Booty Camp


options

BOB

Prep: (Floor)
• Come to all 4’s
• Place your hands in neutral position
• Align your knees under your hips
• Draw your navel towards your spine
• Extend one leg back behind you to straight
• Lift your back leg towards the ceiling (no bridges or tunnels) 

Prep: (wall or standing)
• Face into the wall
• Stand forearm distance away
• Place your hands in neutral position
• Take a neutral stance
• Place one foot on the floor behind you
• Lift your back leg as high as you can (no bridges or tunnels)
 

Modifications:

•Knee Injury - double fold mat or choose standing option, reduce or eliminate resistance
•Wrist injury - come to forearms, against wall, rolled mat under hands
•Back injury - reduce R.O.M

General Guidelines: B.O.B is limited to the range of motion from 3 O’clock and beyond

Pregnancy Guidelines/Choreographic options:  
No twisting.  No curling.  Keep clients head higher than their heart.  Avoid unilateral resistance.  No addition of free weight resistance behind knee.  Option to cue clients to assume standing BOB if pressure becomes too intense on their wrists.

BOB Prop Inclusion


Tik Tok

Prep: (Center)
• Stand with the band under the arches of your feet
• Separate your legs to neutral
• Cross the bands and hold one handle in each hand
• Soften your knees and shift your weight towards your left heel
• Lift your right leg laterally towards the ceiling

Prep: (Wall on profile)
• Stand against the wall on profile facing the side, make body contact with the barre
• Hold on and “fasten your safety belt”
• Take a neutral stance
• Shift your body weight to your barre side leg
• Curve your pelvis under
• Slide your outside leg diaganolly back
• Maintain the curve in your pelvis as you lift your outside leg up towards the ceiling

Hydrant

Prep: (Floor)
• Come to all 4’s
• Place your hands in neutral position
• Align your knees under your hips
• Draw your navel towards your spine
• Raise your right (or left) leg laterally towards the ceiling while maintaining the bend in your knee

 Prep: (wall or standing)
• Face into the wall
• Stand forearm distance away
• Place your hands in neutral position
• Take a neutral stance
• Bend your right (or left) leg in half to a 90 degree angle
• Raise your right (or left) leg laterally towards the ceiling while maintaining the bend in your knee

Modifications:

•Knee Injury - double fold mat or choose standing option, reduce or eliminate resistance
•Wrist injury - come to forearms, against wall, rolled mat under hands
•Back injury - reduce R.O.M

General Guidelines: Hyrdant is limited to the range of motion from 3 O’clock and beyond

Pregnancy Guidelines/Choreographic options:
No twisting.  No curling.  Keep clients head higher than their heart.  Avoid unilateral resistance.  Option to cue clients to assume standing HYDRANT if pressure becomes too intense on their wrists.
 

Hydrant Prop Inclusion


Flamingo

Standing Prep: (Profile or facing into the wall)
• Stand against the wall on profile facing the side, make body contact with the barre
• Hold on and “fasten your safety belt”
• Take a neutral stance
• Shift your body weight to your barre side leg
• Bend your outside leg to a 90 degree angle
• Curve your pelvis under
• Maintain the curve in your pelvis and the bend in your knee as you press your outside leg towards the wall behind you

 Kneeling Prep: (Profile or facing into wall)
• Turn on profile
• Kneel down in neutral stance aligning your inside shoulder with the barre
• Fasten your safety belt
• Curve your pelvis under
• Shift your weight towards your inside leg
• Lift your outside foot off the floor
• Press your outside leg behind you as you continue to curve

Modifications:
• Back injury - reduce R.O.M, eliminate or decrease resistance
• Hip Injury - reduce R.O.M, eliminate or decrease resistance

General Guidelines: Lifts can be directly side, diagonally back or directly back

Pregnancy Guidelines/Choreographic options:
No twisting.  No unilateral resistance.

Tik Tok Prop Inclusion


Ballerina

Prep: 
• Stand on profile forearm distance from the wall or in the center
• Take a “V” stance
• Shift your body weight to your standing leg
• Soften your outside knee, maintain external rotation as you cross your outside ankle behind your standing ankle (coupe)
• Lift your bent back leg towards the ceiling while keeping your hips square to the front
• Lift your back leg as high as you can without arching your back

Modifications:
•Back pain - reduce ROM
•Ballerina can be performed holding onto the wall face in or on profile for added stability

General Guidelines: anything less than parallel is considered a partial squat.  Choreography should gradually increase in intensity ex. Squat, Squat to high heel, Squat to jump

Pregnancy Guidelines/Choreographic options:  
No unilateral resistance with circle band.

Ballerina Prop Inclusion


Clam

Prep: (Floor)
• Come to a side lying position
• Softly bend both knees and draw them slightly forward of your hips
• Keep your hips stacked and toes together as you lift your top knee towards the ceiling

Modifications:
•Knee Injury - choose standing option
•Back injury - reduce ROM

General Guidelines: Can be performed kneeling or standing

Pregnancy Guidelines/Choreographic options:  
Place ball under waistline.  Keep clients head above their heart.


Mermaid

Prep: (Floor)
• Come to a side lying position
• Extend both legs to straight
• Stack your hips and shoulders
• Lift both legs towards the ceiling
 

 

Simply Z Best

Prep: (Floor)
• Come to a side lying position
• Extend both legs to straight
• Stack your hips and shoulders
• Lift both legs towards the ceiling

Modifications:
•Tight hamstrings: reduce ROM, slightly bend knees
•Tight hips: place folded mat under supporting hip
•Clients with wrists, shoulder, knee injury should opt for ballerina or BOB standing

General Guidelines:

Pregnancy Guidelines/Choreographic options:  
Avoid lying flat on your back. Choose a standing or seated inner thigh option using the ball between your thighs or ankles for resistance.

Modifications:
•Knee Injury - choose standing option
•Back injury - reduce ROM

General Guidelines: Can be performed kneeling or standing

Pregnancy Guidelines/Choreographic options:  
No weight behind working thigh
 


Kartwheel

prep: (Barre)
• Come to table top position with your hands at the front edge of the mat
• Press into a downward facing dog
• Extend one leg diagonally up towards the ceiling
• Lift and lower your leg

 
 

Fonda Her

Prep: (Floor)
• Come to a side lying position
• Extend both legs to straight
• Stack your hips and shoulders
• Lift your top leg towards the ceiling
 

Modifications:
•Knee Injury - choose standing option
•Back injury - reduce ROM

General Guidelines: Can be performed kneeling or standing

Pregnancy Guidelines/Choreographic options:  
Place ball under waistline.  Keep clients head above their heart.


Synchronized Swimmer

Prep: (Floor)
• Lie face up on the floor
• Extend your legs to straight towards the ceiling
• Pointe your toes
• Open your legs out to the side
• Zip your legs back together

Modifications:
Tight hamstrings: reduce ROM, slightly bend knees

General Guidelines:

Pregnancy Guidelines/Choreographic options:  
Avoid lying flat on your back. Choose a standing or seated inner thigh option using the ball between your thighs or ankles for resistance.