iSculpt Ballet, Set 16

iBallet 16: Magic Circle (60 minutes) ♥♥♥

Barre work (21:20)

▪ Plié 2nd position / with side stretch / hold down and pull ribs side-to-side

▪ Small plié 1st position in relevé with ball between knees / Press knees on the ball

▪ High lunge stretch

▪ Sweeps with the magic circle between hands: Plié 2nd position, sweep opposite leg across and pump circle

▪ Hold plié in 2nd position and arms in front, then pump circle with hands

▪ Kick front (bring arms forward), 3 steps to change side (bring arms overhead)

▪ Chair pose and pump the circle

▪ Obliques: Feet in 2nd position plié with hands of magic circle, reach down one side and pump, then sweep up to the other side

▪ Pumps with towel: Feet in 2nd position plié with towels between hands, twist the body side and exhale as you pump twice, then switch to other side

▪ Tricep stretch with towel

Core work (11:19)

▪ Kick lift pulse with magic circle in hands

▪ Ball lifts with magic circle between ankles / pulse circle between legs

▪ Double knee stretch with magic circle in hands / hold shoulders isometrically

▪ Rollover and teaser with magic circle between ankles

▪ Seated obliques: Side twist, pumping the magic circle between the hands

Floor work (9:41)

▪ Pelvic tucks with feet on floor 1st position heels up and magic circle between inner thighs / press thighs on circle (5 min)

▪ Outer thigh with band / Inner thigh with magic circle between knees

Stretch (8:33)

▪ Lie on back with feet together and knees open. Place towel over the face and relax the body (5 min)

▪ Spinal twist

▪ Seated forward bend with one leg straight and the other bent

Notes:

▪ Good music: Begins with a couple of songs that are kind of cool and quiet but still has a nice beat, then moves into more of tribal rhythm and dance music

▪ Nice plié series in 2nd position to warmup (4min) followed by TOUGH plié work with the ball (4 min).

▪ Challenging core work and short but well-balanced floor work (with emphasis on inner thighs).

▪ The stretch is more of a guided relaxation.