BARRE – レズミルズ（Les Mills）ビデオ音楽ダウンロード

BARRE 21 ビデオ音楽ダウンロード

BARRE 21 音楽トラックリスト：

01 Suit & Tie.mp3
02 My Heart Goes (La Di Da).mp3
03 All I Need.mp3
04 Emergency.mp3
05 Oceans & Galaxies.mp3
06 Mood.mp3
07 Wait For It.mp3
08 willow.mp3
A1 Stay With The Enemy.mp3
A4 Bubble Jump.mp3
B1 It’s Gonna Be Me.mp3
B5 Hunnid.mp3
B7 Dream Girl.mp3

BARRE 21 ビデオのスクリーンショット：

BARRE 21 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Summer Bradley (New Zealand) is a LES MILLS
BARRE, BODYBALANCE™/BODYFLOW® and
SH´BAM™ Masterclass filming Presenter, and
she lives in Auckland. She has 19 years of dance
experience and trained full-time in Australia.
Grace Stevens (New Zealand) is a SH´BAM and
BORN TO MOVE Instructor/Presenter, and a LES
MILLS BARRE presenter. She is also an awardwinning professional dancer and choreographer.
Des Helu (New Zealand) is a LES MILLS BARRE,
BODYPUMP, LES MILLS GRIT, SH´BAM and BORN
TO MOVE Presenter/Instructor and a LES MILLS
CEREMONY and LES MILLS CONQUER Instructor.
He is based in Auckland.
Thanks to Cameron Holland and Fraser Beck

Welkom bij LES MILLS BARRE 21! Deze warmingup is mooi allround, met een beetje van alles. Het
is een geweldig stuk muziek, dat je ruim de tijd
geeft om een sterke basis te leggen.
We gebruiken langzame tempo’s voor de Plié
en Tendu reeksen om de controle te verbeteren.
Dit geeft de deelnemers ook voldoende tijd om
een lichaam-geest connectie te vinden binnen de
Ballet techniek. Het opzetten van de Transfer Of
Weight maakt het makkelijker voor hen om door
te stromen naar Track 2. Het nummer eindigt met
enkele snelle Arabesque Taps met het gezicht
naar voren. Gebruik deze frontale hoek om je
deelnemers een rechte heup- en schouderpositie
te laten zien.

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

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

BARRE 20 ビデオ音楽ダウンロード

BARRE 20 音楽トラックリスト：

01 sunday.mp3
02 Sweet Dreams (Are Made Of This).mp3
03 Somebody That I Used to Know.mp3
04 Say Goodbye.mp3
05 Bam Bam (Henry Fong Remix).mp3
06 Fire In My Soul (Tom Staar Remix).mp3
07 Material Girl.mp3
08 Pusher Love Girl.mp3
A2 Too Late For Me.mp3
A8 Where She’ll Go.mp3
B3 I Say A Little Prayer.mp3
B7 Call me Cruella.mp3
B7 Let Her Go.mp3

