BODYBALANCE 46 ASSESSMENT OVERVIEW - Les Mills

TRACK 5:HIP OPENERS (2 OF 3 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
SEATED STAR POSE
SEATED HIP AND BUTT STRETCH
MODIFIED LOTUS
TRACK COMPETENCY – YES / NO
Soles of feet together
Hands on floor behind
Feet hip-width and on floor
Lift your butt up and cross ankle over knee, sit down again
Knees to the side
Hand on floor beside front hip
FITNESS: muscular strength and flexibility
COMMENTS:
SEATED STAR POSE
Lift chest
SEATED HIP AND BUTT STRETCH
MODIFIED LOTUS
Press knees down
Lift chest (to straighten spine) and flex top foot
Side Bend – C-shape to spine. Reach back arm up
and over towards the front
Relax neck and shoulders
FEEL: Open, stretch, strength, and length
TRACK 6:CORE – ABDOMINALS (3 OF 4 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
LEGS SHOOT OUT SEQ.
LEG SCOOP AND LIFT SEQ.
SUSPENDED SUPINE TWIST
TWIST CRUNCH
TRACK COMPETENCY – YES / NO
LEGS SHOOT OUT SEQ.
Extend body out long, lower back pressing towards the
Sweep your arms around, curl in, shoulder blades
floor (arms overhead, legs suspended)
lift, knees to chest, hands reach for ankles
LEG SCOOP AND LIFT SEQ.
Scoop leg out and flex foot (leg approx. 45 degrees)
Chin in
Scoop other leg out and flex foot
Roll down
Curl up in four stages, getting higher each time (curl ribs to
hips, lower back stays pressing down)
Reset knees over hips
SUSPENDED SUPINE TWIST
Arms straight out to side
Lower knees to one side
Split your legs; top leg out to side – both legs off the floor
Knees bent, toes to floor
Fingers to the side of face
FITNESS: Core, abdominal and lower back strength
COMMENTS:
TWIST CRUNCH
Weight even and anchored in both shoulders
Eyes up
Twist elbow to opposite lifted knee, repeat other
side
Lower slowly
FEEL: Control, stabilization and strength
© Les Mills International 2009 6