|
|
TUESDAY,
October
10th 2017
7h30 PM BADMINTON
at
ST-PIE / Play 'til 9h15
'cause everyone is leaving, but it was an excellent
start.The guys are nice. I remember some names.. Luc,
Conrad... will have to learn them. / I also need to buy new
tape to roll the handle of my racket and bdmt shuttles..
medium speed/300..
ACHES & PAINS
I wonder
how it will be tomorrow!
BED AT 10h30 PM
|
|
|
WENESDAY,
October 11th 2017
7h15 PM VOLLEYBALL with Gabriel, at
ST-PIE / Play 'til 9h40.
Fun and I
play my fair share.
ACHES & PAINS
all day just
in the back of my right shoulder,, but more when I played
volleyball.. I guess it's normal..
BED AT 10h30 PM
|
|
THURSDAY,
October 12th 2017
SHOPPING
SPORT EXPERT St-Hyacinthe
|
Badminton
racquet Wilson Storm
(banner picture)
(
75$ instead of 189$ )
I
wasn't going to buy a racquet, but let myself get
tempted by the price. |
|
The Storm BLX from Wilson is an extra flexible
badminton racket providing clean, crisp performance
due to the High Tension Frame Engineering as well as
ensuring less extreme frequencies and an amazing feel
thanks to the BLX technology. The racket features a
slim frame and shaft for greater speed and the Oval
Drive Shaft Geometry for improved stability. Frame
integrity and increased power are delivered by the
Transmatic T-Joint, while quick response shots are
guaranteed by the Thumb top Cap. The racket is head
(Isometric)
heavy balanced for extra power and supplied with a
full length cover.
( Too short! ) |
|
Court shoes
ASICS GEL-DEDICATE 5
( -30% )
Pink soles, I don't believe what the sales guy said,
that they're as "non-slip" at the beige soles I know
for indoor sports, but the price was right, / an extra
pair of running shoes is never lost.
 |
| Shuttlecocks Yonex
- M-300P white |
|
have taping
redonne on BlackKnight racquet with AC-078 competition
grip. ( 7,99$ )
I actually like this
grip better than the one on the new racquet, but I
haven't played with the new racquet yet..
 |
7h15
PM HOMEFITNESS - STEPS WORKOUT ~
SPARTACUS style
As usual Xoom as timer with SPARTACUS APP.
. routine on Blackboard, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel. today : Steps at
10" - With Zumba sticks as 1 lb DBs
|
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
|
| 1 |
Step-up
L/R |
| 2 |
Traverses
shuffle & bdmt lunge diag. |
| 3 |
Power Squats
|
| 4 |
Triceps
TRX / DB8s / DB8s on back |
| 5 |
Skaters
|
| 6 |
TRX Push-ups |
| 7 |
Pneus rapides L/R |
| 8 |
Jump
squats |
| 9 |
Butt lifts
|
|
10 |
Corners
|
BED AT 10h30 pm
|
|
FRIDAY, October
13th 2017
10h30
AM
P90X ~ HOME
FITNESS
with Tony Horton
OFF PROGRAM
# 06 Kenpo X
43mins + / AveHR
123 74%
/ MaxHR 147 88%
/ 223 cals / 45 % fat / 19 mins InZone
(75%+)
| #06 Kenpo X |
Saunders stretch cycle Cleaning the house will do as
WU ;)
1- Twist & Pivot 25 each side
2- Twist & Pivot with Hook & Upper Cut 25 each side
3- Jabs 20 reps + 10 doubles each side
4- Jab / Cross 25 each side
5- Jab / Cross / Hook 25 each side
6- Jab / Cross / Hook / Uppercut 25 each side
cardio break 60 sec
7- Step Drag / High-Low Punch 20 reps +10 doubles
each side
8- Jab / cross Switch 20 reps
9- Hook / Uppercut Switch 20 reps
10- Knee Kick 20 reps + 10 doubles each side
11- Ball Kick 30 each side
cardio break 60 sec
12- Side Kick 30 reps each side -
Lunges
13- Back Kick 25 reps
- Lunges
14- Three-Direction Kick 8 reps
Lunges
15- Side Lunge With High Sword / Low Hammer 15 reps each side
16- Step Drag / Claw / Low Punch 15 reps + 10 doubles each side
cardio break 60 sec
17- High Block 30 reps
18- Inward Block 30 reps
19- Outward Block 30 reps
20- Downward Block 30 reps
21- Star Block 16 reps
cardio break 60 sec
22- Front Shuffle with High Block / Low Punch 15 reps
+ 10 doubles each side
23- Knee / Back Kick 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick 10 reps each side
25- Hook / uppercut / Low Side Kick 10 reps each side
26- Elbow Series 30 reps
27- Vertical Punches 100 reps
cardio break 60 sec
cool-down & stretch |
BED
AT 23h15 PM
|
SATURDAY, October
14th 2017
happy bday Jimmic!
