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Exercise } Time/Reps
Pushups } 10
Planks } 2 min
Plyometric Pushup } 10
Hand Touch Plank } 2 min
V-Pushup } 10
Body weight squats } 40
Band Step Outs } 15/side
Calf raises } 40
Squat Jumps } 20
Glute Bridges } 2 min
Ankle balances } 3 min/side
Dance Cardio } 10-30 min
Frog / Swiming } 20
Stretch in Jacuzzi }

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Tilt
15/02/19

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15/11/18 to 1/04/19
Flat back development

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Contractions & isolations
26/09/18

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leaps in second
11/03/19

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jete
11/03/19

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08/02/19 compared to 13/11/18

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Flexibility stretches

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Arabesque development

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Splits development from 15/11/18 to 29/03/19

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Jump exercises
26/03/19

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Pirouette comparison

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Fortifications

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Tilt lines

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Turns

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Flat back

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Lateral stretch facing sideways

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Lateral stretch facing downwards

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Fan kicks
05/04/19

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Kicks
08/02/19

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Leaps in second
05/04/19

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Jetés
05/04/19

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pirouettes
08/02/19

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Raised shoulder in 'drop cross, arms in second position'.
02.04/19

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Codified steps 5-8
18/03/19

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Codified steps 1 - 4
18/03/19

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Petit allegro
01/03/19

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Codified positions of the feet incorporated from ballet.

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13/11/18 Right angles in the Matt Mattox technique.

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Matt Mattox technique

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Matt Mattox Freestyle Jazz Dance Technique/Choreography - Taught by Bob Boross

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04/04/19

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Vaganova Ballet Academy

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Vaganova Ballet Academy 7th grade Adagio center

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20/03/19

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20/03/19
Petit Allegro (jumps)

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Myself doing adagio.
11/03/19

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Battement Tendu Jeté
23/01/19

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Battement Tendu
12/02/19

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02/04/19
Fondu Exercise

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Vaganova method of Battement Fondu

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Ballet Tutorial For Beginners - Vaganova Method - Battement fondu

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Vaganova Ballet Academy. Asya Bogdashkina, Ksenia Sevenard, Marat Bikmukhametov, Lev Petrov.

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04/0419

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Myself doing a Plie exercise consisting with port de bras.
04/04/19

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Port de bras

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Ballet Tutorial For Beginners - Vaganova Method - Port de bras

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The Vaganova Method

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The Vaganova method is a method of teaching classical ballet that was founded by Agrippina Vaganova, who founded a syllabus for teaching the art of classical ballet. Its origins are derived from the teaching methods of the instructors of the Imperial Ballet School, school of the Imperial Ballet (today the Kirov/Mariinsky Ballet), an academy that is today called the Vaganova Academy of Russian Ballet.

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In the first picture on the left you can see that my back is arched and my neck isn't

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Ballet

1.     Barre work - 60

2.     Adage / port de bras – 62

3.      turns - 54

4.      Petite allegro – 54

5.     Grande allegro – 54

6.     elevation - 50

7.      retention and repetition   - 50

8.     Musicality and dynamics – 50

9.     Performance – 42

10.Commitment and progress – 60
Average 54

Jazz

1.     Isolation - 54

2.     Traveling - 46

3.     Arm line – 50

4.     Extension – 50

5.     Turns - 52

6.     Elevation – 54

7.     Retention and repetition – 48

8.     Musicality and dynamics – 56

9.     Performance – 52

10. Commitment and progression – 58
Average – 52

Contemporary

1.     Placement and alignment - 62

2.     Transference of weight – 62

3.     Coordination - 60

4.     Style- 62

5.     Traveling – 60

6.     Artistic elements      k/performance -60

7.     Musicality -62

8.     Commitment and progression – 62

Average – 61

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In order to effectively achieve 'turn out' i use my adductors and mainly lateral rotators which allow me to perform movements in a turned out position. I can strengthen these muscles through the 'frog' exercise in swimming.