Tuesday, September 6, 2016

Leigh's Pointe Class Barre Exercises

NOTE: Do not attempt these exercises at home until you have performed them in class so you know the proper way to do them.

1. Ankle rolls to warm up the feet and ankles
Parallel - gently roll the R ankle in small circles, keeping the toes on the floor - 4 cts en dehors, 4 cts en dedans. Repeat with L foot. 2x on each side.
1st position - repeat above turned out, all the way up to the top of the hip, keeping toes on the floor and hip joint loose - 4 cts en dehors, 4 cts en dedans. Repeat with L foot. 2x on each side.

2. Tendu/flex
1st position - tendu devant with R foot, flex at ankle, rond to side en l'air, tendu close 1st. Repeat from side to back and back to side. Demi-plie and fully stretch. Repeat with L foot. Repeat starting from back.

3. Marches
Parallel - roll through feet (toe-through ball) 8 times, then step back to parallel lunge with R leg, flexing L ankle with heel on the floor, then return to parallel and push over the R arch. Repeat with L foot.
1st position - repeat above marches turned out. Cross the R leg back to a long 4th position lunge and then push over the arch in a wide second lunge. Repeat with L foot.

4. Coupe springs
1st position - spring R foot off floor as if in saute, without lifting top of thigh. 8x R, 8x L.
5th position - repeat in 5th - 8x devant no change, 8x changing. Repeat with L. Repeat en arriere R and L.

5. Eleves (straight knee releves)
Parallel - lift heels and roll up to full pointe in 8 cts, roll down in 8 cts. Roll up in 4 and down in 4 - repeat 2x. Roll up in 2 and down in 2 - repeat 4x. Roll up in 1 and down in 1 - repeat 8x.
1st position and 2nd position - repeat turned out and in shallow 2nd position.

6.Slow roll-ups
1st position - demi-plie 2 cts, roll to demi en pointe 2 cts, straighten knees to full pointe 2 cts, roll down with straight knees 2cts. Repeat 4x. Repeat in 2nd position 4x.

7. Releves
Parallel - demi-plie with heels into floor, press up to releve, 4 x, hold balance 4 cts, roll down 4cts. Repeat 4x. Repeat in 1st and 2nd positions.

8. Sousous breakdown
5th position - demi-plie, lift heels without fully forcing the arch or rising to full pointe, then using the toes, spring to a tight souous, both legs moving evenly to center. Hold sousous for 4cts and then evenly roll down to 5th position demi-plie. Repeat 4x. Repeat with L foot front 4x.

9. One-leg balance
Parallel - rise with straight knees to full pointe, lift R foot to parallel coupe, full down slowly on L foot to demi-plie, return R foot to parallel. Repeat with L foot. Repeat 4x.
1st position - repeat with turned out feet. Rise to full pointe, shift R foot to back of ankle and roll down on L foot. Repeat with L foot 4x. May also be repeated with foot at front of ankle.

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