Penelope's personal teacher's notes on choreography and music. I intend to take this to class and adjust as students offer feedback. I have a paid subscription to YouTube, so the videos for personal use shouldn't be a liability issue. I'll be updating with my own video demonstrations now that I have access to a barre. A Smith Machine, adjustable pull up bar in a doorway, or countertop can sub for a barre.
Penelope’s Barre Class Choreo 1: SITT ->SISS & HIIT -> HISS PHA ->WBI
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Foot and Ankle Activation for Dance
Horizontal Loading
A general foot and ankle activation for dance styles heavy on jumping, leaping, bounding, and foot work in elevation. Self-massage to promote fluid dynamics and foster tissue tolerance in fascial and other connective tissue; Small motor unit recruitment for stability (Type 1 muscles), Excitation to coordinate muscle groups in turning on and off; stimulation to prime your neural systems for work - this will also assist in warming up for pirouettes.
Music is Lizzo Fitness https://www.youtube.com/watch?v=9yzsh-PDF30
LAR
Self-Massage: Foot
"How-to" self-massage for the feet
| Set | Time |
|---|---|
| 1 | 2 min each foot h:m:s |
A solid means of prepping fluids and connective tissues before every dance class or performance.
ULT
Big Toe Corkscrew SL Anterior Reach
| Set | Reps |
|---|---|
| 1 | 10 each side |
Feel into the spread of the toes in the corkscrew, and allow the fascial system to work for you. Prep for plies.
LLT
Split Squat Drop and Catch
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
| Set | Reps |
|---|---|
| 1 | 10 each side |
If you find this exercise challenging in the hip area, rub & scrub sacral area, reduce reps and choose the lightest weight possible. You can use your bag or water bottle if in a classroom or studio.
SIIT Progressing to SISS Barre Warm Up 1
Horizontal Loading
Approx 15 minutes of SMUR + Mobility drills starting with SIIT, increasing in intensity to SISS.
LAR
UMT
Barre Warm Up; Demi Plie, Tendu Prep, Fondue
FACING BARRE
4x slow SMUR Demi-Plie in 1st
4x slow SMUR Demi-Plie in 2nd
4x double-time (Mobility) Demi-Plie in 1st
4x double-time (Mobility) Demi-Plie in 2nd
4x 1st Position Tendu Prep to 4th Fondue weight shift all directions, each leg
Music = Lose Yourself 2 Dance; Daft Punk + Pharrel Williams
| Set | Time |
|---|---|
| 1 | 4:10 h:m:s |
Workout Blocks
Barre HISS, HIIT, SISS Cardio + Strength
Horizontal Loading
Notes for Johnny: Overall HIIT response due to arrangement of intensity intervals. The two Cardio protocols can easily bring novice students directly to VT2 and beyond, so I leave room to back off and alter the choreography if required. That full Ronde de Jambe is something we work up to over a few months. I'm hinting at PHA here, but Barre by nature heavier on the legs with arms held in position for the majority of the class for whole body. Any feedback in parsing that detail out is much appreciated!
UMT
Barre Cardio Plies HISS
ON THE FLOOR
8, 4, 2, 1 in 2nd Position -> Lunge each direction Plie Pattern
Deep Plies, slow breathing
Squat to Lunge pattern
| Set | Time |
|---|---|
| 1 | 4:46m h:m:s |
LMT
SISS Barre Arms 1
On the floor, with light weights or cork blocks:
Pulses;
1st - Open 1st Position
1st -> 2nd Position
2nd -> 5th Position
Around the World, smooth all positions, all directions, then reverse
REPEAT
| Set | Time |
|---|---|
| 1 | 3:24m h:m:s |
UMT
SISS Barre: Calves, Knees, Ankles, Hips
FACING SIDE BARRE
Internal/External Hip Rotation Tendu 4x each direction
Single Leg Tendu ->Fondue into Demi-Plie 2x each dir
Demi-Plie -> Heels Up -> Releve
SWITCH DIRECTION
Repeat above
FACING BARRE
4th Position -> Calf Raise 8x each leg
2nd Position -> Passe Prep alternating/shifting sides till end
End in dynamic stretch release
| Set | Time |
|---|---|
| 1 | 4:15m h:m:s |
ULT
HIIT Cardio Barre Saute and Changements
ON FLOOR
Saute 1st 8x
Saute 2nd 8x
Changement 1st 8x
Changement 2nd 8x
REDUCE INTENSITY
Scissor legs, travel for 50% above counts
REPEAT ABOVE till end 3x Total
| Set | Time |
|---|---|
| 1 | 4:18m h:m:s |
LLT
SISS Barre Arms 2 LLT
ON FLOOR
Bent-over Row slow 8 count
Chest Flies slow 8 count
Tricep Extensions slow 8 count
Shoulder Press slow 8 count
Bent-over Row fast 16 pulses
Chest Flies fast 16 pulses
Tricep Extensions fast 16 pulses
Shoulder Press fast 16 pulses
| Set | Time |
|---|---|
| 1 | 3:11m h:m:s |
UMT
HIIT Barre Ronde de Jambe
FACING BARRE
Tendu -> Demi-Prep ->Degage -> Passe 4x ea dir
Switch legs, repeat
FACING SIDE BARRE
Ronde de Jambe au Terre 4x front
Ronde de Jambe au Terre 4x back
Ronde de Jambe full extension 2x front
Ronde de Jambe full extension 2x front
SWITCH DIR and Repeat pattern
| Set | Time |
|---|---|
| 1 | 4:58m h:m:s |
Barre Core HISS -> SISS
Horizontal Loading
Approximately 15 minutes of barre/ballet-specific core drills.
LMT
HISS Barre Abs/Core LMT
ON MAT
Dead Bug 8x
Ab Twist Reaches legs to ceiling, holding weight w ankles 8x
Double Leg Lift/Lower w weight/ball 8x
REPEAT SEQUENCE 3X
| Set | Time |
|---|---|
| 1 | 3:24 h:m:s |