Name: Playbook - Kendall Sasselli - Lowerbody BARRELESS BASICS
Uploaded: 2023-11-25T07:00:37.413Z
Duration: 25 min
Description: Lowerbody BARRELESS BASICS

Going through some of the basic moves used in barre sessions. Focusing on form. If you want more in-depth of how to do these moves, please refer over to THE FOUNDATIONS under Barre 1.

1st position variations- keeping heels together, toes apart into a V shape, fist distance away.

Keeping heels together, toes apart into a V shape, fist distance away. Lift in releve, heels go up & down, while legs are extended.

1st Position Full Extension Heel Lifts

Keeping heels together, toes apart into a V shape, fist distance away. Lift in releve, heels go up & down, while legs are bent.

1st Position Heel Lifts

Keeping heels together, toes apart into a V shape, fist distance away. Lift in releve, heels stay up while you bend and extend halfway like you're sitting on a chair and propping yourself back up. Keep back flat and lengthened. Tuck pelvis in to activate the glutes.

1st Position Plié

Keeping heels together, toes apart into a V shape, fist distance away. Lift in releve, heels stay up while you bend and extend halfway up an inch and down an inch. Keep back flat and lengthened. Tuck pelvis in to activate the glutes.

1st Position Up & Down an Inch

Keeping heels together, toes apart into a V shape, fist distance away. Lift in releve, heels stay up while you hold that bend and press & pulse the toes down. Keep back flat and lengthened. Tuck pelvis in to activate the glutes.

1st Position Pulses

Barreless 1st Position Variations

2nd position variations- Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes.

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Bend & extend halfway like you are sitting down onto a chair and propping yourself back up.

2nd Position Plié

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Bend & extend going up an inch & down an inch, try not to come to full extension.

Up & Down An Inch 2nd Position

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Hold the bend & press and pulse.

2nd Position Pulses

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Hold the bend and begin bring heels up and down.

Single Leg 2nd Position Heel Lifts

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Keeping one of the heels up, bend & extend into releve. Repeat on both sides

Single Leg Releve 2nd Position

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Hold the bend and slowly bring yourself down to bend up an inch and down an inch on one leg, repeat on both sides.

Single Leg Heel Lifts Up & Down an Inch

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Hold the bend and begin to bring one heel up & down. Repeat on both sides.

Single Leg Heel Lift Pusles

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Hold the bend and begin to bring one heel up & down. Repeat on both sides

2nd Position Heel Lifts

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Bend & extend while heels are lifted in releve.

2nd Position Releve Plié

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Hold the bend and begin to press and pulse down.

2nd Position Releve Pulses

Bring legs out wide, knees in line with the toes going outwards. Back is flat, making sure to tuck tailbone in while squeezing the glutes. Hold the bend and begin to go up and down an inch staying with heel lifted.

Up & Down an Inch Releve

Start in 2nd position
1. Lift to extend up
2. Then lift heels up
3. Bend down press & repeat

Lowerbody BARRELESS BASICS

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