BARRE 20 ビデオのスクリーンショット：

BARRE 20 Choreography Booklet.pdf 振付冊子ファイルに含まれています

01. SUNDAY 3:17mins
TEACHING TIPS
Welcome to LES MILLS BARRE 20! There is an
amazing workout in store for you, starting with a
beautiful Warm-up to prime our bodies for the
rest of the class. In this Warm-up, instructors will
have the opportunity to explore simple movement
patterns like Pliés, Relevés and Tendus. These
exercises will prepare all of the main muscle
groups that will be used in the next few tracks.
Finally, we introduce a 4th Position arm-line, which
you will see pop up in various tracks, and it offers
a true theme in this release. This is the perfect
time to welcome your participants into the space
and encourage them to connect with their bodies
in a way that is authentic to them.
COACHING CUES
4/4 FULL PLIÉ IN 1ST POSITION, BRAS BAS
AND WITH PORT DE BRAS ARMS
Layer 1
• Warming up is so important – let’s start with a
Full Plié
• Take it down, 4, 3, 2, 1
• Up 4, 3, 2, 1
• You can stop at the Demi, or take it further to
90 degrees
• Hips just above knees
• Arms float, cross in front of the face, open up
to the ceiling, then move back down
• Core braced
• Glutes squeeze to press the knees out over
toes
Layer 2
• Now let’s lift the heels, Relevé
• Connecting our breath to the movement
• Breathing in, breathing out
SLOW PULSING PLIÉ IN 1ST POSITION WITH
FLOATING ARMS
Layer 1
• Slow bottom half
• We take it down, and halfway up
• Full Plié, Demi Plié
• Stay low in the legs, arms lift high and press
Layer 2
• Float your arms – we want to engage our
upper back muscles
4/4 FULL PLIÉ IN 2ND POSITION, PORT DE
BRAS ARMS
Layer 1
• Last one, step out to 2nd Position
• Full Plié, 4, 3, 2, 1
• Up, 4, 3, 2, 1
• Pressing the knees out over toes strongly
• Stopping the hips just above knee height
• Add your Heel Lift, and float the arms
Layer 2
• Cross in front, lifting up
• Super smooth, engaging our stabilizers
SLOW PULSING PLIÉ IN 2ND POSITION WITH
FLOATING ARMS
Layer 1

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

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

BARRE 19 ビデオ音楽ダウンロード

BARRE 19 音楽トラックリスト：

01 Cold Heart.mp3
02 Tokyo.mp3
03 MONEY.mp3
04 Follow Me.mp3
05 Stop Talkin.mp3
06 Real Love.mp3
07 Electrical Storm.mp3
08 Cool Again.mp3
A3 Top Speed.mp3
A5 Forever Moving.mp3
B4 Messin’ Me Up.mp3
B5 wanderer.mp3
B7 Blink 182.mp3

BARRE 19 ビデオのスクリーンショット：

BARRE 19 Choreography Booklet.pdf 振付冊子ファイルに含まれています

PRESENTERS
Choreography – Diana Archer Mills and
Summer Bradley
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Technical Consultants – Andrew Newmarch
and Bryce Hastings
Production Coordinator – Ariel Lu
Special thanks to Melroy Oostra and Bertie Voigt
for music selection.
KEY
45-MINUTE OPTION 30-MINUTE OPTION
Track 01 Warm-up Track 01 Warm-up
Track 02 Deepen Track 02 Deepen
Track 03 Extend Track 03 Extend
Track 04 Peak Track 04 Peak
Bonus 04 Peak Track 05 Strengthen
Track 05 Strengthen Track 06 Power
Bonus 05 Strengthen Track 07 Escape
Track 06 Power Track 08 Burn
Track 07 Escape Total Time 27:11
Bonus 07 Escape
Track 08 Burn
Total Time 36:22
Des Helu (New Zealand) is a LES MILLS BARRE,
BODYPUMP™, LES MILLS GRIT™ and
BORN TO MOVE™ Presenter/Instructor and a
LES MILLS CEREMONY™ and LES MILLS
CONQUER™ Instructor. He is based in Auckland.
Hannah Ellis (New Zealand) is a LES MILLS
BARRE, LES MILLS TONE™, BODYBALANCE™/
BODYFLOW® and BODYPUMP Trainer/Instructor
and a LES MILLS BARRE Presenter. She lives in
Dunedin.
Summer Bradley (New Zealand) is a LES MILLS
BARRE Presenter and she lives in Auckland. She
has 18 years of dance experience and trained fulltime in Australia.
Yayoi Matches (New Zealand) lives in Auckland
and worked as a professional Ballet dancer
internationally for five years.
Special thanks to:
Joash Fahitua

