Angela's Strength Notes!
Nice to meet ya: closed kinetic
Intro: hold a low squat
Verse: a. 2 lunge tap backs, holding low, 2 small pulses (8)
Verse b. Double time pulses
Verse c. Wide isometric hip swings
Chorus: plie squats with arm swings
What a man gotta do: open kinetic
Verse: a. 24 side leg pulses
Chorus: 16 Inner thigh leg pulses, 8 top leg lifts meet the bottom leg and drop
X 2
Bridge: single scissor kicks
Chorus: Rt/Lt
What a night: (biceps and triceps)
Verse: a 4 drop lunge bicep curl
Verse b. Bicep concentration curl on knee
Chorus: a. tricep extension with lunges
Chorus b. 4 Alternating straight arm lifts, 2 pulses, slow lower.
Know your worth (back)
Verse: quadruped reverse flye
Chorus: high row pulse for 16, 8 low row with straight leg lift
Let’s be friends (Plank push ups)
Verse: Bear knee taps
Chorus: 4 slow push ups, 8 regular
Bridge: elbow drops to dolphin plank and back to full plank
Paper Rings (metabolic)
Verse: a. Pony
Verse b. Forward led to corner
Verse c. Jack, 4 knees (3) 4 jacks
Chorus: 6 scissor lunges, turn in a circle
Bridge:gate swings
Verse: Pony
Chorus: 6 scissor lunges, turn in a circle
Verse a, 2, b’s
Slow break: forward hops and back squats
Chorus: 6 scissor lunges, turn in a circle
Bridge: gate swings
Technicolor (chest and abs)
Chorus: v chest flies
Verse: a. knee repeater oblique crunch
Verse b. Inner thigh scissors (drop to hollow for level 3)
Bridge: bicycles
Intentions (shoulders + stretch)
Chorus: 8 lateral raises, 8 v bicep lifts with palms up
Verse: stretch