Practice your PBT over July!!

PBT exercises to practice over summer (make sure you do them right for full effect).  Ms. Julie encourages you to take time a few days of the week and keep up your exercises.  These are designed for T4 and up in mind.

Excercises: (make sure hip flexors are flat in all extension and toes are pointed)

1.  Breathe/back twists and stretches/neck stretches

2.  Bridges on floor

3.  Heel press on ball  legs in 90 degrees

4.  Crunches with heels on ball

5.  Ball bridges

6.  1st position extend/ Turn out and turn in and flex and point//ADD: plie in keeping bottom in same position

7.  5th position extend/Retire up and down, and develope to extend to ceiling

8.  Frog  do not use bottom

On ball:

9.  Leg lifts to half pointe/full pointe/ extend in sixth position and first position 

10  Demi rond de jambe a terre and a la air

11.  Transfer weight  in a la seconde, add cambre side, and add turn to lunge and cambre back

12.  Lateral ball roll down (walking forward keeping hips up and push back)

On Wall:

13.  Obliques at least 15 keep arms in correct en haut position

14.  Cambre back  at least 20 arms in en haut

Walk out w tummy on ball:

15.  See Saw push ups in plank position with hips on ball

16.  Walk out to knees on ball and plank position (belly held to spine) and arabesque lifts

17.  Back up to hips and tummy on ball and do petite allegro (flex 1st, pointed 1st, changement, and battu)

Small Ball

18.  practice sou sou switches with back on floor and legs straight in the air with pointed feet

19.  reitre with ball between ankle and leg controlling the movement (laying on floor)

Theraband work 

1.  Curls

2. skiing (triceps)

3. Side lifts

4. full port de bras

lay on floor for stretches:

1.  turned in devant

2. IT band (drop leg across midline to opposite side - let gravity work

3.  turned out devant

4.  a la seconde

5.  on tummy quad stretch