Prior to class: Double check all steps are securely set up with 2 risers on each side. Clients are NOT allowed to use a step without rises unless a mat is placed beneath it to prevent it from slipping.
Dynamic Warm-up: to be performed behind the step. Also permitted are: Plankography • Roll Downs & Static Balances on top of tramp
Ready Set Sweat: Introduce directional cues: back of step, top of step, front of step, right side, left side, corners 1 (right front) & 2 (left front).
RSS is also designed to continue to warm clients up while learning the basic Step It Up choreography • Marches • Taps • Basic Step Up • Knee Up/Power Skip Up • Kick Up/Power Kick Up • Curl Up/Power Curl Up • “V” & “A” Steps • Repeater Knees/Repeater Curls • Up & Overs
Cardio Routines: (2 songs) Option to choose from Step It Up routines provided on trainer portal. All cardio combinations should be taught as progressions similar to tramp stamp and DYAO
Sportscentric: Option to perform series standing on ex. Squat, lunge, deadlift or standing / kneeling behind.
Bootycamp: Option to perform series standing on or behind step. Option to kneel on step or elevate feet on step for bridge.
Upper Body: Option to use free weights, bands, armography, or any body weight/resistance exercises ex. Push ups, dips
step cardio routines
Step Cardio Steps
Basic (R, L, A)
Corner 1 to Corner 2
Reverse “V” step - St. right acroos left, turn over left shoulder, step R, L to other side
“A” step - profile/facing
“K” step - profile only
“L” step - facing only (step knee, step off side, step knee, step back)
“I” step - facing only(up up jax, down down jax)
“T” step - profile/ facing step: up up out out in in down down
“X” step - profile/facing step or facing front (up, up, out front, out front, up, up, out back, out back)
“Z” step - facing only - (up up, over over, diag down diag down, over over)
Up & Over (on profile)
Revolving Door - (2 hop turns)
Helicopter - 2 hop turns
Rocking horse - step hammy/step kick
Tap Back - lunge off the back of step w/o weight
Split Basic - step up/tap back /tap back/ step down