Sportscentric


Sportscentric

  • Inspired by traditional athletic conditioning techniques this segment includes the SQUAT, DEADLIFT, and LUNGE.

  • These compound movements are some of the most foundational and functional movements. The squat being the basis for all human movement, as we have been squatting since childhood.

  • Beyond that, performing lower body exercises burns fat and calories more efficiently.

  • Sportscentric should always be performed in a rhythmic fashion to make clients feel like “artistic athletes.”

  • You will see these exercises performed individually and/or combined with other exercises throughout various points in all other class.

In Train Jane, weights are NOT permitted during Sportscentric as it is positioned to early in class to safely execute without risk for injury

Squat

Prep:
• Take a neutral stance
• Slightly turn out your feet
• Keep your weight grounded in your heels
• Break at your hip and sit back as if you are sitting in a chair
• Continue to send your hips back as you keep your chest lifted
• Keep your knees and feet aligned
• As you descend, guide your knees slightly outward
• Aim for parallel anything less is a partial squat
• Push into your heels as you rise

Squat Prop Inclusion

Modifications:

  • Knee Injury - decrease range of motion, reduce weight load or resistance all together

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: Avoid twisting, keep clients head higher than their hearts.  No unilateral resistance.

Lunge

Prep:
• Take a neutral stance
• Step forward (or back) with your right foot
• Bend your knees
• Align your front knee in line with your front ankle at a 90 angle
• Push off your front heel and your back toe to rise to your starting position

 

Lunge Prop Inclusion

Modifications:

  • Knee Injury - decrease range of motion, reduce weight load or resistance all together

General Guidelines:  Choreography should gradually increase in intensity ex. Lunge, lunge to high heel, lunge to jump

 


Pregnancy Guidelines/ Choreographic options: Avoid twisting, keep clients head higher than their hearts.  No unilateral resistance.

Deadlift

Prep:
• Take a neutral stance
• Soften your knees
• Hinge forward from your hips as far as you can without curving your spine
• Return to your starting position
• Maintain a soft bend in your knees throughout the duration of the excercise

 

Deadlift Prop Inclusion

Modifications:

  • Knee Injury - decrease range of motion, reduce weight load or resistance all together

General Guidelines:  clients should maintain a soft bend in their knees and a long straight spine.  Never jeopardize form for range.

 

Pregnancy Guidelines/ Choreographic options: Limit range of motion to keep clients heads above their hearts


approved sportscentric sets

Curtsey Lunge Series - Kaitlin

  • 8 curtsey lunge R, hold in lunge on 8

  • Pulse for 8, armography for 8

  • Knee to elbow for 8

*Repeat the entire series to the L

Side Lunge Series - Katie

  • Alternating Side lunges for 8

  • Hold R, pulse for 8

  • Shift weight to R, lift and lower L for 8

  • Draw knee into chest, send leg back to extension

*Repeat the entire series to the L

Sportscentric - Sumo Squats

  • Full range sumo squats

  • Hold at the bottom - oblique leans R & L - 8, 8, 4, 4, 2, 2, 1, 1, 1, 1

  • Squat lift, squat knee to elbow (alternate)

  • Active hold at the bottom 8 OR 16 counts

Sportscentric - Split Stance w/ Armography

  • Split stance

  • lower lift with armography 2 counts, then 1 count,

  • hold at bottom jumps half time then in time

    **High heel chaser**

    Transition 2nd side


Sportscentric - Squat, Lunge and Curtsy

  • Full range squat to alternating back lunges

  • Squat to alternating curtsy lunges

  • Option to take the first set plyometric

  • Option to take the second set plyometric

Sportscentric - Full body or pushup variation

Sportscentric - Sumo with weight (Floor Play)
*Use a 5lb or 8lb weight

  • Sumo Squat swing weight to shoulder height

  • Pulse at the bottom of your range with weight reaching between thighs

  • Active hold *Repeat for another 1-2 sets

Sportscentric - Reverse Lunge Woodchop (Floor Play)
*Use a 5lb or 8lb weight

  • Hold Reverse Lunge woodchop weight from high to low diagonal *opp reach as leg that is back*

  • Chaser: High heel (calf-raises); full range, suspend at the top of the range and only lower mid-way

Sportscentric - Ball Change

  • Ball change

  • Tap out and in 

  • Lift and lower

  • Squat to transition to 2nd side 

  • Repeat everything on the other leg

  • *Chaser: alternate ball change on each leg 

Sportscentric - Skateboard

  • Reverse lunge on the R

  • Forward lunge on the R

  • Keep both knees bent and a 90 degree angle and core tight

  • repeat 

  • Option to add a jump in the middle from standing leg

  • Repeat on the Left side


fire thigh options

Supine Fire Thigh

Prep: (Floor)
• Sit on the floor with your knees bent and legs in a neutral position
• Come to your elbows
• Extend one leg to straight
• Stabilize your upper thigh as you lift your leg up to your opposite knee height


Modifications:
•Shoulder injury: option to lie flat on your back

General Guidelines: Limit up to 4 choreographic options per set

Pregnancy Guidelines/Choreographic options:  
Opt to place ball behind lower back or opt for “Rock it like a Rockette.” No use of green band.  


High Heels

Prep:
• Face into the barre
• Stand elbow distance away with both hands on the barre
• Separate your legs to neutral stance
• Rise onto high heels
• Return to starting position

Modifications:
•Clients who supinate: cue to shift bodyweight towards first and second toe
•Clients who pronate: cue to shift weight to outer edge of foot

General Guidelines: High heels can be incorporated at anytime throughout your fire thigh series

 


Sitting Pretty

Prep:
• Place your right hand on the barre and stand on profile elbow distance from it
• Take a neutral stance
• Rise onto high heels
• Bend your knees and sit down as if you are sitting in a chair
• Keep your hips slightly higher than your knees
• Bend your knees and lower down one inch
• Extend your legs back to starting position

Modifications:
•Knee Injury - decrease range of motion, reduce weight load or resistance all together
•Ankle Injury - choose wide stance or sumo position on a flat foot

General Guidelines: Limit up to 4 choreographic options per set

Pregnancy Guidelines/Choreographic options:
Avoid twisting, keep clients head higher than their hearts.  No unilateral resistance.  

50 Shades

Prep: (floor)
• Stand up high on your knees
• Take hold of the barre with your right hand
• Separate your knees to neutral stance
• Align your shoulders over your hips
• Hinge back diagonally into a moving plank
• Return to starting position

Modifications:
•Knee Injury - double fold mat, opt for “sitting pretty”
•Ankle Injury - opt for “sitting pretty”

General Guidelines: Limit up to 4 choreographic options per set

Pregnancy Guidelines/Choreographic options:  
Opt to choose “sitting pretty”


Rock it Like A Rockette

Prep: (barre/center)
• Hold onto the barre with your right hand
• Turn on a slight diagonal
• Take a neutral stance
• Soften your knees
• Shift your weight to your left heel
• Lift your right leg towards the ceiling
• Lower your right leg back to starting position

Modifications:
•Tight hamstring: reduce ROM

General Guidelines: Limit up to 4 choreographic options per set

Pregnancy Guidelines/Choreographic options:  
Reduce ROM as necessary


Bull Riding

Prep:
• Stand facing into the barre so that your waist is touching
• Take a neutral stance
• Rise onto high heels
• Bend your knees and sit down like you are sitting at a barre stool
• Curve your pelvis under
• Extend your arms to straight
• Broaden your chest
• Begin to bend your knees moving diagonally down towards the wall in front of you
• Return to starting position