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Bar Method Manual - June 2016 > Thigh - Full Manual (+arabesque) > Flashcards

Thigh - Full Manual (+arabesque) Flashcards

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1
Q

What are the foot position options in chair?

A

Feet together or parallel

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2
Q

Which thigh positions can you do large range motions and what is the tempo restriction?

A

On tempo large range movements ok in diamond, parallel, and chair. NOT OKAY in narrow v, waterski, zipped up, or knee dancing.

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3
Q

When can you give students the option to releve in chair. amd what are the rules about it?

A

You can offer releve when they’ve done a few reps with flat feet. They can keep their arms straight or pull into the bar and point their elbows downward (only people in releve can pull into the bar).

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4
Q

What are the “important form points” for chair?

A
  1. Hands slightly wider than shoulder width apart
  2. Straight vertical back
  3. Square shoulders and open chest
  4. Straight, horizontal arms
  5. Horizontal thighs (hips no more than one inch below knees and one inch higher than knees in moves)
  6. No tuck
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5
Q

What are the safety restrictions in chair?

A
  1. No turned out legs
  2. No hip motion (tucks, hip swings, hip circles)
  3. Do not tell students to lift and lower their heels because it puts pressure on their arches and can cause feet to slip.
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6
Q

What are the tempo restrictions in chair?

A

Two count down-ups, on tempo down-ups, and pulse tempo moves. Never give three count or slower down-ups.

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7
Q

What are the safety restrictions for chair pull in choreography?

A
  1. Must be on releve.
  2. Point elbows downward.
  3. Rhythmic in-and-out pull ins at a two count tempo only for a max of 8 reps
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8
Q

What are the prop rules in chair?

A

You an have students squeeze a ball between their mid thighs in parallel chair.

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9
Q

Can you give chair and waterski thigh in the same class?

A

Yes

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10
Q

Can you give chair and waterski seat in the same class?

A

No

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11
Q

Can you give chair and a zinger in the same class?

A

Yes

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12
Q

What are the rules for teaching large range reps in chair?

A
  1. Parallel only with or wihout ball.
  2. Give when students feet are flat and arms are straight.
  3. Prece large range reps with 8 on-tempo small range reps
  4. Only teach on tempo
  5. Start large range movement away from the effort (so going up towards standing first)
  6. Max number of large range reps you can give during a set is 25.
  7. Knees soft at the top of the range.
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13
Q

What are the modifications for chair?

A
  1. Weaker students can work with their hips higher than knee height.
  2. Taller students or those with long arms may need to widen their grip on the bar and keep their back straight.
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14
Q

What are the challenges for strong students in chair?

A

Lift their heels for the final reps and pull their knees closer to the wall by bending their elbows down.

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15
Q

What is the required foot position for setting up arabesque?

A

Wide V

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16
Q

How far should you stand from the bar to set up arabesque facing into the bar vs. diagonally towards the bar?

A

Facing in: Full arms distance

Diagonally towards the bar: comfortable arms length

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17
Q

What are the three cues in arabesque that need to be given in order, after the leg is already up?

A
  1. Lift your head and upper torso by contracting the muscles in your shoulder blades
  2. Tilt your working hip 2 inches higher than the other hip
  3. Square your shoulders
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18
Q

Which stretch is required after arabesque?

A

Pull away

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19
Q

What are the benefits of the tilt in your hips that you should tell your class in arabesque?

A
  1. Moves challenge to your obliques
  2. Gives upper back and waist a better workout
  3. Rotates the glutes outwards and upwards which causes the outer seat/leg muscles to do the lifting
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20
Q

In arabesque, where should students lift their upper torsos from to prevent straining their low backs?

A

From their shoulder blades up

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21
Q

Can you give an option to releve in arabesque?

A

Yes, in the final reps

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22
Q

In which seat sets can you give (and not give) an option to releve?

A

Arabesque, soft knee standing seat turned into the bar, on profile, facing away hamstring version
NOT leg lifts or standing seat in a narrow V or foldover

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23
Q

What is a challenge for strong students in arabesque?

A
  1. Option to raise working side arm up for final reps
  2. Working leg less bent
  3. Lift standing heel (standing leg soft)
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24
Q

What are the prop options for arabesque?

A

Mini mats folded in half or ball behind working knee

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25
Q

What are the modifications for arabesque?

A

Fold over or diagonal seat with a turnout. Follow the choreo given to the rest of the class.

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26
Q

What are the different directions you can do leg lifts and when should you do them?

A

On profile (small classes), back to the bar (medium classes), at a diagonal (medium to large classes).

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27
Q

Can you do leg lifts with a turnout?

A

Yes - start in wide V for feet

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28
Q

What stretch is required after leg lifts? Is it required on each side?

A

Standing thigh stretch, required after each leg (can do 90s power crunch standing lunge instead of this stretch)

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29
Q

Can you teach leg lifts and chair?

A

No

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30
Q

Which sets of thigh can you teach leg lifts?

A

1 or 2 since it’s a flexed position

31
Q

What should the supporting leg do in leg lifts?

A

Softly bent

32
Q

How long should each side of leg lifts be?

A

1 min, not including stretches

33
Q

What are the safety restrictions for leg lifts?

A
  1. Always give one reset during leg lifts, either by catching on behind the leg or lowering the foot (rests hip flexors)
  2. In turned out leg lifts, working foot directly in front of hip, not out to the side (turn out leg, not hip)
34
Q

When can you give the option to releve in leg lifts?

