TONE 5 ビデオ 音楽 ダウンロード

TONE 5 ビデオ 音楽 ダウンロード

TONE 5 音楽 トラックリスト:

01 Touch The Sky.mp3
02 Complicated.mp3
03 LA Calling.mp3
04 Feel Good.mp3
05 One Kiss.mp3
06 Light.mp3
07 Everybody Loves A Carnival.mp3
08 Back To Life (However Do You Want Me).mp3
09 Queen Of The Night (Film Version).mp3
10 Firefly.mp3
11 Wasted Time.mp3
12 Get Low.mp3
13 Rude Boy.mp3
14 Shelter.mp3
BNS 15 Survivor.mp3
BNS 16 On + Off.mp3
BNS 17 You’re Dead.mp3

TONE 5 ビデオのスクリーンショット:

TONE 5 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

  1. TOUCH THE SKY 4:02mins
    TECHNIQUE & COACHING
    STEP SIDE AND JUMP
    Layer 1
    • Step, up, to the right
    • Step, up, step, up
    • Down and up
    • We’re gonna touch the sky with our hands
    • Big reach up
    • Bend the knees as you land
    Layer 2
    • Push off the floor
    SIDE LUNGE
    Layer 1
    • To the right, together, to the left, together
    • A long step out
    • Knees and toes turned outwards slightly
    • Abs are braced and chest stays sky-high
    PROPULSION SIDE LUNGE
    Layer 1
    • Add arms and a little hop
    • Side and reach, side and reach
    • A little skip across
    • Option: No propulsion
    JACK CROSS
    Layer 1
    • Out and in, out and in
    • Bend knees
    • Chest up
    • Option: If you want to go lighter, step wide
    and back in together
    ESSENCE TIPS
    Reach sky-high and feel amazing with this
    Warmup, musically and physically. It’s sure to
    have everyone smiling, right from the get-go.
    Dynamic and propulsive movements are featured
    as an option for those who want to bump up the
    intensity.
    Propulsions may not be for everyone, although
    some participants will welcome the advanced
    level and adjust to the intensity immediately.
    Approach all levels with a positive coaching
    attitude, use an engaging voice and physically
    role-model varied levels to ensure everyone
    feels successful and welcome. There is a lot of
    opportunity for connection and fun to set the
    tone for the workout.

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SPRINT 15 ビデオ 音楽 ダウンロード

SPRINT 15 ビデオ 音楽 ダウンロード

SPRINT 15 音楽 トラックリスト:

01 Take It Up.mp3
02 Body Movin’.mp3
03 Another Dimension.mp3
04 Tip Pon It.mp3
05 Decompression.mp3
06 One In A Million.mp3

SPRINT 15 ビデオのスクリーンショット:

SPRINT 15 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

  1. TAKE IT UP 3:02mins
    WORK 1
    Use Layer 1 cues to find the correct LPT straight away. Use the long Stand and Sit phase to get your
    participants into the workout with good Technique.
    • Find some Moderate – Heavy Load, one that grabs the muscles
    • Load and tempo together create the results!
    • Stand, chest up, hips forward, brace the belly
    • Sit, hips back, body still
    WORK 2
    Follow up with Layer 2 cues with a focus on getting your class closer to the Training zone by chasing the
    tempo more. They should be breathless by the end of this set.
    • Your aim is to stay ahead of the beat
    • Closer to the Training zone – if you’re not breathless yet, accelerate now!
    TRACK TIP
    Don’t be too aggressive in this track. Keep it upbeat, positive and light. You want to connect and engage.
    Be more demanding in the second set where you need the Intensity to lift.
    LES MILLS SPRINT 15 © Les Mills International Ltd 2019
  2. POWER TABATA
    TRACK FOCUS
    Encourage your class to work as hard as they can in each Interval. Use time references to help guide and
    motivate them.
    WORKOUT PLAN
    6x 40 seconds Power / 20 seconds of Rest with Moderate – Heavy Load.
    Music Interval LPT & Coaching Tips
    0:00 INTRO Explain Workout Plan. Set up M – H Load.
    Power Tabata, 40 seconds on, 20 seconds off. This is max effort training, all-out effort.
    Tempo on or slightly above. Find a Moderate – Heavy Load.
    0:21
    0:41
    WORK 1 M – H
    M – H
    Stand 20secs
    Sit 20secs
    Power
    Power
    1:02 REST Now you’re breathing hard – yes?
    1:23
    1:44
    WORK 2 M – H
    M – H
    Stand 20secs
    Sit 20secs
    Power
    Power
    2:05 REST Do you feel like you’re hitting your training max? If not, add more Load and go closer

