Warm Up Flashcards
What are the safety restrictions for initial leg lifts?
Lift your knee only to hip height to protect hip flexors
How long should a plank be?
45-60 pulse tempo counts for mixed level, 45-100 for Level 2. Count last 20.
When can you give planks?
You can choose to give a plank in three sections of class, but can only do up to 2 in a class.
- After ILLs
- Before or after initial pushups, or sandwiched in between two sets of initial pushups
- Between any two sets of curl. Only between two curl sets, not before or after.
What are the modifications for ILLs?
Students with shoulder issues can place their hands on their waist or rest their arms at their sides.
If you give a plank before initial pushups, what are the two options for the stretch order?
- Plank, puppy stretch, pushups, child’s pose
2. Plank, pushups, puppy, stretch, child’s pose
If you give a plank after initial pushups, what are the two options for the stretch order?
- Pushups, puppy, plank, child’s pose
2. Pushups, plank, puppy, child’s pose
If you do a plank between two sets of curl, what are the required stretches?
Puppy stretch and child’s pose
Name three guidelines on plank between two sets of curl.
- Plank rests students’ necks, so you can do an clam variation, plank, then low curl.
- Plank doesn’t count as a curl set; need to do 3 sets of curl plus plank.
- Do not give two planks during or after curl.
What is the order of exercises for plank after curl?
Curl, legs to one side/oblique stretch, plank, cobra
What are the safety restrictions for planks?
- Do on your knees or the balls of your feet
- Sagging hips (want to align ribs to pelvis)
- Exhales must be at pulse tempo
At what tempo are plank knee bends and plank rocks counted?
On-tempo. One count per complete rep
If you give a plank after ILLs, what stretch do you need to do after?
Downward dog
What are the modifications for plank?
Work on your knees with your feet pointing up or lean into the bar at a diagonal. Hold on to the bar with bent elbows pointing downwards.
What are the challenges for strong students in plank?
Stay on the balls of your feet or choreographic challenges (plank rocks, bend stretches)
What are the 3 safety restrictions for shoulder walks (SW)?
- Do not demonstrate by scissoring arms quickly (or with weights).
- Do not demonstrate by reaching both arms forward at the same time.
- Do not demonstrate walks to the beat of the music. If you move continuously, it allows you to keep your abs engaged.
What is the primary muscle targeted in shoulder walks?
Anterior deltoid
What are two modifications for shoulder walks?
Lighter weights or no weights; don’t lift weight higher than shoulders.
What are challenges for stronger students in shoulder walks?
Lift their arms to vertical. Keep shoulder blades down and stabilized in this movement.
If you choose not to do BCP, what should they be replaced with?
Lat or rhomboid pulls
What are the rules for demonstrating biceps pulses?
- “Start tiny elbow bends” NOT “start tiny pulses/now pulse”
- Can count pulses because they are on the beat
- Can finish with one full range curl but not necessary
What are the safety restrictions for biceps curls?
- Arms more than 45 degrees forward
- Wrists out of alignment or flexing/extending
- Don’t let this exercise go too long!
What are the safety restrictions for biceps pulses?
- Small pulses
- Begin with weight 1 inch lower than elbow height, tell students to raise weights to elbow height and back down
- Students moving upper arms - cue to just move forearms
What are 6 choreography guidelines for biceps curls?
- Can be given in hip width and parallel or wide 2nd
- Can give partial curls
- Teach off the beat of the music
- Can give hammer curls (palms face inwards) - targets brachioradialis in addition to the biceps
- Arms can be directly forward (usually as hammer curls) or diagonally outwards
- Can give alternating BC with both arms moving
What are the choreographic guidelines for biceps pulses?
- Teach on beat
- Arms can be directly forward or diagonally outwards
- BP can come anytime during biceps work
- Forearms should be within one inch of horizontal and upper arms should be still
- Two-count tempo, on-tempo, or pulse tempo
- Do not give BP as hammer curls
- Alternating BP on tempo or pulse tempo. Keep one arm still as the other moves.
What are the 2 modifications for BCP?
- Light/no weights
2. Deltoid injuries: keep upper arms at their sides but use light/no weights
What are the challenges for strong students in BCP?
Use heavier weights, speed up, or slow down motion
What is the safety restriction in OWLs?
No more than a five count hold
What is the order of HOAs in OWLs?
- Feet - too wide/turned out/tightrope - won’t be able to straighten their backs and lower their torsos enough OR may inadvertently tuck
- Rounded backs - untuck seats or give shark bites starting low on their back
What are the choreographic guidelines for OWLs?
Large range bends where head of weight comes all the way to shoulder and extends all the way out must be at a two-count tempo.
Reserve bend-stretches for more advanced classes, beginners need to practice just lifting from the backs of their shoulders
What are the benefits of doing OWLs with palm downwards?
Contracts parts of the rotator cuff, lats, triceps, and deltoids, resulting in a stronger, more stable joint.
What are the choreographic/safety guidelines for palm downwards OWLs?
