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NAME

What Is IT?

Form

Notes


Short Range / Mid Range

Shorter extension in arms

5-9" range of motion

Used as a starting point or active recovery


Long Range

Long extension in arms

9-19.9" range of motion


Sprint

Rapid and intense movement with arms and legs

Core is engaged, hips are tucked

  • no longer than 30 sec

  • not to the tempo


Squats

Focuses on lower body through bent knees and hands on lower rails


Strikes

Powerful and forceful strikes through arms and legs


Strike, HOLD

Strike and hit the handlebar with the opposite hand for emphasis


2x2

2 long range, 2 short range


4x4

4 long range, 4 short range


Resistance

Moves done with resistance, which is controlled by the black knob

  • start with 3 for beginners

  • always have 1 resistance song


Double Time

Moves done at twice the beat of a single count


Triple Threat

1, 2, strike


Pause

Long range with a pause (not powerful strike up)


Drops

Drop hips back and down with hands on the lower rails


Peek-a-boo

Move body from one side to another w/hands on handrails


Stomps

Hands on the railings, and “stomp” your feet into the ground

Squat to get lower and get a longer stride.

Lower body power move


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