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

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

BARRE 18 ビデオ音楽ダウンロード

BARRE 18 音楽トラックリスト：

01 Yellow Flicker Beat.mp3
02 Don’t Go Yet.mp3
03 Fuego.mp3
04 My Heart.mp3
05 Lightswitch.mp3
06 Peace.mp3
07 Outnumbered.mp3
08 Rumors.mp3
B5 All I Can Think About.mp3
B5 Slow Dance.mp3
B6 Lady (Hear Me Tonight).mp3

BARRE 18 ビデオのスクリーンショット：

BARRE 18 Choreography Booklet.pdf 振付冊子ファイルに含まれています

01. YELLOW FLICKER BEAT 4:03mins
TEACHING TIPS
LES MILLS BARRE 18 welcomes us to the workout
with this calm yet powerful Warm-up. We have
two great combinations to warm both the front
and back body with an emphasis on dynamic
execution. This is a great chance to invite
participants to connect with the music and put
that straight into practice. The rest of the class
consists of the building of sequences to their
liking and exploring where each participant feels
drawn to. In your own unique way, allow space for
your participants to dive right in!
COACHING CUES
TENDU DEVANT, BRAS BAS ARMS
Layer 1
• Starting with a 2/2 Tendu to the front, right leg
• Out, out and in
• Leading with the toes
• Slow and controlled
• Belly braced
Layer 2
• This time you can lift off the floor, Glissé height
SLOW TENDU DEVANT COMBINATION
Layer 1
• Leg goes up, down, lift and close
• Plié, Demi or Full
• Coming back up
• Extend, tap down, lift and close
• Stop at 90 degrees
• 2 more times, slow
Layer 2
• Lots of time to control the legs to find our
stabilizers before we speed up
FAST TENDU DEVANT COMBINATION WITH
LOW AND HIGH PORT DE BRAS ARMS

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

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

BARRE 17 ビデオ音楽ダウンロード

BARRE 17 音楽トラックリスト：

01 Waterfall.mp3
02 I Follow Rivers (The Magician Remix).mp3
03 Jumpin’ Jumpin’.mp3
04 I Take Mine.mp3
05 Mine Tonight.mp3
06 Still Think About Ya.mp3
07 5 Hand Clap.mp3
08 Dynamite.mp3
B3 Together.mp3
B5 Safe With Me.mp3
B6 Pick Me.mp3

BARRE 17 ビデオのスクリーンショット：

BARRE 17 Choreography Booklet.pdf 振付冊子ファイルに含まれています

TEACHING TIPS
Welcome your participants to LES MILLS BARRE
Release 17 with a calming but fiery Warm-up! We
shift quickly into a Plié with a full range of motion
to target the posture and leg muscles, preparing
our bodies for the workout ahead. A highlight
of this Warm-up is the Micro Circle Shoulder
Pulses, which lift the heart rate and get the blood
pumping. Your shoulders will feel very warm
after this set, taking you into the final warming
set of Arabesques. Use this track to connect with
those who have chosen to work out with you and
encourage them to experiment with the variations
that feel best for their bodies throughout the
training.
COACHING CUES
DEMI PLIÉ IN 1ST POSITION, BRAS BAS ARMS
Layer 1
• Engage with your Foundation Posture, and see
if you can hold it throughout the workout
• We’re starting with a simple 2/2 Demi Plié
• Bend your knees
• Down, down and up, up
• Press the knees out to the sides
Layer 2
• Get a feel for the movement
FULL PLIÉ IN 1ST POSITION, BRAS BAS AND
PORT DE BRAS ARMS
Layer 1
• Let’s go a little deeper
• Lift the heels, Full Plié
• Stop at 90 degrees
• If it’s feeling good, see if you can add on a
Relevé
Layer 2
• Lift the heels, engage the calves
• Let’s add our arms
• Demi Seconde
• Out and up to 1st Position
• Brace the core to find your balance

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

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

BARRE 16 ビデオ音楽ダウンロード

BARRE 16 音楽トラックリスト：

01 Mean It.mp3
02 Shut Up And Dance.mp3
03 What’s Love Got To Do With It.mp3
04 What You Want (Low Steppa Remix).mp3
05 Rotate.mp3
06 The Movement.mp3
07 Silence.mp3
08 Holiday.mp3
B5 Love Me Land.mp3
B7 Mannequin.mp3
B8 Heaven On My Mind.mp3