A

Parallel facing away from the bar with both hands pulling away from the bar (do not give releve in turned out leg lifts or if a student is standing on a riser). Give for about last 20 reps. Students

35
Q

What is the maximum number of little turnouts you can give in turned out leg lifts?

A

8 on tempo, 4 two count

36
Q

What is the maximum number of down ups you can give in leg lifts, and in which leg positions?

A

Eight 2-count or 4-count in parallel or turned out

37
Q

What are the rules for giving full knee bends in leg lifts?

A

In parallel, can give 4-8 full knee bends and extensions at students’ highest point

38
Q

What moves can you NOT give in leg lifts?

A

Circles, inward presses of the leg, two count lifts in the air

39
Q

What are the modifications for leg lifts?

A

Work lower down; stand on a riser for petite students

40
Q

What are the challenges for strong students in leg lifts?

A

Keep your working leg completely straight

41
Q

What are the foot/leg options in waterski thigh?

A

Parallel or diamond

42
Q

What is the order of cues in waterski thigh?

A

(same as setup for parallel thigh or diamond thigh, half an arms length from the bar on profile or facing in)

  1. Grip, tuck, bend forward at navel
  2. “Hinge backwards from your knees” so your upper body is at a diagonal
  3. Place outside of your hand at your navel and say “bend forward at your waist.” (watch for those bending forward at shoulders)
  4. Press your chest forward
  5. Press your shoulders back and down
43
Q

When can students stand on mini mats during waterski thigh?

A

Only facing into the bar; place mat 8 inches away from the wall

44
Q

When can you give waterski thigh during thigh?

A

Last because it’s an extended hip position

45
Q

What are the tempo restrictions in waterski thigh?

A

Down ups in a one inch range of motion on tempo or pulse tempo - no two count

46
Q

Can you teach tucks in waterski thigh?

A

Yes - both hips at same time on tempo (no alternating tucks)

47
Q

Which movements can you NOT do in waterski thigh?

A

Circle hips, swing side to side, or alternate tucks

48
Q

Can you use a ball in waterski thigh?

A

Yes in parallel only. Students can squeeze the ball.

49
Q

What are the modifications for waterski thigh?

A

Students with hip or back sensitivity can do parallel or waterski

50
Q

What are the orientations you can set up knee dancing in?

A

Facing the bar or on profile

51
Q

How far should the mat be from the wall in knee dancing?

A

1 foot

52
Q

What is the required stretch after knee dancing?

A

Kneeling quad stretch - sit on heels, lift seat up, lift one hip up at a time, lift both hips at once. Move immediately into thigh stretch after this. Do not do a standing quad stretch.

53
Q

What’s the core setup cue for knee dancing?

A

Just like waterski seat, bend forward at your waist and hinge back from your knees

54
Q

What is the modification for knee dancing for students with tight knees or quads?

A

Hold on to the bar the whole time

55
Q

What are the tempo restrictions for one inch pulses back in knee dancing?

A

On tempo (not pulse or two count)

56
Q

Can you give tucks in knee dancing?

A

Yes at pulse tempo only

57
Q

How long should the “letting go” subsets be in kneeling seat?

A

8-20 reps

58
Q

Can you give alternating tucks in knee dancing?

A

Yes! And hip circles and swings because knees are fixed

59
Q

What are the foot positions for waterski seat?

A

Parallel or narrow V

60
Q

Can you give waterski seat and waterski thigh in the same class?

A

Yes

61
Q

What are the tempo guidelines for waterski seat?

A

Anything except very fast

62
Q

What are the key elements of setup for waterski seat?

A
  1. Walk all the way into the bar
  2. Overhand, shoulder width or wider grip
  3. Feet parallel/narrow V, soften knees
  4. Bend forward at your waist
  5. Hinge body back
  6. Tuck, pick up foot
  7. Algin knee under hip
63
Q

What are the modifications for waterski seat?

A

Students with shoulder or wrist issues can modify by doing standing seat facing into the bar

64
Q

What stretches are required after zinger?

A

Either pull away stretch or hamstring stretch after each side

65
Q

Can you give zinger after on profile seat work?

A

No because right and left legs will be different. Give after facing into the bar exercises where everyone worked the same leg at once.

66
Q

What are the modifications for zinger?

A

Students with shoulder, wrist, or foot issues or those who are pregnant may modify by pulling themselves up towards the bar until they’re almost standing. Front foot can be flat in this case.

67
Q

What kind of grip do you take in zinger?

A

Underhand only

68
Q

What is the choreography guideline for giving zinger as a part of a double seat sequence (right right left left)?

A

2 sets of 20 pulse tempo reps max (equiv of 10 counts on tempo)

69
Q

What is the choreography guideline for giving zinger as a second set of seat (foldover right left, zinger right left)?

A

Can give 2-3 sets of the same amount of reps. If you give 3 sets, must give one set with knee bent to 90 degrees to not overwork shoulders and back

70
Q

Can you give static holds in zinger?

A

No

71
Q

Can you teach zinger and waterski seat in the same class?

A

No

72
Q

What are the rules for teaching zinger with arabesque?

A

Do zinger on one leg, then arabesque on that same leg immediately. Do a pull away stretch after arabesque and you can skip zinger stretches.

73
Q

What are the rules for teaching zinger with pretzel?

A

Teach with pretzel facing into the bar. Give both sides of zinger with the hamstring stretch in between, then both sides of pretzel

74
Q

If someone needs to modify zinger with another exercise what should they do?

A

Diagonal seat, fold over, arabesque

Bar Method Manual - June 2016 (12 decks)

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