- Give it as an option - rotating outward may be hard for students with rotator cuff issues
- Do not give bend stretches
- Teach only lifts of presses in
What will you see in OWLs from students who have tight hamstrings?
Trouble squaring their hips without tucking. Look to see that their ribs and shoulders are level and that their back is straight. Avoid squaring hips.
What will you see in OWLs from students with spine issues?
They will have trouble getting a straight back. They can play with the position of their back foot to stabilize their stance.
What will you see in OWLs from students with a sway back?
Have a hard time keeping hips level and backs/hips aligned. Don’t over-correct hips because students will feel it in their standing side hip
What are the modifications for OWLs?
- Face the bar and hold on with supporting side hand for balance/stability
- Work with torso up higher (pregnant, people with tight hamstrings)
- Wrist/shoulder injuries can do with no weight
What are the challenges for strong students in OWLs?
- Use heavier weighs (Kendra says no - within reason?)
- Horizontal working arm
- Keep front knee directly over ankle
How are plank rocks and knee bends counted?
On tempo, one count per complete rep
What are the maximum number of pushups that you can give after ILLs?
Level 1 - 15-20
Mixed Level - 20-30
Strong classes and L2 - 20 - 40
How many RPUs should you give?
L1: 20-25
Mixed level: 30-35
Advanced: 30-45
What are the safety restrictions for heel lifts?
- Full range only (no little ups on releve)
- No faster than pulse tempo
- No ball between thighs (hard on outer knees)
- No narrow V
What are the initial pushups maximums at different tempos?
10 in 4 count
20 in 2 count
40 on tempo
30 at pulse tempo
Any combo the above that equals 40 on tempo with the exception of not giving more than 30 pulse tempo at a time
What is the max straight/soft arm hold that you can give before pushups or a stretch?
20 pulse tempo. You may give multiple sets of 20 straight or soft arm holds by having students release and do a stretch in between.
Why do legs need to be hip width apart in pushups?
So you can tuck your hips under. If your knees are together, the rectus femoris pulls on the pelvis and causes an arch.
Can students use a ball between their thighs during pushups?
No
What are the setup guidelines for students who do pushups at the bar?
They can have their heels flat or lifted
Who modifies pushup with a plank?
Only those with a MAJOR wrist injury. Shoulder injuries will NOT benefit from doing a plank. Discourage students from doing this because this is the only time students truly work their pecs.
Why is it important to bring students up to a puppy stretch if they’ve gone directly to child’s pose after pushups?
Because puppy stretch stretches the pecs and puppy stretch does not. Pushups work your pecs!
What are the safety restrictions in reverse pushups?
No more than a 5 count hold
In which RPU positions can you give the option to lift one leg to vertical?
Parallel
What is the order of form errors to adjust in RPUs?
- Fingers forward
- Shoulders over wrists (move forward or back)
- Get students to bend their elbows only
Can you tell students to work bigger in RPUs?
No!
Do you need to announce the total number of pushups at the beginning of pushups?
No; you can triage first then give them how many they have left
Do you need to announce the total number of RPUs at the beginning of RPUs?
No; but give them the total reps ASAP so they can mentally prepare
What are the tempos used in RPUs?
On tempo and pulse are most common; can give two count but NOT four count.
What are the leg options in RPUs?
Parallel or diamond (diamond helps students get seats higher so they can bend elbows more and may be more challenging)
Which muscles are stretched in the stretch after RPUs?
Triceps and lats
What are the modifications for RPUs?
- Sit cross legged, pick up one large weight or two small weights, raise the weights up and down (1 inch) with elbows pointing upwards. Don’t bring weight above elbows????????
- Wrist issues can use pushup stands, hold on to weights, or use a mini mat (hands still face forward)
- A student with a shoulder injuries can put her hands on a riser, keeping her seat on the floor, bending and unbending elbows
What is the challenge option for strong students?
Lift one leg up as high as you can and switch halfway
Where do you tell students to “fold” at different parts of SATB?
Forwards: “fold forward at your hips”
Sideways: “fold at the waist”
How many times should students bend their knee in SATB?
One. Do not tell students to releve then bend and straighten their standing knee
What is the choreography for giving a posterior balance in SATB?
Lower your leg, sweep it behind you, option to reach both arms behind you and hold for 8 slow counts
What are the modifications for SATB?
Stall bar
What are the bar options for heel lifts?
Facing into the bar or on parallel
What are the max reps in heel lifts?
60
When should you demo heel lifts?
If students are doing them on profile
What are the 8 heel lift variations?
- Feet parallel
- Feet together
- Wide V
- Second position (2 ft from each other)
- Fourth position (wide V with one foot a few inches forward of the other foot)
- One foot
- Leaning into the bar
- Pigeon toed
What are the rules for giving heel lifts on one foot?
Legs turned out and one foot lifted and pointed and its ankle resting behind standing ankle. Facing into the bar only.
What are the rules for giving heel lifts leaning diagonally into the bar?
Parallel or feet together only. Do not give lifts with one foot raised.
What are the modifications for heel lifts?
Stand on a mini mat or make the movement smaller in range
What are the challenge options for strong students?
Hands off the bar