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SHBAM 35 ビデオ 音楽 ダウンロード

SHBAM 35 ビデオ 音楽 ダウンロード

SHBAM 35 音楽 トラックリスト:

01 High On Life.mp3
02 Rio.mp3
03 Just Got Paid.mp3
04 Get Ready (Steve Aoki Vocal Radio Edit).mp3
05 Dimelo.mp3
06 Therapy (Club Mix).mp3
07 Toca.mp3
08 DDU-DU DDU-DU.mp3
09 How You Dance.mp3
10 Leave A Light On (OFFset Remix).mp3
11 Boomshakalak (Extended Mix).mp3
12 Dancing’s Not A Crime.mp3

SHBAM 35 ビデオのスクリーンショット:

SHBAM 35 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

  1. HIGH ON LIFE 3:52mins
    MOVEMENT TIPS FOR
    INSTRUCTORS
  • NOT TO BE USED AS COACHING CUES *
    RELEASE & REACH
    • Feet hip-width apart, bend the knees and
    roll down, relax the body and drop the arms
    between the legs. The head is the last thing to
    drop
    • Inhale and roll up through the spine
    • Slow contraction through the back, sink down
    into the knees, lift the elbows then reach
    forward with both hands, fingertips last
    • Elbows lead, flaring slightly to the side
    • Head is down between the arms
    • Draw the hands back in to the body and
    roll back up so you feel a stretch all the way
    through the back
    • Reach up, leading with the elbow to the
    fingertips
    • As one hand comes down the other goes up,
    so you are moving continuously
    • Slight movement side to side of the body
    • Let the head go too in Dance phase, for a bit
    of abandonment in the movement
    STEP TOUCH COMBO
    • Step Touch forward on the diagonal, clapping
    low – bending the knees, slight tip forward
    from the hips. Getting low to recruit more
    muscles and warm the body!
    • Step Touch back on the diagonal, with hands
    lifted and an upright body posture – creating
    contrast from the low to the high. Hands over
    head lifts the heart rate
    • Subtle turn of the hips and shoulders
    • We are down when the music is down and up
    when the music is up!
    • This should have heaps of energy, so move
    big to lift the heart rate and bring the euphoric
    vibe of the song to life!
    COACHING THE VIBES
    • This track is super simple; it’s a matter of
    setting up the Feet cues at the beginning to
    build confidence, and then people are free to
    enjoy the music and the feel of the track
    • Be warm and casual in your approach, to set
    everyone at ease
    • Try using your voice with the music – low and
    calm in the Release & Reach, energetic and
    building in the Step Touches
    • Try connecting to the lyrics – there are some
    great ones!
    “We are here and we just want to see your
    smile!… I see you!”
    “In SH’BAM you can do anything you want to –
    just be yourself”

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RPM 82 ビデオ 音楽 ダウンロード

RPM 82 ビデオ 音楽 ダウンロード

RPM 82 音楽 トラックリスト:

01 Born To Be Yours.mp3
02 Feels Like Home.mp3
03 Monophobia.mp3
04 Calm.mp3
05 Horizon.mp3
06 Ocean (DubVision Remix).mp3
07 Our Origin (Extended Mix).mp3
08 More Than Friends.mp3
09 breathin.mp3

RPM 82 ビデオのスクリーンショット:

RPM 82 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

GLOSSARY
STANDING RECOVERY
Layer 1
• Standing tall on the bike
• Chest up and open
• Long back
• Extend your legs a little more
• Heels down
Layer 2
• Rise and recover
• Feel the release in the legs and back
• Take a moment to recharge
This position is used for recovery and postural
breaks as we slow down to a walk on the pedals.
SPEED COACHING CUES