BARRE 16 ビデオのスクリーンショット：

BARRE 16 Choreography Booklet.pdf 振付冊子ファイルに含まれています

PRESENTERS
Choreography – Diana Archer Mills and
Summer Bradley
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Technical Consultants – Andrew Newmarch
and Bryce Hastings
Production Coordinator – Ariel Lu
KEY
45-MINUTE OPTION 30-MINUTE OPTION
Track 01 Warm-up Track 01 Warm-up
Track 02 Deepen Track 02 Deepen
Track 03 Extend Track 03 Extend
Track 04 Peak Track 04 Peak
Track 05 Strengthen Track 05 Strengthen
Bonus 05 Strengthen Track 06 Power
Track 06 Power Track 07 Escape
Track 07 Escape Track 08 Burn
Bonus 07 Escape Total Time 30:05
Track 08 Burn
Bonus 08 Burn
Total Time 42:17
Des Helu (New Zealand) is a LES MILLS BARRE,
LES MILLS GRIT™, BODYPUMP™ and
BORN TO MOVE™ Presenter/Instructor and
a LES MILLS CEREMONY™ AND LES MILLS
CONQUER™ Instructor. He is based in Auckland.
Hannah Ellis (New Zealand) is a LES MILLS
BARRE, LES MILLS TONE™, BODYBALANCE™
and BODYPUMP Trainer/Instructor and a
LES MILLS BARRE Presenter. She lives in Dunedin.
Joash Fahitua (New Zealand) is a LES MILLS
GRIT, LES MILLS CEREMONY and LES MILLS
CONQUER Instructor. He is a dancer and
choreographer and lives in Auckland.
Summer Bradley (New Zealand) is a LES MILLS
BARRE Presenter and she lives in Auckland. She
has 18 years of dance experience and trained fulltime in Australia.
Yayoi Matches (New Zealand) lives in Auckland
and worked as a professional Ballet dancer
internationally for five years.

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

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

BARRE 15 ビデオ音楽ダウンロード

BARRE 15 音楽トラックリスト：

01 Be Somebody.mp3
02 Delicate (Seeb Remix).mp3
03 High Hopes (White Panda Remix).mp3
04 House Arrest.mp3
05 Yeah Yeah You Would.mp3
06 The Bender.mp3
07 Aqualung.mp3
08 All I Need.mp3
B3 Euphoria.mp3
B6 On My Mind.mp3
B7 Burn.mp3

BARRE 15 ビデオのスクリーンショット：

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

PRESENTERS
Choreography – Diana Archer Mills and
Summer Bradley
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Technical Consultants – Andrew Newmarch
and Bryce Hastings
Production Coordinator – Ariel Lu
KEY
45-MINUTE OPTION 30-MINUTE OPTION
Track 01 Warm-up Track 01 Warm-up
Track
Bonus 03
Extend Track 02 Deepen
Track 02 Deepen Track 03 Extend
Track 03 Extend Track 04 Peak
Track
Bonus 06
Power Track 05 Strengthen
Track 04 Peak Track 06 Power
Track 05 Strengthen Track 07 Escape
Track 06 Power Track 08 Burn (Full track if
time permits)
Track 07 Escape Total Time 29:05 without
Plank Leg Slides
sequence on
Track 8
30:12 with full
Track 8
Track 08 Burn
Track
Bonus 07
Escape
Total Time 40.17
Des Helu (New Zealand) is a LES MILLS BARRE,
LES MILLS GRIT™, BODYPUMP™ and BORN TO
MOVE™ Presenter/Instructor and a LES MILLS
CEREMONY™ AND LES MILLS CONQUER™
Instructor. He is based in Auckland.
Hannah Ellis (New Zealand) is a LES MILLS
BARRE, LES MILLS TONE™, BODYBALANCE™
and BODYPUMP Trainer/Instructor and a LES
MILLS BARRE Presenter. She lives in Dunedin.
Joash Fahitua (New Zealand) is a LES MILLS
GRIT, LES MILLS CEREMONY and LES MILLS
CONQUER Instructor. He is a dancer and
choreographer and lives in Auckland.