2h30 PM YOUTUBE
Watch Badminton lessons
Could do a WO but decide it's better that I
take a day off.
Five Speed Drills by Anna Rice ( with
weight on balls of feet)
1) classic step on line L-R front; L-R back
2) twist : two feet hops : right-front-left-front
3) "mitraillette" rain
4) salsa- step front & back with same foot, mot the other foot a little
5) Riverdance co-ordination : touche heel front L; front R; back L; back R
Party for Patrick's 40th bday.
BED AT 11h30 PM
|
|
SUNDAY,
October
15th 2017
9h32 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
51
mins / AveHR
122 76% / MaxHR
144 90 %
/433 cals / 40 % fat / 25 mins InZone
(75%+)
Same class as last time, but I'm
feeling that I went to bed a little late yesterday.
BED AT 10h30 PM
|
| MONDAY,
October
16th 2017
ACHES & PAINS
early morning : very bad lower back pain. 2 Advils and go
to work it's not as bad.. / PM bad back pain : take 2 Tylιnols,
it goes away. GYM OK / late evening..
it's back.
4h11 PM
PRECOR
576 cross-training 1
31
mins / AveHR
118 74% / MaxHR
132 83 %
/ 247 cals / 45 % fat / 9 mins InZone
(75%+)
5h00 PM BDMT SHADOW DRILLS
slow footwork &
mouvements in front of miror in group gym. ~20
mins.
5h40 CARDIO MILITAIRE ~
GROUP FITNESS
with
Rιmy Morrissette Marsan
47 mins / AveHR 126
79%
/ MaxHR 148 93%
/ 421 cals / 40 % fat / 28 mins InZone (75%+)
6 exercise circuit.and
after cardio..
BED AT 10h30 PM |
|
TUESDAY,
October
17th 2017
7h30 PM BADMINTON
at
ST-PIE / Play 'til 9h00
/ we're not many and people come in couples.. / play a singles vs Nadia from
Wednesday Volleyball. / I feel good but very disappointed because I don't like
my new racquet :/
BED AT 3h00 AM! I think
I drank a regular coffee instead of decaf at 10 pm!!
|
|
WEDNESDAY,
October 18th 2017
Take a nap after work, about an hour
Tell Gaby that I'd like it if he came to badminton.
7h15 PM VOLLEYBALL with Gabriel, at
ST-PIE / Play 'til 9h35.
we're 15 and have fun,`a couple of people
say they had fun :)
BED AT 11h00 PM with
a dormex just to make sure.
|
| THURSDAY,
October 19th 2017
8h15
PM
P90X3 HOME
FITNESS
with Tony Horton off-program
Eccentric Upper
~ 30 mins
Do the Pulling exercises with the Black band and most of the PUs on my
knees but I need to do an upper WO
Very difficult, because I'm very tired.
|
P90X3
#8a
Eccentric Upper |
|
1. Standard Push-Ups |
|
2. Standard Pull-Ups |
|
3. Military Press |
|
4. Military Push-Ups |
|
5. Chin-Ups |
|
6. Deep Swimmer's Press |
|
7. Fly Push-Ups |
|
8. V Pull-Ups |
|
9. Upright Hammer Pull |
|
10. Staggered Push-Ups |
|
11. Rocket Launcher Row |
|
12. Lateral/Anterior Raise |
|
13. Plyo Push-Ups - TRX |
|
14. Vaulter Pull-Ups |
|
15. Pterodactyl Flys |
|
16. Rocket Launcher Kickback |
|
17. Flip Flop Combo |
|
18. Tricep Skyfers |
|
19. Kneeling Preacher Curl |
|
BED AT 10h00 PM Gaby at VB Granby |
|
FRIDAY, October
20th 2017
READING
(Badminton)
|
COMMENT CHOISIR LA TENSION DE SON CORDAGE EXTRAITS |
|
Quel est l'effet de la tension sur la
performance?
