BODYBALANCE 46 ASSESSMENT OVERVIEW - Les Mills

TRACK 9:FORWARD BENDS – HAMSTRINGS (6 OF 8 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
FLAT BACK EXTEND
FORWARD FOLD
WIDE LEG FLAT BACK EXTEND
L HAND AND TORSO TO R LEG
WIDE LEG FORWARD FOLD
PYRAMID POSE
TRIANGLE POSE
TABLETOP POSE
TRACK COMPETENCY – YES / NO
Hands to upper shins
Bend your knees, hands to the floor
Belly lifted into the spine to support your back
Left foot lunges way back behind you
Turn to the front, hands under shoulders, arms straight
Bend your right knee
Left hand to outside of right foot and chest over thigh
Bring your body back to the front
Hands to the center, under your shoulders
Pick up the ball of your left foot, turn/pivot it directly to the
side wall
Hands on the floor, chest over your thigh
Left hand to shin
Inhale and open your right arm to the ceiling
Bend your front knee, slide the back foot in
Sit down; legs straight in front; hands behind fingers face out
FITNESS: Length & flexibility through lower back &
hamstrings
COMMENTS:
FLAT BACK EXTEND
Straighten your arms; chest lifts forward so you
have a flat back
FORWARD FOLD
WIDE LEG FLAT BACK EXTEND
L HAND AND TORSO TO R LEG
WIDE LEG FORWARD FOLD
PYRAMID POSE
TRIANGLE POSE
TABLETOP POSE
Chin tucked in
Head down
Press chest forward so your back is straight
Toes turn in, heels press outwards
Head rests on shoulder (if possible)
Crown of your head towards the floor
Shoulder blades draw up and in towards spine
Drape down your leg
Tuck your tail under
Eyes down for more balance or up for a challenge
Lift the front of your body to the ceiling
FEEL: Strong, active legs and long, relaxed spine
TRACK10/11:RELAXATION & MEDITATION
TRACKCOMPETENCYNOT REQUIRED– PLEASE REVIEWCOMMENTS
COMMENTS:
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