Hello All!
I hope that you are having a great day!
Tonight we will work on heavy jigs and hornpipes primarily.
Depending on our time, we will move into soft shoe for the end of class.
I would like to start on time so that we can finish on time. I know that many of you come
from varying distances, so if you find that you are running a bit behind, make sure that
when you arrive you are ready to go.
Upon arrival, if you get there early, start helping with the mats, etc. Don't dilly
dally! Use the bathroom BEFORE we begin.
We will begin tonight's class in SNEAKERS!
After our warm-up/cardio, we are going into heavy shoes.
Please make sure that you place your bags underneath the stability ball rack (we need all
the room that we can get in there!).
Also remember to wear your white or black shirt and black shorts.
CHECK LIST
1. Heavy shoes
2. Light shoes
3. SNEAKERS
4. white/black t-shirt
5. black shorts
6. water
7. NOTEBOOK
If you are dancing at the World's this year, please start making it a priority (if you haven't
already) to start buckling down on your training. With 8 weeks to go, it's time to focus!
Even if you can't make practice, the workouts are listed and I encourage you to try them
on your own. :)
I look forward to seeing you tonight!
Have a great day!
<3 Molly
2/5/15
Drill, Technique, Posture and Stamina Class
Inspirational quote for the week:
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Tabata Warm-Up/Irish Dance Cardio 7:00-7:35
Warm Up:
• 30sec Jog (in place), 30 sec jumping jacks, 30 sec over 2,3’s
Superset 1 – 40 seconds on/10 seconds off -------- (1x’s = 1set = 1 minute total including rest)
- burpees (1x’s)
- push-ups (1x’s)
- butt kicks (1x’s)
- fire feet (1x’s)
Superset 2 (40 bars on 8 bars off) HJ
- double raleigh, switch raleigh toe (1x’s)
- click 2,3’s (1x’s)
- bang Raleigh stamp hold (1x’s)
- Raleigh hop back step tip 1,2 (1x’s)
Superset 3
- Beach balls (2x’s)
- bunny jumps (2x’s)
- sumo jump squats (2x’s)
- alternating planks (2x’s)
Superset 4 (40 bars on 8 bars off) HP
- Raleigh hop back, tip down Raleigh hop backs (1x’s)
- Drums right and left (1x’s)
- Raleigh toe cut 2,3’s (1x’s)
- Bang tip out 1,2,3 tip up hop down (1x’s)
Superset 5
-
curl ups (1x’s)
side plank (20 seconds each side) (1x’s)
suitcases (1x’s)
fire feet (1x’s)
7:35-7:40
********* Change SHOES **********
7:45-7:50
Traditional Sets -
St. Patrick’s Day – 1x – (1:00 minute)
Blackbird – 1x (1:00 minute)
Garden of Daisies – 1x (1:00 minute)
Job of Journeywork - 1x (1:00 minutes)
Jockey to the Fair – 1x (1:00 minutes)
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Hard Shoe Strength & Conditioning
Work-out
7:50- 9:00
Heavy Jigs / Hornpipes
1. Full + 1st
2. (1st Step) 1x’s, (2nd Step) 2x’s, (3rd Step) 3x’s
3. (1st Step) 3x’s, (2nd Step) 2x’s, (3rd Step) 1x’s
4. Full + 3rd
5. Each step once- stamina
SETS  Full (1x’s)
Soft Shoe
Full (3x’s)
Cool Down:
Easy Reel 3x’s – continuous (3:30 minutes) @ 25%
–
During Rest Period:
Stretch – 5 minutes (See Below)
Flexibility Stretches (Repeat 2x’s)
1. Rond de jambe – leg circles 10x’s each leg
2. Leg swings – First Position 10x’s each leg and Second Position 10x’s each
3. Opposite toe touch 40x’s
4. Pre-Split stretch 4x’s each leg
5. MORE! Reverse curl-ups
6. Modified hurdler’s stretch
7. Hamstring stretch (heel to the floor)
8. Quadriceps stretch (grab ankle pull straight back)
Abdominal Exercises (Alternate exercises 1, 2, 3, 4, etc., then repeat)
1. Curl-ups – (30 curls, 4x’s)
2. Planks – (30 seconds, 4x’s) (Extra Challenge! - AlTeRnAtInG PlAnKs!)
3. Scissor kicks – (30 seconds, 4x’s)
4. Bicycles – (20 seconds, 3x’s
5. Leg lifts (circles)– (30 seconds, 3x’s)
6. Supermans – (set of 5, 3x’s)
7. Reverse Curl-Ups – (30 seconds, 4 x’s)
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Review/ Homework:
Reel/SJ each step 2x’s daily at half intensity, 1x full at high intensity
HP/Jig each step 2x’s daily at half intensity, 1x full at high intensity
Set 3x’s daily at high intensity