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

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

BARRE 14 ビデオ音楽ダウンロード

BARRE 14 音楽トラックリスト：

01 Courage to Change.mp3
02 One Day (Reckoning Song).mp3
03 Ice Cream.mp3
04 Take You Dancing.mp3
05 Look Back At It (Tiesto & SWACQ remix).mp3
06 A Little Less Conversation.mp3
07 OK Not To Be OK.mp3
08 Tick Tock.mp3
B3 Rare.mp3
B6 Rushing Back.mp3
B7 OPEN UP.mp3

BARRE 14 ビデオのスクリーンショット：

BARRE 14 Choreography Booklet.pdf 振付冊子ファイルに含まれています

Desmond Helu (New Zealand) is a LES MILLS
BARRE, BODYPUMP, BORN TO MOVE, LES
MILLS TONE, LES MILLS THE TRIP and SH’BAM
Instructor and a LES MILLS GRIT Coach/Presenter.
He is based in Auckland where he is also a
personal trainer.
Joash Fahitua (New Zealand) is a LES MILLS
GRIT, LES MILLS CEREMONY and LES MILLS
CONQUER Instructor. He is a dancer and
choreographer and lives in Auckland.
Summer Bradley (New Zealand) is a LES MILLS
BARRE Trainer, Presenter and Instructor. She lives
in Auckland

Courage to Change (4:57)
Sia
2021 Monkey Puzzle Music, Inc.
Written by: Furler, Kurstin, Moore
02.
One Day / Reckoning Song (3:31)
The Ratman Cometh
2021 Les Mills Music Licensing Ltd.
Written by: Avidan
03.
Ice Cream (2:55)
BLACKPINK & Selena Gomez
Courtesy of the Universal Music Group.
Written by: Johnson, Brown, Franks, Gomez, Grande,
McCants, Walton
Ice Cream (2:56)
BLACKPINK & Selena Gomez
Courtesy of the Universal Music Group.
Written by: Johnson, Brown, Franks, Gomez, Grande,
McCants, Walton
04.
Take You Dancing (3:10)
Jason Derulo
2020 Artist Partner Group, Inc.
Written by: Brunila, Kiriakou, Solovay, Desrouleaux,
Charles
05.
Look Back At It (Tiësto & SWACQ
remix) (3:42)
A Boogie Wit A Hoodie
2019 Atlantic Recording Corporation for the United
States and WEA International Inc. for the world outside of
the United States. A Warner Music Group Company.
Written by: Dubose, Ward, Dotson, Jerkins III, Sweet,
Daniels, Samuels, Jackson, Payne, Jerkins
06.
A Little Less Conversation (2:52)
Nebbra feat. The Great Escape
2019 CREATIVES ROW.
Written by: Davis, Strange
07.
OK Not To Be OK (2:39)
Marshmello & Demi Lovato
Courtesy of the Universal Music Group.
Written by: Lovato, Bailey, Comstock, Gutch, Hein
OK Not To Be OK (0:40)
Marshmello & Demi Lovato
Courtesy of the Universal Music Group.
Written by: Lovato, Bailey, Comstock, Gutch, Hei

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

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

BARRE 13 ビデオ音楽ダウンロード

BARRE 13 音楽トラックリスト：

01 Kiss And Make Up.mp3
02 ENERGY (Edit).mp3
03 Breaking Me.mp3
04 What Is Love.mp3
05 Bird of Paradise.mp3
06 Burning Love.mp3
07 Run (Beautiful Things) (HIGHSOCIETY Remix).mp3
08 Sundown.mp3
B3 All Falls Down.mp3
B4 Post Malone (GATTUSO Remix).mp3
B7 I Have Nothing.mp3