De faηon gιnιrale, plus la tension du cordage est grande, moins il
aura de la puissance et plus il aura de contrτle et une meilleure
sensation de frappe. Cependant, il ne faut pas s'arrκter ΰ cette
rθgle, car elle n'est pas toujours vraie. En vιritι, cela dιpend aussi
du calibre du joueur. En effet, un joueur professionnel obtiendra plus
de puissance avec un cordage tendu qu'avec un cordage mou. Cela
s'explique en partie par le fait que le cordage plus tendu transfιrera
l'ιnergie du joueur plus efficacement vers le volant, tandis que le
cordage plus mou "absorbera" l'ιnergie du joueur pour gιnιrer sa
propre puissance. Il existe donc une tension minimale (diffιrente pour
chaque joueur) ΰ laquelle diminuer de tension rιsultera en une perte
de puissance. |
|
Comment savoir si j'utilise la bonne tension?
Le meilleur test pour dιterminer si une tension est adιquate est de
s'installer sur la ligne de fond de terrain et d'effectuer des dιgagιs
avec un partenaire de jeu. Si vous devez mettre beaucoup d'effort pour
envoyer le volant sur la ligne de fond de l'autre cτtι du filet ou si
vous κtes incapable de le faire, alors vous devriez diminuer votre
tension; Si vous pouvez dιgager sans effort sur la ligne de fond
de l'autre cτtι du filet ou si vous envoyez le volant plus loin, alors
vous devriez augmenter votre tension. Dans le mκme esprit, si
vous pouvez dιgager confortablement mais sans avoir ΰ vous soucier de
mettre le volant ΰ l'extιrieur, votre tension est probablement
appropriιe. |
Hommes
intermιdiaire / Volants de nylon : 20-22 lbs
Femmes intermιdiaire / Volant de nylon 18-19 lbs |
1h30
PM
P90X ~ HOME
FITNESS
with Tony Horton
OFF PROGRAM
# 06 Kenpo X
43mins + / AveHR
123 74%
/ MaxHR 147 88%
/ 223 cals / 45 % fat / 19 mins InZone
(75%+)
| #06 Kenpo X |
Saunders stretch cycle Cleaning the house will do as
WU ;)
1- Twist & Pivot 25 each side
2- Twist & Pivot with Hook & Upper Cut 25 each side
3- Jabs 20 reps + 10 doubles each side
4- Jab / Cross 25 each side
5- Jab / Cross / Hook 25 each side
6- Jab / Cross / Hook / Uppercut 25 each side
cardio break 60 sec
7- Step Drag / High-Low Punch 20 reps +10 doubles
each side
8- Jab / cross Switch 20 reps
9- Hook / Uppercut Switch 20 reps
10- Knee Kick 20 reps + 10 doubles each side
11- Ball Kick 30 each side
cardio break 60 sec
12- Side Kick 30 reps each side -
Lunges
13- Back Kick 25 reps
- Lunges
14- Three-Direction Kick 8 reps
Lunges
15- Side Lunge With High Sword / Low Hammer 15 reps each side
16- Step Drag / Claw / Low Punch 15 reps + 10 doubles each side
cardio break 60 sec
17- High Block 30 reps
18- Inward Block 30 reps
19- Outward Block 30 reps
20- Downward Block 30 reps
21- Star Block 16 reps
cardio break 60 sec
22- Front Shuffle with High Block / Low Punch 15 reps
+ 10 doubles each side
23- Knee / Back Kick 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick 10 reps each side
25- Hook / uppercut / Low Side Kick 10 reps each side
26- Elbow Series 30 reps
27- Vertical Punches 100 reps
cardio break 60 sec
cool-down & stretch |
BED
AT 10h00 PM
|
|
SUNDAY,
October
22nd 2017
9h32 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
51
mins / AveHR
122 76% / MaxHR
144 90 %
/433 cals / 40 % fat / 25 mins InZone
(75%+)
New class. No steps, no burpees, but all good.
DIET :
Start eating less fruit.. maybe it's too much Fructose that made me
sick yesterday after eating too many Grapes. Change from eating red
apples oranges to Granny Smiths and dried cranberries and
avocados.