  1. Slide forward in the saddle
  2. Toes slightly down – fixed ankle
  3. Prevent bouncing in the saddle: Push and Pull,
    draw in the abs and add Resistance
  4. Relax the upper body
  5. Chin tucked in, eyes down
  6. Help people feel success by saying “if your legs
    are starting to slow, it’s OK, just do your best”
    PULLBACK CLIMB
    Layer 1
    • Small shift back of your
    hips, upper body stays
    upright
    • Abs in and braced
    • Chest up
    • Shoulders back and down
    • Eyes in front of the
    handlebars
    Layer 2
    • Steady your hips and feel the back of your legs
    light up
    • A small shift back, to fire up your glutes
    This position is a subtle shift back of the hips.
    Make sure you coach a lifted chest and brace
    through the core.
    RPM 82 © Les Mills International Ltd 2019
    01
    Born To Be Yours (3:07)
    Kygo & Imagine Dragons
    2018 Kygo AS under exclusive license to Sony Music
    Entertainment International Ltd / Ultra Records, LLC.
    Written by: Gorvell-Dahll, McKee, Platzman, Sermon,
    Reynolds
    Born To Be Yours (1:43)
    Kygo & Imagine Dragons
    2018 Kygo AS under exclusive license to Sony Music
    Entertainment International Ltd / Ultra Records, LLC.
    Written by: Gorvell-Dahll, McKee, Platzman, Sermon,
    Reynolds
    02
    Feels Like Home (3:36)
    Sigala, Fuse ODG & Sean Paul feat. Kent
    Jones
    2018 Ministry of Sound Recordings Limited / B1
    Recordings GmbH, a Sony Music Entertainment Company.
    Written by: Fielder, Abiona, Henriques, Bennett, Jones
    Feels Like Home (2:12)
    Sigala, Fuse ODG & Sean Paul feat. Kent
    Jones
    2018 Ministry of Sound Recordings Limited / B1
    Recordings GmbH, a Sony Music Entertainment Company.
    Written by: Fielder, Abiona, Henriques, Bennett, Jones
    03
    Monophobia (6:09)
    Deadmau5 feat. Rob Swire
    2018 Ministry of Sound Recordings Ltd.
    Written by: Zimmerman
    04
    Calm (5:33)
    Vistas
    2018 LAB Records, Ltd.
    Written by: Unknown
    05
    Horizon (5:44)
    Seven Lions, Tritonal & Kill the Noise
    feat. Haliene
    2018 Enhanced Music Publishing.
    Written by: Cisneros, Reed, Montalvo, Stanczak, Steeper,
    Sweet
    06
    Ocean (DubVision Remix) (4:31)
    Martin Garrix feat. Khalid
    2018 STMPD RCRDS B.V. exclusively licensed to Epic
    Amsterdam, a division of Sony Music Entertainment
    Netherlands B.V.
    Written by: Garritsen, Tuinfort, Juber, Whitmore Jr., Robinson
    Ocean (DubVision Remix) (2:16)
    Martin Garrix feat. Khalid
    2018 STMPD RCRDS B.V. exclusively licensed to Epic
    Amsterdam, a division of Sony Music Entertainment
    Netherlands B.V.
    Written by: Garritsen, Tuinfort, Juber, Whitmore Jr., Robinson
    07
    Our Origin (Extended Mix) (7:34)
    Armin van Buuren, Shapov
    2018 Armin Audio B.V. under exclusive license to Armada
    Music B.V.
    Written by: van Buuren, Shapovalov

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GRIT 28 ビデオ 音楽 ダウンロード

GRIT 28 ビデオ 音楽 ダウンロード

GRIT 28 音楽 トラックリスト:

01 Father, Father.mp3
02 Ante Up (Robin Hoodz theory).mp3
03 Atypique_Introducing (Kool Hertz Remix).mp3
04 Voodoo_Infinity Signs_Touch the Sky.mp3
05 MDR.mp3
06 Atypique_Introducing (Kool Hertz Remix).mp3
07 Praise The Lord (Da Shine).mp3
08 Dubalicious.mp3

GRIT 28 ビデオのスクリーンショット:

GRIT 28 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

  1. FATHER, FATHER 3:08mins
    CONNECTION
    The upbeat tune in this track sets a positive vibe
    for the class. Structure is super simple, just 3
    moves repeated. Use coaching to connect and
    build energy for the workout blocks ahead.
    TECHNIQUE
    SQUAT/ SQUAT PRESS WITH PLATE
    • Feet outside hip-width
    • Plate sits high on collarbones
    • Hips back and down in Squat
    • Butt to 90°
    • Knees out over toes
    • Chest up
    • Abs braced
    • Elbows slightly forward of face in Press
    BACKWARD-STEPPING LUNGE WITH
    PLATE PRESS
    • Feet parallel to start
    • Plate sits high on collarbones
    • Long step back
    • Back knee travels towards floor
    • Front thigh parallel to floor
    • Chest up
    • Step out from Lunge and press plate
    over head
    • Elbows slightly forward in Press
    BURPEE
    • Squat, jump back into Plank position, jump
    forward into Wide Squat
    • Feet outside hip-width
    • Butt down and back, just above knee-height
    • Use Squat to transition
    • Chest up
    • Abs braced as feet jump back
    • Hands under shoulders
    • Back long, strong and straight
    • Land softly and keep feet wide in Jump
     OPTION: WALK FEET OUT AND IN, NO JUMP

