The music used in the video drill practice is available through our music partner Yes!FitnessMusic.
Vocabulary terms:
- 32-count phrase – refers to grouping of four 8-count phrases that equal one 32-count phrase; a 32-count phrase is like a paragraph, with an identifiable beginning (opening sentence), middle (discussion) and concluding 8-count phrase (final sentence in paragraph that wraps up the main points).
- 8-count phrase – refers to how music arranged in identifiable groups of 8 beats each.
- Beats Per Minute (BPM) – determined by counting the beats for one minute of music.
- Cues – words or phrases used to deliver your instructions.
- Double-time – two movements per beat.
- Downbeat – the strong heavy beat, pulsing on the odd counts of the phrase (1, 3, 5, 7).
- Half-time – two beats per movement.
- Melody – a combination of pitch and rhythm creating a sequence of notes that is musically satisfying.
- Musical beat – regular pulses that have an even rhythm and occur in a continuous pattern.
- Phrase – groups of beats that may be used to enhance movement instruction and demonstration.
- Pitch – the degree of highness or lowness of a tone.
- Reciprocal movement – the action of flexing one joint on one side while at the same time extending the opposing joint on the other side (example: alternating right-left biceps curl).
- Rhythm – a strong, regular, repeated pattern of sound.
- Syncopation – to displace the beats in a musical rhythm which are in some way unexpected.
- Tempo – the rate of speed of a musical piece.
- Upbeat – the lighter beat on the even counts of (2, 4, 6, 8).
Drills used in practice:
Drill 1- Warm-Up
Drill 7: Upper Body Combination 1 – Phrase Practice
Drill 8: Upper Body Combination 2 – Phrase Practice
Drill 9: Lower Body Combination 1 – Phrase Practice
Drill 10: Lower Body Combination 2 – Phrase Practice
Drill 11: Lower Body Combination 3 – Phrase Practice
Drill 12: Speed Variations
Drill 13: Strength Variations
Drill 19- Entry-Action-Exit
Practice Box Variations 1
Practice Box Variations 2
Practice Box Variations 3
Upper body combination 1:
4/2x (16/8ct) shoulders up-down
4/2x (16/8ct) shoulders front-back
4/2x (16/8ct) arms cross-open
4/2x (16/8ct) arms reach front-pull back
Upper body combination 2:
8/4x (16/8ct) alt shoulder roll back
8/4x (16/8ct) alt reach across chest
8/4x (16/8ct) alt reach up to corners
4/2x (16/8ct) double arm push out-down
Lower body combination 1:
(16ct/8ct/4ct) walk in place
8x/4x/2x (16/8ct/4ct) alt toe tap down
8x/4x/2x (16/8ct/4ct) alt knee lift
4x/2x/1x (16/8ct/4ct) double knee lift
Lower body combination 2:
2/1x (16/8ct) 4x knee repeater > progression 3x knee repeater, hold 3rd knee up
8/4x (16/8ct) alt tap step > (if using 3x knee repeater-hold) step touch
8/4x (16/8ct) alt hamstring curl
4/2x (16/8ct) squat
Lower body combination 3:
4/2x (16/8ct) out-out-in-in
2x/1x (16ct/8ct) walk forward 4cts + walk backward 4cts
1x (16ct) walk forward 4ct + out-out-in-in + 4ct back + out-out-in-in
4x (8ct) alt side squat
2x (8ct) calf raise