BARRE 13 ビデオのスクリーンショット：

BARRE 13 Choreography Booklet.pdf 振付冊子ファイルに含まれています

PRESENTERS
Choreography – Diana Archer Mills and
Summer Bradley
Chief Creative Officer – Dr. Jackie Mills
Creative Director – Kylie Gates
Technical Consultants – Andrew Newmarch
and Bryce Hastings
Production Coordinator – Hannah Lofroth
KEY
45-MINUTE OPTION 30-MINUTE OPTION
Track 01 Warm-up Track 01 Warm-up
Track
Bonus 03
Extend Track 02 Deepen
Track 02 Deepen Track 03 Extend
Track 03 Extend Track 04 Peak
Track
Bonus 04
Peak Track 05 Strengthen
Track 04 Peak Track 06 Power
Track 05 Strengthen Track 07 Escape
Track 06 Power Total Time 25:13
Track 07 Escape
Track 08 Burn
Track
Bonus 07
Escape
Total Time 40:11
Desmond Helu (New Zealand) is a LES MILLS
TONETM, BODYPUMPTM, BORN TO MOVETM,
LES MILLS BARRE, LES MILLS THE TRIPTM and
SH’BAMTM Instructor and a LES MILLS GRITTM
Coach/Presenter. He is based in Auckland where
he is also a personal trainer.
Hannah Ellis (New Zealand) is a LES MILLS
BARRE Trainer/Presenter, a BODYBALANCE/
BODYFLOW Presenter, and a LES MILLS TONE
Instructor. She is an early childhood educator
based in Dunedin

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

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

BARRE 12 ビデオ音楽ダウンロード

BARRE 12 音楽トラックリスト：

01 First Love.mp3
02 Freaking Out.mp3
03 Natural.mp3
04 How Will I Know (Sonny Vice Remix).mp3
05 Clap Snap.mp3
06 Say What You Wanna.mp3
07 Body.mp3
08 TROUBLE (LIONE remix).mp3
B3 Original.mp3
B5 The Way You Move (Radio Mix).mp3
B7 Lose You To Love Me.mp3

BARRE 12 ビデオのスクリーンショット：

BARRE 12 Choreography Booklet.pdf 振付冊子ファイルに含まれています

01. FIRST LOVE 3:32mins
TEACHING TIPS
Enjoy using this upbeat song to set the mood of
your class with your welcoming energy! Introduce
your class to some of the foundation exercises of
this workout by using simple coaching that can be
understood at any ability level.
Keep your balletic terminology simple and allow
space for your participants to actually feel their
muscles warming and priming for use throughout
the workout!
COACHING CUES
FULL PLIÉ WITH RELEVÉ
Layer 1
• Feet in 1st Position, hands on hips
• Super slow Plié
• Bend knees to 90 degrees
• Heels down, stand tall
• Knees press out over toes
• Spine long and chest proud
• Belly engaged
• Double time
Layer 2
• Keep opening your hips on the Plié using the
strength of your glutes
• We’re welcoming leg and posture muscles into
the workout
TENDU DERRIÈRE /1ST ARABESQUE ARMS
Layer 1
• Left leg Tendu Derrière
• Back, back, close, switch sides
• Leg extends behind the hip
• Close to 1st Position, leading with the heel
• Hips stay square to the front
• Add arms to 1st Arabesque
• Pointe your toes, extend your knee
Layer 2
• Extend your leg as far away as you can

TENDU DERRIÈRE WITH TAP
Layer 1
• Stretch back and tap 4, 3, 2, 1 switch
• Brace abs to help you change sides with
balance
Layer 2
• Squeeze glutes more to make the tap feel
lighter and warm the muscles quicker
• Squeeze your shoulders back and down to
connect with your posterior chain warming the
back body
2ND POSITION PLIÉ PULSE WITH PORT DE
BRAS

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