hip height, foot flexed. Keep core engaged, spine long. Focus on thigh activation more than height.
What is the setup for Chair Hip-Width (Thighs)?
Set-Up: Feet parallel, hip-width. Walk close to barre so arms straighten. Bend knees ~90° like sitting in a chair. Keep shoulders over hips, spine tall, abs in.
What is the setup for Chair Ensemble (Thighs)?
Set-Up: Same “chair” but feet/legs glued together. Arms straight, pulling off barre, seat at knee level. Extra adductor squeeze. Mod: remain higher if needed.
What is the setup for Knee Dancing (Parallel)?
Set-Up: Kneeling, knees parallel ~fist-width, seat hovers just off heels. Only pelvis moves in small range, keep abs in, no big bounce. Mod: do at barre in parallel thigh if knee issues.
What is the setup for Crescent Lunge (Parallel)?
Set-Up: Step one foot forward, one foot back (hip-width apart). Bend front knee over ankle, back heel lifted. Reach arms overhead, tuck tailbone lightly, keep hips parallel.
What is the setup for Waterski (Thighs Parallel)?
Set-Up: Feet hip-width, parallel, rise to relevé. Walk into barre, pull off with straight arms, bend knees forward. Torso on a diagonal, pubic bone lifts.
What is the setup for Knock Kneed (Thighs Parallel)?
Set-Up: Start hip-width on relevé, bend knees, then glue thighs together. Light tuck, abs in, shoulders down. Mod: stay higher or lower heels.
What is the setup for Diagonal Ensemble (Thighs)?
Set-Up: Feet/legs glued, parallel relevé, bend knees. Pivot pelvis to one side while chest faces front. Engage obliques, keep heels high.
What is the common setup for seat turnout?
Standing: heels together, toes apart, or floor-based with external rotation at the hip. Emphasize outer seat. Keep abs wrapped to avoid arching. Move leg from glute.
What is the setup for Standing Straight Leg (Seat Turnout)?
Set-Up: Narrow V, bend knees, extend working leg diagonally behind. Externally rotate from hip, foot flexed or pointed. Keep torso still, no swinging. Mod: parallel stance or tabletop if needed.
What is the setup for Semi-Foldover (Seat Turnout)?
Set-Up: Place forearms on barre, forehead on forearms, walk feet back. Stand in narrow V, bend knees. Extend working leg behind low, tibia parallel to floor, slight turnout. Abs in, shoulders down.
What is the setup for Foldover (Seat Turnout)?
Set-Up: Grip barre with straight arms, hinge forward (torso parallel). Narrow V, bend knees, extend turned-out leg behind low. Keep core tight, avoid low-back arch.
What is the setup for Waterski (Seat Turnout)?
Set-Up: Narrow V, walk into barre so body touches. Pull off with straight arms, bend knees, tuck tailbone. Working leg: heel to seat, knee behind. Keep chest diagonal, shoulders relaxed.
What is the setup for Seated Pretzel (Turnout)?
Set-Up: Sit on mat, front leg bent 90°, back leg bent behind hip. Gently rotate back hip forward, tall spine. Hands placed on floor or barre for support. Pulse from outer seat/hip.
What is the setup for Side Hell (Seat Turnout)?
Set-Up: Tabletop on hands/knees. Extend working leg to the side at hip height, slightly open hips, engage obliques. Keep leg straight, small lifts. Mod: forearms down if wrists bother you.
What is the setup for Tabletop (Turnout)?
Set-Up: Hands/knees, bend working leg so heel is near seat, rotate knee outward so tibia is parallel to floor. Keep belly in, no arch. Pulse from outer glute. Mod: forearms if needed.
What is the setup for Standing Pretzel (Turnout)?
Set-Up: Narrow V, bend knees, extend working leg diagonally behind, then bend knee, rotating it outward (tibia parallel to floor). Keep torso upright, abs in.
What is the setup for Fetal (Seat Turnout)?
