Thighs

Question 1

High V

Answer 1

Keep your ball
Come to standing facing the barre
Press the ball on top of the barre with both hands
Heels together, toes apart
Rise high on your tippie toes
Glue your heels together
Bend your knees, sink your seat to knee level
Heavy tailbone
One press on the ball, one tuck 8x - 4x8’s
One press, one tuck
*Toning your inner and outer thighs

Tuck to tempo 8x - 2x8’s
Tuck, just tuck

Add a press on the ball
Tuckpress, tuckpress 8x - 2x8’s

One press on the ball, press out with your knees
One press, pressout 8x - 4x8’s
One press, pressout

Pressout to tempo 8x - 2x8’s
Press, just press

Add a press on the ball
It’s press, press both 8x - 2x8’s

One press on the ball, one pulse 8x - 4x8’s
One press, one pulse

Pulse to tempo here to finish 16x - 4x8’s
*Heels higher, you can do it!!
*Option to take the ball overhead
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10

Question 2

Parallel Together

Answer 2

Change music
You do not need your ball for this exercise
Right hand on the barre
Left hand on your hip
Thighs, knees, feet together
Rise to your highest tippie toes
Bend your knees, sink you seat to knee level
Heavy tailbone
Squeezein to tempo
Squeeze, tiny squeeze 16x - 4x8’s
*Focusing on your inner thighs

Little combo 4x - 4x8’s
Squeeze, squeeze, tuck right, tuck left
Its squeeze, squeeze, tuck right, tuck left

Tuck side to side
Tuck right, tuck left 16x - 4x8’s
*Reglue your thighs and feet together

Bring your left arm forward, hand in a fist
Tiny circles
Circle and circle 8x - 2x8’s
*Leading the circle with your thighs

Reverse your circle
Circle and circle 8x - 2x8’s

Little combo
Down for 2, up for 2 4x - 4x8’s

Arm goes up, pulse here to finish
It’s pulse and pulse 16x - 4x8’s
Sink your seat lower for 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10

Question 3

Knee Dancing

Answer 3

Change Music
Grab your ball and come onto your knees
Place the ball on your right thigh
Right hand presses on the ball
Make a fist with your left hand and place it between your thighs
Legs should stay fist distance apart
Left hand on your hip
Lift your hips up an inch off of your heels
Heavy tailbone
Tuck right, just right 16x - 4x8’s
Tuck and tuck
*Working the tops of your thighs, feel the burn

Switch sides
Place the ball on your left thigh
Left hand presses on the ball
Tuck left, just left                             16x  -  4x8's
It's tuck and tuck
*Back is straight

Take the ball with both hands in front of your chest
Take it side to side 16x - 4x8’s
Right and left
*Lift your hips 1 inch higher

Ball between your palms
Arms overhead
Tuckhold, tuckfreeze 8x - 4x8’s
Tuckhold, tuckfreeze

Tuck to tempo here to finish 16x - 4x8’s
It’s tuck and tuck
*Option to add a squeeze on the ball
For 10, 2, 3, 4, 5, 6, 7, 8, 9 and 10