Stretching Cheat Sheet

## Stretching Sheet Sokeefe-kat

DANCE YEAR 2019-2020

-WARM UP

* 10 Jumping Jacks
* 10 Grande Plies
* Foam Roller on tight spots

-STRETCH (15 sec hold each!)

* Lunges left/right
* Runner’s Lunges left/right
* Toe touches standing/sitting
* Straddle Reaches left/right
* Knee-to-Head (laying on back)
* All-Fours Arabesque Pulses left/right
* Pointe Stretches and Rolls
* Splits left/right/straddle
* Butterfly Pose
* Frog Pose
* Half-Butterfly left/right
* Lizard Lunges left/right
* Cobra Pose
* Pigeon Pose left/right
* Child Pose
* Tree Pose left/right
* Camel Pose
* Triangle Pose left/right
* Back-bend
* Cat Pose

-STRENGTH AND EXERCISES

* 20 Crunches
* 1 minute Plank Hold
* Grande Batments across room
* 15 Sotes

-AROUND THE HOUSE…

* Turns!
* Leaps!
* Improv!

Remember… drink lots of water, stretch daily, and practice!

## Stretching Sheet Aspen the leafwing-rainwing-sandwing tribrid

DAILY STRETCHING ROUTINE

-WARM UP

* 10 grande battement en cloche left/right
* 30 jumping jacks
* 5 lunge kicks front left/right
* 10 lunge kicks side left/right

-STRETCHES (Hold for 10 seconds each)

* Reach to the side left/right
* Grand plie in second
* Side lunge
* Lunge
* Lunge bending back leg
* Reverse lunge/forward lunge
* Splits
* Splits reach forward
* Splits arch back
* Scale stretch
* Pigeon pose reach forward
* Repeat all lunges and split stretches on the other leg
* Straddle reach left/right
* Middle splits
* Frog position
* Butterfly reach forward
* Pike stretch pointed toes/flexed feet
* Ankle stretches
* Shoulder stretches left/right
* Wrist stretches
* Bridge
* Bridge on knees
* Child's pose (hold 20 secs)
* Seal stretch/cobra
* Seal stretch/cobra holding onto ankles
* Child's pose (hold 20 secs)
* Leg hold on floor left/right
* Sideways leg hold on floor left/right
* Bent leg leg hold on floor left/right
* Wall splits/oversplits left/right
* Middle oversplits forwards/up
* Front leg oversplits left/right
* Back leg oversplits left/right
* Scorpion/needle left/right
* Scale left/right
* Child's pose (hold 30 secs)
* Leg hold left/right
* Bow and arrow left/right
* Tilt left/right
* Backbend
* Sit handstand against wall
* Arched handstand against wall
* Child's pose (hold 30-40 secs)

-BALANCE

* Stand on one leg with eyes closed left/right (10 secs each side)
* 10 rises
* Five grande plies in second on demi pointe
* Passe on demi pointe left/right (10 secs each side)

-STRENGTHENING EXERCISES

* V sit 1 min
* Plank hold 1 min
* 10 donkey kicks each leg
* 10 kneeling arabesque pulses each leg
* Cobra hold 1 min
* Corresponding anti-stretches

## Stretching Sheet Look what Dex did!

WARM UP

* Ab warm up of your choice
* 15 V sits, hold for a minute
* Two demi plie one grande, first second fourth and fifth with alternating arms of you choice.
* Lunge twist and bend back while still in lunge, go down and bend back again, and bring foot to the rear.
* panche 8 4 2 1 1
* Splits from standing split square and log roll. Over splits and second
* cobra for 1 min
* bridge from standing, bridge from knees and walk overs.

(not done yet)

## Stretching Sheet Panakes pancakes

* 10 jumping jacks
* Right and left splits
* center split
* Crunches: 50 in total, 10 knees up, 10 right leg up, 10 left leg up, 10 both legs up, 10 legs down.
* 10 jumping jacks
* 10 pushups
* more to come!