Set-Up: Lie on one side, knees ~90°, top leg hovers 1 cm. Slightly lean forward, tuck seat, turn out top leg from hip. Pulse small. Mod: straighten legs or reduce range.
What is the setup for Sphinx (Seat Turnout)?
Set-Up: Fold mat if needed. Lie on stomach, legs externally rotated (inner edges of feet on floor). Forearms on floor or forehead on hands. Lift kneecaps, keep belly off mat, no over-arching.
What is the common setup for seat parallel?
Hips square, legs parallel, either standing or on floor. Emphasize glute max/hamstring. Keep core engaged to protect spine. Small controlled movements.
What is the setup for Standing Bent Leg (Seat Parallel)?
Set-Up: Feet hip-width, parallel, bend both knees. Bring working heel to seat, slide knee slightly behind. Keep torso upright, standing knee bent. Mod: straighten working leg or do tabletop.
What is the setup for Standing Straight Leg (Seat Parallel)?
Set-Up: Feet parallel, hip-width. Bend knees slightly, extend working leg behind a few cm off floor. Engage thigh, avoid momentum. Keep hips level, abs in.
What is the setup for Kneeling (Seat Parallel)?
Set-Up: Fold mat under knees. Place one knee down, other knee lifted. Working heel to seat, knee behind. Keep shoulders down, hips square, slight space between knees. Mod: stand if knees are sensitive.
What is the setup for Semi-Foldover (Seat Parallel)?
Set-Up: Stack forearms on barre, forehead on forearms. Feet hip-width, parallel, bend knees. Extend working leg behind below hip. Hips parallel, abs in.
What is the setup for Foldover (Seat Parallel)?
Set-Up: Hands on barre, walk feet back so torso is parallel to floor. Feet hip-width, bend knees, extend working leg behind. Keep hips square, move from seat, no arch.
What is the setup for Waterski (Seat Parallel)?
Set-Up: Feet hip-width, parallel, walk in so body touches barre, pull off. Bend knees diagonal. Working leg: heel to seat, knee behind, torso diagonal.
What is the setup for Half Moon (Seat Parallel)?
Set-Up: Forward fold at top of mat, fingertips or palms on floor. Extend working leg behind low, hips square. Abs in, keep spine long, foot flexed. Mod: do tabletop instead.
What is the setup for Tabletop (Parallel)?
Set-Up: Hands/knees, extend working leg behind (straight or bent). Keep hips parallel, belly up, shoulders relaxed. Pulse small from seat. Mod: forearms if wrists or shoulders bother you.
What is the setup for Sphinx (Seat Parallel)?
Set-Up: Fold mat if needed, lie on stomach. Forearms on floor, palms down, legs parallel behind you. Lift kneecaps, pull belly up, lengthen lower back. No big arch.
What are common points for abs?
Wrap core, watch for doming/coning. Relax shoulders/neck. Keep low back either pressed or neutral depending on choreo.
What is the setup for Abs 1?
Set-Up: Lie on back, extend legs up (straight, diamond, or tabletop). Keep head down, place arms as choreo (by sides, on abs, or diamond under sacrum). Press low back to mat, wrap core.
What is the setup for Abs 2?
Set-Up: Sit at front of mat, hold behind thighs or reach arms forward. Round sacrum back (C-curve). Shoulders relaxed, abs in/up. Mod: place a ball behind low back for support.
What is the setup for Abs 3?
Set-Up: Lie on back, lift shoulders/head on exhale. Position legs per choreo (straight, tabletop). Focus on abs, not neck. Mod: bend knees, place hands behind head or ball behind bra strap.
What is the setup for Backdancing?
Set-Up: Lie on back, knees bent, feet in line with knees (hip-width). Lift hips to create diagonal from shoulders to knees. Wrap abs downward, gentle glute squeeze, no excessive lumbar arch. Mod: ball between knees, reduce lift.
What is the common setup for calves?
Stand facing barre, profile, or center. Place feet in chosen position (turnout, parallel, etc.). Lift heels to highest relevé, keep legs straight. Engage core, shoulders down, gaze forward.