BED AT 10h30 PM
|
| MONDAY,
October 23rd 2017
3h58 PM
PRECOR
556i
cross-training 1
60
mins / AveHR
148 84% / MaxHR
134 93 %
/ 577 cals / 30 % fat / 51 mins InZone
(75%+)
5h41 CARDIO MILITAIRE ~
GROUP FITNESS
with
Rιmy Morrissette Marsan
45 mins / AveHR 118
74%
/ MaxHR 132 83%
/ 358 cals / 45 % fat / 16 mins InZone (75%+)
6 exercise circuit.
& after weights..
BED AT 10h30 PM |
|
TUESDAY,
October 24th 2017
7h20 PM BADMINTON
at
ST-PIE / Play 'til 9h20
/ Gaby plays quite well for someone who hasn't played since high-school and we
have fun. names to remember.. Pleu, Guillaume, Julie
BED AT 10h30
|
|
WEDNESDAY,
October 25th 2017
7h15 PM VOLLEYBALL with Gabriel, at
ST-PIE / Play 'til 9h35.
we're 15
and the
teams are un even but both win by alot at times.. bizarre..last ½ hour is
more like just endurance for me.
BED AT 11h00 PM winter
tires and oil change tomorrow morning
|
| THURSDAY,
October
26th 2017
planned but not sure I'll be up to it.
8h15
PM
P90X3 HOME
FITNESS
with Tony Horton off-program
Eccentric Upper
~ 30 mins
NOT TODAY :( TOO TIRED
BED AT 10h00 PM Gaby at VB Granby |
| FRIDAY,
October
27th 2017
1h15
PM BDMT Strength & conditionning
by Walter Clayton
YOUTUBE
FITNESS
~ 1h15mins !!
Always do something plyo after a strength exercise.
/ rest to recuperate between sets.
|
BDMT Strength & Conditionning |
|
1) Wide stance concentric squats
3x6 - DB20s |
|
2) Staggered Squats
3x6
- DB20s |
|
3) Box jumps
3x10 - 14" |
|
4) jump down from box & up high
3x10 - 6" |
|
5) lunge with olympic bar
3x6
- DB20s |
|
6) Mary Katherines Plyo
3x10
|
|
7) Side & diag. lunge with foot pointing in direction of
lunge
3x10
|
|
8) 3 Stage lunge with bar wgt on back
3x10 - DB20 |
|
9 ) Cable lunges
3x10 brown elastic |
|
10 Lunge with rotation (medicine ball)
3x6
/ med ball 6 lbs |
|
11) Hop and hold 1 foot forward
3x10 - ie P90x3 - Agility
|
12) Hop and hold 1 foot forward & catch med ball |
|
bands : |
|
13 ) medial rotation elbow at waist
3x12 brown elastic |
|
14) Triceps extensions
3x12 DB20 ( 2 hands but mostly R) |
|
15) Frontal arm extension - straight arm
3x10 orange elastic |
|
16) Lateral arm extension
3x10 orange elastic
|
|
17) lying overhead pull over DB or med ball
3x12 DB20 |
|
18 ) Slam ball (for plyo after wgts)
6 lbs med ball on
bed.**
I have to find something else to do it on! |
|
DIET
: 143 lbs
BED AT 10h30 PM |
|
SUNDAY,
October
29th 2017
9h32 AM BUNS OF STEEL
Group fitness with Nathalie Archambault
51
mins / AveHR
122 76% / MaxHR
144 90 %
/433 cals / 40 % fat / 25 mins InZone
(75%+)
2nd week of class. No steps, no burpees, but all good.
I'm sooo glad that I have a day off
tomorrow.
BED AT 10h30 PM
|
MONDAY,
October 30th 2017
vacation day from work... sewing
stuff for the house
3h58 PM
PRECOR
576i
cross-training 1
intervals : 15/90 - 1min-2mins - cross-country
more intense than last week but ***my HR monitor is
off so I'll leave last week's stats :
60
mins /*** AveHR
148 84% / MaxHR
134 93 %
/ 577 cals / 30 % fat / 51 mins InZone
(75%+)
5h41 CARDIO MILITAIRE ~
GROUP FITNESS
with
Rιmy Morrissette Marsan
***45 mins / AveHR 118
74%
/ MaxHR 132 83%
/ 358 cals / 45 % fat / 16 mins InZone (75%+)
6 exercise circuit.