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CXWORX 34 ビデオ 音楽 ダウンロード

CXWORX 34 ビデオ 音楽 ダウンロード

CXWORX 34 音楽 トラックリスト:

01 A Good Night.mp3
02 Feeling Good (Solidisco Remix).mp3
03 Catch Me.mp3
04 Island.mp3
05 Finest Hour.mp3
06 Jammin’.mp3

CXWORX 34 ビデオのスクリーンショット:

CXWORX 34 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

  1. A GOOD NIGHT 3:21mins
    COACHING
    Focus on bringing your participants into the
    correct position straight from the beginning of
    the track. They should feel how the abdominal
    brace will help keep their lower back towards the
    floor as they move. The tempo and choreography
    progress into an engaging combination of Cross
    Crawls and C-Crunches,with the kicker Pike
    Crunch position at the end oft he track. Your
    coaching role is to prepare your participants for
    the workout ahead, both physically and mentally
    TECHNIQUE & COACHING
    DOUBLE LEG LIFT
    KEY COACHING FOCUS
    Brace abs to press lower back towards the
    floor
    LAYER 1
    • Arms at sides, palms up
    • Relax shoulders
    • Feet hip-width apart
    • Draw belly in gently and brace abs to keep
    lower back pressed towards the floor
    • Both legs lift, up, up, down, down
    • Knees stop directly over hips
    LAYER 2
    • Engage the core and press back down harder
    to feel the lower abs working
    C-CRUNCH
    KEY COACHING FOCUS
    Brace abs to keep lower back close to the floor
    (as you lower the legs)
    LAYER 1
    • Fingertips to temples
    • Arms reach towards ankles
    • Up, up, down down
    • Slide ribs to hips as you crunch
    • Check your knees are over your hips
    • Keep lower back close to the floor
    • Chin tucked in
    LAYER 2
    • Tune into the body – intensity increases when
    your legs drop, so keep your abs bracing
    • Upper and lower abs firing as one to get us
    warm
    CROSS CRAWL
    KEY COACHING FOCUS
    Lift shoulder towards opposite knee
    LAYER 1
    • Fingertips to temples
    • Chin tucked in
    • Keep elbows wide and off the floor

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BODY STEP 115 ビデオ 音楽 ダウンロード

BODY STEP 115 ビデオ 音楽 ダウンロード

BODY STEP 115 音楽 トラックリスト:

01 Just Got Paid.mp3
02 One Kiss.mp3
03 Slide.mp3
04 Monkey In The Middle Jackie Chan.mp3
05 Rise Up.mp3
06 Youngblood.mp3
07 Feels So Good.mp3
08 Attention Dancing’s Not A Crime Marching On.mp3
09 Dirrty.mp3
10 Homemade Dynamite.mp3
11 Vibes.mp3

BODY STEP 115 ビデオのスクリーンショット:

BODY STEP 115 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

BODYSTEP 115
We have a new combined BODYSTEP format
We’ve taken all the great content from both
the Classic and Athletic formats, to create one
uplifting & action packed Bodystep class.
Here’s whats different in Bodystep 115
• There are 11 Tracks
• The use of more original music in the class.
Why?
To create more musical contrast throughout
the class.
• Slower paced Warmup where we get stepping
right from the start
• No Step Orientation Track.
Why?
There will be an element of orientation added
to Peak 1
• Peak 1, Peak 2 and Peak 3 are all stepping
tracks (No burpee, pushups or floor based
training)
Why?
To keep the energetic ‘uplifting’ feel in the
cardio peaks. The strong feel of Burpee type
moves will now sit in the Mixed Strength and
Athletic Circuit tracks only.
• No Speed Step track. But… there will be a
Speed Step section in the Athletic Circuit
tracks ongoing.
• No step height adjustments in the 2nd half of
the class. It’s all on one riser, so the class flows
more smoothly
• The Athletic Circuit now sits BEFORE Peak 3.
Why?
So that we finish the cardio section of the class
on the physical & emotional high that Peak 3
creates.
• This release has 52 minutes of music time.
This allows you to preview the ‘Slide Combo’
in Peak 1 so that there is instant success when
teaching the track. It also allows for you to set
up other tracks in a timely manner, and still
finish the class in time.
As there is no Cooldown/Stretch in the 30-minute
format, advise your class to do their own stretches
and keep moving until their breathing and heart
rate return to normal.

