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ARM AKIMBOS
Arm Placements
- 32 Arm Akimbo up and down
- 32 Wrist
- 32 with yanvalou 7-4
- 32 with yanvalou 7-1
- Counterpositions up and down
- Counterpositions Wrist
- 32 with flexing
- 32 with flexing counterpositions
- 32 BodyFlow
- 32 Bodyflow wrist
- 32 BodyFlow Counterpositions
- 32 BodyFlow Counterpositions Wrist
Here you do the basic hand placement in different combinations.
ROCKING AND SWINGING
Hips Rocking, Swinging
- Rocking, Akimbo, Le, Diamond
- Swinging Akimbo, Le, Diamond
- Stabs Closed feet
- Stabs Parallell feet
- Stabs diamond feet (turned out)
- Pelvic Rocks in position 2-6-4-8
- Strength Combo 5 & 6
The various hip rocking and swinging exercises.
Additional info Rocking and Swinging
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BASE BALANCE AND GROUNDING
15 base positions
- 15 positions right foot
- 15 positions left foot
- 15 positions alternating starting right
- 15 positions alternating starting left
- Leg push ups in each of the 15 positions (10 in each)
- Lying on back raise feet and point/flex
- Extra strength combo, position 5.6.7
- Lifting toes do 15 positions
- Falmingo: 11 with ankle and knee combo
Base balance and feet exercises
Feet and base akimbos.
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Centre and contraction work
Centre and contractions Akimbo
- Chestrock in situpposition
- Rocking forward and back chest standing
- Rocking forward and back sitting on knees
- Swinging forward and back standing
- Swinging forward and back sitting on knees
- Regular situps
- Regular sit-ups with feet raised
- Situps diagonals
- Damballah Rolls
- Pelvic Rock
- Pelvic rock twisted
- Chestrock in pelvic pisition
- Chestrock in pelvic pisition twisted
- Pelvic rocking twists
- Chest rocking twist
- Pelvic Rock Foot variation
Make sure you are in centre and around centre.
Centre and Contractions
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Back and FULL BODY
Back and full body
- Select All
- Dringking Lion
- Drinking Lion position 2
- Sneaking Leopard (girlposition)
- Sneaking Leopard position 2
- Running leapard (feet apart)
- Running leopard feet together
- Mambas
- Cobras
- Regular Push ups (wide, together, normal)
- Static hold in each position including crocodile
- Dancing Leopard
- Monkey
- Gorilla
- Crockodile
- Lizard
- Scorpion
Back and Full Body
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SUPERBELLY COMBO
- DAMBALLAH
- CHESTROCK DIAGONAL
- LEG UP CRUNCH
- TURTLE (PULL FEET INN TWIST)
- TURTLE ON A BIKE
- MOUNTAINCLIMBER
TALAWAs
TALAWAS
- Hungry Belly
- Leaning Diva
- Diving Eagle
- Flexing eagle
- Dizzy Man
- Wine 3, step 15
- Yanvalou 15
- Edem Chante
- Rhythm Method
- 32 flow paths
- 32 flow undulation
Talawas
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HOMEWORK, OBSERVATIONS AND PERSONAL GOALS
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HIPS
Wines (Round the Centre)
- Round Centre in 5
- Round Centre in 6
- Round Centre in 7
Technical Wines
- Technical in 5
- Technical in 6
- Technical in 7
Wines (in centre)
- In Centre 5
- In Centre 6
- In Centre 7
Swings (with last mile)
- Swings in 5
- Swings in 6
- Swings in 7
Figure 8s
- 8 in 5
- 8 in 6
- 8 in 7
Hip and knee "juks" and "Jacks"
- Knees inn hips inn
- Knees out hips out
- Knees inn hips out
- Knees out hips inn
This is done low in base akimbo 5 og 6 and done in akimbo 1 when high. Practice both!!!
Polyquality exercises
- Shakes and trembles
- Tension training
- Polymovement
- Polycentric movement
- Lickfoot
- Roundkick
- Cutt knee
- Machete turns
ADDITIONAL EXERCISES

TALAWA CORE AND ESSENTIALS

ARM AKIMBOS

ROCKING AND SWINGING

BASE BALANCE AND GROUNDING

Centre and contraction work

Back and FULL BODY

TALAWAs

HIPS