& cardio tabata and abs
BED AT 10h30 PM |
TUESDAY,
October 31st 2017
Quiet halloween..
7h30 PM BADMINTON
at
ST-PIE / Play 'til 9h25
/ we're only four (because of Halloween).. Pleun, young guy , Gaby & I. play
Doubles and singles.. I feel good. I play again with my new racket.. It might
be ok..
BED AT 11h30
|
|
WEDNESDAY,
November
1st 2017
very bad day at work .. but
chatting with my son puts what/who is important back in line :)
7h15 PM VOLLEYBALL
with Gabriel, at
ST-PIE / Play 'til 9h35.
we're 14
and play
well.
BED AT 11h30 PM
|
|
THURSDAY,
November
2nd 2017
Better day at work.
Aches & Pains.. nope, but bad diahrrea
BED AT 12h00 PM Gaby at VB Granby |
| FRIDAY,
November
3rd 2017
10 x 10
bdmt
lunges WEEK 1
2h15
PM BDMT Strength & conditionning
by Walter Clayton
YOUTUBE
FITNESS
~ 60mins (last time 75 mins so I cut some.
but did more lunges before and during.
|
BDMT Strength & Conditionning |
|
1) Wide stance concentric squats
3x6 - DB20s |
|
2) Staggered Squats
3x6
- DB20s |
|
3) Box jumps
10
- 12" with weighted vest |
|
4) jump down from box & up high
3x10 - 8" with weighted vest |
|
5) lunge with
weighted vest
3x6
|
|
6) Mary Katherines Plyo
3x10 weighted vest |
|
7) Side & diag. lunge with foot pointing in direction of
lunge
3x10
|
8) 3 Stage lunge with bar wgt on back
3x10 - DB20 |
|
9 ) Cable lunges
3x10 brown elastic |
|
10 Lunge with rotation (medicine ball)
3x6
/ med ball 6 lbs |
|
11) Hop and hold 1 foot forward
3x10 - ie P90x3 - Agility
|
12) Hop and hold 1 foot forward & catch med ball |
|
bands : |
|
13 ) medial rotation elbow at waist
3x10 brown elastic |
|
14) Triceps extensions
3x8
DB20 Right had, but assissted
|
|
15) Frontal arm extension - straight arm
210
orange elastic |
|
16) Lateral arm extension
1x10 orange elastic
|
|
17) lying overhead pull over DB or med ball
3x8
DB12s |
18 ) Slam ball (for plyo after wgts)
6 lbs med ball on bed.**
I have to find something else to do it on! |
|
DIET
: 146 lbs
BED AT 10h30 PM |
10x10
bdmt
lunges
|
SUNDAY,
November
5th 2017
9h32 AM BUNS OF STEEL
Group fitness with Roxanne
51
mins / AveHR
122 76% / MaxHR
144 90 %
/433 cals / 40 % fat / 25 mins InZone
(75%+)
Real "fesses de fer" lunges, squats and more lunges and
squats.
2h00 PM BALLROOM
DANCE PRACTICE at
HOME
With Gabriel. 50 mins Chacha, Triple Swing, Merengue,
Samba, Rumba all goes well
10 x 10 bdmt lunges
BED AT 10h30 PM
|
| MONDAY,
November 6th 2017
3h51 PM
PRECOR
576i
cross-training 1
I feel good but slow, not very cardio but good.
60
mins / AveHR
117 73% / MaxHR
133 83 %
/ 481 cals / 45 % fat / 17 mins InZone
(75%+)
10x10
bdmt
lunges
5h41 CARDIO MILITAIRE ~
GROUP FITNESS
with
Rιmy Morrissette Marsan
38 mins / AveHR 109
68%
/ MaxHR 125 78%
/ 267 cals / 55 % fat / 0 mins InZone (75%+)
6 exercise circuit.
& cardio tabata # I don't know why my stats aren't higher.
BED AT 9h30 PM |
|
TUESDAY,
November 7th 2017
7h30 PM BADMINTON
at
ST-PIE / Play 'til 9h??
/ we're
BED AT 11h30
|
|
WEDNESDAY,
November
8th 2017
10 x 10
bdmt easy lunges
7h15 PM VOLLEYBALL
with Gabriel, at
ST-PIE / Play 'til 9h35.
we're 13
and I believe I played my best this year. Decided to serve on the side since
my underhand serves were still real bad from my nerve damage.. and I told JM
that I'll get them before X-mas.
