Beginner Footwork Session
1 Week Plan - Repeat this session 4x
e.g. Monday, Wednesday, Friday, Sunday
Exercise #1 - Hold en garde for 30sec. + 10sec. flex
Exercise #2 - Hold lunge for 30sec.
Exercise #3 - Balance exercise right leg out and back 3x, left leg out and back 3x
Exercise #4 - Stepping in place 30sec. (15 sec. slow, 10 sec. medium, 5 sec. fast)
Exercise #5 - 1 Advance, 1 retreat 5x; 2 advances, 2 retreats 5x… up to 4 5x
Exercise #6 - Bouncing in place while in the en garde position 15sec.
Bouncing forward and back while in the en garde position 15sec.
Exercise #7 - 3 Sets of 10 micro push-ups
Exercise #8 - 5 squat jumps
Exercise #9 - Lunge and hold for 3 sec, recover back 5x
Exercise #10 - Lunge recover back fast 10x
Exercise #11 - Lunge and hold for 3 sec. recover forward, retreat 5x
Exercise #12 - Lunge recover forward, retreat fast 10x
Exercise #13 - Slow advance lunge, recover back retreat 10x
Exercise #14 - Fast advance Lunge, recover back retreat 10x
Note: Please make sure you get someone to watch you to check your technique or alternatively you can video yourself. If you have any queries please do not hesitate to get in touch. Remember when lunging that your front toe lifts first!