Bike
warm up 3-5 min ( with a level so high that you feel the muscles , so no biking air .)
40 sec Level 12 , 40 sec level 14 , 40 sec level 16 ,40 sec level 8 x 4 sets
Level 10 do tabata intervals 20 sec as fast as you can , 10 sec rest x 6 sets
Jump of the bike
Stay in parallel position and hold on to something if you need for your balance
- Side leg lifts 4 sets/25 reps on each leg
- tendue in 5th position 4 sets /25 reps on each legs ,(25 forward , 25 side , 25 back, 25 side )
- Low ronde de jambe en l'air 4 sets /25 reps each leg ( 50 en dehors , 50 en dedans
- Passe from fifth on releve 4 sets /25 reps
- Flatback position with arms to your side or if you need to hold on to something do that
- Leg raises 4 sets/25 reps on each legs
- Glute squeezes (leg at 90 degrees and squeeze glutes as you push leg up, keep foot flexed, bring leg down again)
- Fire hydrant/glute squeeze combo (each leg) 4 sets/25 reps
- Laying on back – Floor bridges (lay on back, knees up, feet on ground, squeeze butt at top on contraction)
Back to the bike
30 sec level 13 , 30 sec level 15 , 30 sec level 17, 30 sec level 8 x 6 sets
tabata inervals level 10 , 20 sec as fast as you can , 10 sec rest x 4 sets
DONE ! remember to stretch gluteus maximus and legs . Put the main focus on those muscles and then you can go to the other places at your body that you feel like you need to stretch and put focus on this morning .
If you are not dripping sweat I don't know what I should told you . Drink more water because you are probably dehydrated .
Now : reading some emails try to plan the rest of the week because i didnt got the time to do it last sunday . Its soon may and there is a lot happening in may for me . A lot of performance etc . So its important that I dont get injured or that I am not in shape for it . When you are one stage you should always be in top shape . I am also planing what classes I am going to take over the summer . Because in the beginning of may its time to enroll .
Rest of the day : Hike with a friend I havent seen in a while , choreographing ,and end the day wit meeting another friend .