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Body pump 109 ビデオ 音楽 ダウンロード

Body pump 109 ビデオ 音楽 ダウンロード

Body pump 109 音楽 トラックリスト:

01 Jackie Chan.mp3
02 Natural.mp3
03 Satisfied.mp3
04 The Island Pt. 1 (Dawn) [Skrillex Remix].mp3
05 I Like It.mp3
06 Shadowboxer.mp3
07 The In Between.mp3
08 Blah Blah Blah.mp3
09 Complicated.mp3
10 Deep End.mp3
BP45A The Middle (Curbi Remix).mp3
BP45B Gold (Stupid Love).mp3

Body pump 109 ビデオのスクリーンショット:

Body pump 109 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

GLOSSARY
BENCH BACKWARD-STEPPING
LUNGE WITH KNEE LIFT
Position Setup
• Feet hip-width apart and step back to
• 90/90 stride length
• Hips and shoulders even and square to the
front
• Knees in line with toes
• Abs braced, chest up
Execution Setup
• Bend knees – back knee moves towards the
• floor
• Front thigh parallel to the floor
• Lift knee to hip height
• Abs braced – chest up
Layer 2
• Push through the heel on the bench to work
the glutes
STANDING REAR DELTOID FLY
Position Setup
• SET Position
• Tip forward from the hips
• Body leans on a 45-degree angle
• Chest lifted, abs braced
• Keep the chin tucked in and the back of the
neck long, eye gaze about 3 feet (1 meter)
in front
Execution Setup
• Lead with the elbows
• Elbows slightly bent
• Squeeze between the shoulder blades
• Aiming for stability
Layer 2
• Lead the movement with the elbows
• Keep the chest lifted; try not to drop the
shoulders forward
• Shoulders away from ears
STANDING REAR DELTOID FLY
WITH ROTATION
Position Setup
• Plates facing inward
• Tip forward from the hips
• Chest up
• Shoulders back and down
• Abs braced
Execution Setup
• Lift plates to side
• Elbows slightly bent
• Elbows just under shoulder-height
• Squeeze shoulder blades together
• Turn the plates up
• Biceps up, elbows down
Layer 2
• Use the upper back to stabilize the shoulders
and turn the plates
KNEELING FORWARD RAISE
Position Setup
• Kneeling on one knee
• Chest up – abs braced
Execution Setup
• Elbows in line with shoulders
• Chest stays lifted
• Abs tight

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BODY JAM 88 ビデオ 音楽 ダウンロード

BODY JAM 88 ビデオ 音楽 ダウンロード

BODY JAM 88 音楽 トラックリスト:

01 Save Yourself.mp3
02 Lie To Me.mp3
03 Good Vibes Soldier.mp3
04 Push It.mp3
05 Turn Up (Squeaky Clean).mp3
06 breathin.mp3
07 Jump.mp3
08 LFGD.mp3
09 The Drop (Jstjr Remix).mp3
10 Get Low.mp3
11 Play That Funky Music.mp3
12 Epic (Garmiani Remix).mp3
13 Harpoon.mp3
14 Everybody.mp3
15 Throne.mp3
16 Lie To Me (Nicky Romero Extended Festival Edit).mp3
17 Lie To Me (Nicky Romero Extended Festival Edit).mp3
18 Lie To Me (Maurice West Extended Mix).mp3
19 Summertime Magic.mp3
BNS 20 Arcade Mammoth.mp3
BNS 21 Get Low.mp3
BNS 22 Here We Go (Hey Boy, Hey Girl) (Extended).mp3

BODY JAM 88 ビデオのスクリーンショット:

BODY JAM 88 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

  1. SAVE YOURSELF 3:23mins
    Ni Hao BODYJAM People!
    Here we have an amazing blend of music from
    start to finish. There’s a little bit everything for
    everyone! The Warmup track hits you in the face
    with a retro vibe and club banger intensity, so use
    clear Layer 1 cues to setup Front To The Back,
    then let the music build hype as you unleash the
    combo on the other side.
    TECHNIQUE AND COACHING
    FRONT TO THE BACK
    • Feet outside shoulder-width, chest lifted, knees
    soft, bounce side to side, light on the balls of
    the feet
    • Bounce-tap outside leg, outside shoulderwidth,
    front/side, torso transitions to the
    outside
    • Double Chest Pop, feet outside shoulderwidth,
    knees slightly bent, feet flat, hips to
    corner
    • Arms long, hands relaxed, palms B
    • Increase range
    • Bounce-tap side to side, torso transitions
    F to B
    STEP TOUCH WITH HAND THROW
    • Feet outside shoulders, knees super soft, wide
    step touch the feet, chest drop F/B
    • Hands throw up, outside shoulder width,
    elbows bent, palms in, fingers super loose
    COACHING
    FRONT TO THE BACK
    Use clear Layer 1 cues to setup the footwork. Say
    something like:
    “Right leg, right leg”
    “Side to the front”
    When adding the changes in direction, simple
    Layer 2 cues will get your class turning in the right
    direction:
    “Front to the back”
    CONNECTION
    Use the Hip Sway as an active recovery and an
    opportunity to connect with your class.
    PERFORMANCE
    Here comes the music! Take moment to
    breathe and build hype before unleashing
    Front To The Back on the other side

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Body combat 79 ビデオ 音楽 ダウンロード

Body combat 79 ビデオ 音楽 ダウンロード

Body combat 79 音楽 トラックリスト:

01 Knockout_Made In China.mp3
02 Stockholm White (Perk Pietrek Remix).mp3
03 Lifeless.mp3
04 Gloves Are Comin’ Off.mp3
05 Love Has Gone.mp3
06 Love & War.mp3
07 2 MUCH.mp3
08 Superhuman (Gammer Remix).mp3
09 Dies Irae.mp3
10 Warrior.mp3

Body combat 79 ビデオのスクリーンショット:

Body combat 79 Choreography Booklet.pdf 振付 冊子 ファイルに含まれています

01B. MADE IN CHINA 3:49mins
The music in this track engages the class and
amplifies the fun. Connect and find your own way
to have fun with this music.
TECHNIQUE & COACHING
DYNAMIC ADDUCTOR AND GLUTE STRETCH
Layer 1
• Lunge side to side
• Toes slightly turned out
• Core braced
• Start to warm the quads
• Start to warm the Quads/Gluts
KNEE, 3 STEPS
Layer 1
• Right Knee, Step, Step, Step, then change
sides
• Knee to stomach
• Pull elbows down
KNEE, FRONT KICK
Layer 1
• One Knee, One Front Kick, jump wide then
change
• Keep the kick low and controlled to start
• Kick with the ball of the foot to the stomach
• Retract the kick
Layer 2
• Knee to stomach
• Pull elbows down
ROUNDHOUSE KICK
Layer 1
• Right foot forward: Set up the Roundhouse
• Set the standing heel towards the target
• Lean away from the target
• Setup: Lift the knee, shin parallel to the floor
• Extend the arm, then add the low kick
• Soft landing, bend the knees
• Retract the kick: Open and close the angle of
the knee joint and pull the heel back to the
glutes to finish the kick
• Take it a little higher
• Strike with the shin
ADVANCING SIDE KICK
Layer 1
• Advancing Side Kick: Step behind your kicking
leg, then fire the kicking leg out, in and down
• Strike with the blade of the foot: Toes down,
heel up
• Push, Pull in the kick
• Target: Thigh of your opponent
• Arm set out for balance
Layer 2
• Bring the knee into the chest to initiate the
Side Kick
• Reach the kick a little longer and step a little
further
FRONT KICK, 3 STEPS
Layer 1
• Right Front Kick, Step, Step, Step, Left Front
Kick, Step, Step, Step
• Lean the shoulders back as you drive the kick
forward
• Exhale as you strike
Layer 2
• Pull the arm through to release the hip
FRONT KICK, BACK KICK
Layer 1
• One Front Kick, One Back Kick
• Back Kick: Toes down, heel up. Lean forward
with the shoulders. Hips square to the front
Layer 2
• As you feel warmer, start to bring the kick
higher

それを得る方法?

① 私に電子メールを送る ,あなたが必要とするものを教えてください [email protected]

② 私はあなたにリンクを送る,あなたは簡単にダウンロードできます

私はすでにmega.nzにファイルをアップロードしています

リンクは次のようなものです: https://bit.ly/2P8MI1I あなたは試してみることができます

③ あなたがダウンロードした後,ファイルをチェックする,すべてがOKならば,paypalで10ドルを支払う