Barre Mobility And Flexibility

Exercise Group:

Warmup Exercises:

• Plié [parallel]
• Heel Raise [parallel]
• Plié - Heels Lifted [first]
• Alternating Heel Raise [parallel]
• Toe Circle - Knee Swing
• Toe Rotations

Main Exercises:

• Plié - Heels Together
• Heel Raise [first]
• Plié - Heels Lifted [first]
• Heel Raise [first]
• Alternating Heel Raise [first]
• Plié [second]
• Heel Raise [second]
• Plié - Heels Lifted [second]
• Alternating Heel Raise [second]
• Backward Foot Tap (right then left leg) [first]
• Reverse Lunge (right then left leg) [first]
• Reverse Yogi Squat (right then left leg) [first]
• Reverse Leg Lift (right then left leg) [first]
• Figure 4 Heel Raise (right then left leg) [first]
• Abductor Leg Extension (right then left leg) [second]
• Leg Swings - Toe Tap (right then left leg) [second]
• Forward Leg Lifts (right then left leg) [second]
• Reverse Yogi Squat (right then left leg) [second]
• Leg Swings + Reverse Yogi Squat (right then left leg) [second]

Cooldown Exercises:

• Forward Stretch - Pedal Out Feet
• Forward Bend Stretch
• Figure 8 Leg Swing (right then left leg)
• Side Bend Stretch (right then left arm) [second]
• Toe Circle - Knee Swing
• Toe Rotations
• Figure 4 Chair Stretch (right then left leg)

Workout Duration:

• 24 min total
• No rest other than between moves
• Single countdown clock

Timing Details:

• Alternate between Stretches (at your own pace)
• 20 secs of rest
• Repetitions (to the beat - 130bpm)
• Pulses (double-time)