Raqs Sharqi / Fusion 10:00 [2]
Reviewing Samia inspired choreo for performance planning
Weight Training 20:00 [4]
2 sets 20 Banded squat 20
2 sets 20 each side One-legged hip lifts
2 sets 20 each side Lunge and bicep curl w 2x 3kg DBs
2 sets 15 ish push ups (kinda forgot to count)
2 set wall sits; 40 secs, 45 secs
2 sets 16 One legged calf raise each side
2 sets 20 Bent over reverse fly w 2 x 3kg DBs
2 sets 20 Leg lowers
2 sets 15 Side plank dips each side
2 sets 20 glute med activation in deadlift position
Stretching/Flexibility 7:00 [1]
- Sciatic neural glide
- Femoral glide
- Figure 4
- Spinal twist
- Quad
- Ham
- Upper arm glide
- Back extension
Raqs Sharqi / Fusion 50:00 [3]
Teaching open level
Stretching/Flexibility (Trigger point) 35:00 [1]
Dance strong class trigger point release