BED AT 11h30 PM
|
|
THURSDAY,
November
9th 2017
10 x 10 S-Step, L, R_lunges / all over
BED AT 10h30 PM Gaby at VB Granby |
|
FRIDAY, November
10th 2017
10x10
bdmt
lunges WEEK 2
1h30
PM
P90X ~ HOME
FITNESS
with Tony Horton
OFF PROGRAM
# 06 Kenpo X
43mins + / AveHR
123 74%
/ MaxHR 147 88%
/ 223 cals / 45 % fat / 19 mins InZone
(75%+)
| #06 Kenpo X |
Saunders stretch cycle Cleaning the house will do as
WU ;)
1- Twist & Pivot 25 each side
2- Twist & Pivot with Hook & Upper Cut 25 each side
3- Jabs 20 reps + 10 doubles each side
4- Jab / Cross 25 each side
5- Jab / Cross / Hook 25 each side
6- Jab / Cross / Hook / Uppercut 25 each side
cardio break 60 sec
7- Step Drag / High-Low Punch 20 reps +10 doubles
each side
8- Jab / cross Switch 20 reps
9- Hook / Uppercut Switch 20 reps
10- Knee Kick 20 reps + 10 doubles each side
11- Ball Kick 30 each side
cardio break 60 sec
12- Side Kick 30 reps each side -
Lunges
13- Back Kick 25 reps
- Lunges
14- Three-Direction Kick 8 reps
Lunges
15- Side Lunge With High Sword / Low Hammer 15 reps each side
16- Step Drag / Claw / Low Punch 15 reps + 10 doubles each side
cardio break 60 sec
17- High Block 30 reps
18- Inward Block 30 reps
19- Outward Block 30 reps
20- Downward Block 30 reps
21- Star Block 16 reps
cardio break 60 sec
22- Front Shuffle with High Block / Low Punch 15 reps
+ 10 doubles each side
23- Knee / Back Kick 15 reps each side
24- Front & Back Knuckles / Ball Kick / Back Kick 10 reps each side
25- Hook / uppercut / Low Side Kick 10 reps each side
26- Elbow Series 30 reps
27- Vertical Punches 100 reps
cardio break 60 sec
cool-down & stretch |
FUTUR VIEWING
| MSeeley
on badmintoncentral.com 2009 |
|
For details on footwork, I recommend videos.
Peter Rasmussen has a good series of videos but its difficult to
find these days. He also does a very good "footwork drill" that shows
the perfect footwork (even though its only one step). Zhao Jianhua
and Xiao Jie did an excellent series of coaching videos
some of which focus on footwork. Jimmy Lin has some videos on
footwork. Kowi Chandra has some excellent videos on footwork. |
BED
AT 9h15 PM
|
|
SATURDAY,
November
11th 2017
2h15
PM HOMEFITNESS - BDMT WORKOUT 1 ~
SPARTACUS style
Xoom as timer with SPARTACUS APP.
. routine on PAPER, have music from
ceiling speakers, have ceiling fan, and floor
fan. Add to that water, a headband, a towel. today :
Basic footwork ΰ la Jimmy Lin
first time.. it's fun, and
alot like fencing.
SPARTACUS : 1 min each.15 secs rests Do the whole thing 3 times
*to forehand and backhand / ** to front court and back
court |
| 1* |
S-Step / Left-step / lunge / S-Step |
| 2 |
S-Step / Left-step / lunge FH / return
/ S-Step |
| 3 |
S-Step / L BH / lunge / return /
S-Step |
| 4* |
S-Step / 2x Chassι / return / S-Step |
| 5* |
S-Step / run (2-4x) return /S-Step
|
| 6** |
S-Step / run (2-4x) return /S-Step
|
|
7 |
S-Step / Shuffle to FH BC / Scissor Jump |
|
8 |
S-Step /
Shuffle
to FH BC / Block Jump
|
|
9 |
Front Court FH and BH with S-Steps, Shuffles, Runs |
| 10* |
S-Step, run back or shuffle back, Block or Scissor Jump |
5h30 PM
10 x10 bdmt lunges
BED AT 11h00 PM,
|
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