Name: Playbook - Shuffle Léa - Week 3
Uploaded: 2024-03-01T16:19:46.315Z
Duration: 100 min
Description: Week 3

When your feet are together, bent your knees.

Twist your hips to open your feet and legs.

Keep your legs straight while they are open.

- always face forward with your upper body even during the twist and feet opening.

House Happy Feet

Knees inside, 2 legs bent.

Knees outside, one leg is bent, the other one tap with toes (leg straight).

- weight on the bent leg

- Shoulders facing the same way as the tapping foot.

T Step

When you cross: toes out with bent knees (weight is on toes)

Uncross : knees and feet are in and bent (weigh is on toes)

Go out on your heels : straighten your legs out (weight is on heel)

Come back in : knees and feet in and bent (weight is on toes)

Try to make it bouncy.

W Step

Day 1

Same as the shaper running man adding a twist of the lower body (crossing over with back leg and turning in)

- Weight slightly back, and chest up

- Keep your upper body facing forward (you can even give a little twist with the upper body on the other side)

- Give it power

Polly Pocket

Practice with double shaper running man

Same as the double shaper running man adding a twist of the lower body (crossing over with back leg and turning in)

- Keep your upper body facing forward (you can even give a little twist with the upper body on the other side)

- Weight slightly back, and chest up

Double Polly Pocket

Day 2

Double Polly Pocket
Regular Running Man
W Step

1/ Front foot : flat and slightly bent. 70% weight on front foot.
Back foot : straight on toe. 30 % weight on front foot.

2/ Jump and slide front foot to the middle and lift bag leg to the middle.

3/ Extend the lifted leg to the front and slide back with the foot on the ground. Land on both feet at the same time.



Posture :

- look forward: shoulders back and chest up
- stay relaxed
- stay light on your feet (on your toes)
- keep your weight on the middle line
- hop less, slide more



Tips for going faster:

- engage your core
- less space between your feet
- only think about your front foot, the other will follow

Regular Running Man

Day 3

Start with feet and knees bent, toes connected. 
Weight in the center.

Going to the right side: first try to pivot around your left toes and then the right heel. 
Once comfortable with this try to do both at same time. 
The weight is on both feet.

Come back to the middle position.

Going to left side: pivot around your right toes and left heel.

V Step

Start with right toes.
Your upper body and legs are facing to the left. 
The weight is on left foot.

Then, change sides by turning to the right. 
The weight is still on left foot but you touch the ground with right heel.

Keep facing to the right and transfer your weight on the right foot (flat). And the left toes will be on the ground.

Change sides by turning to the left. 
The weight is still on right foot but you change to left heel.
Keep facing to left side but transfer your weight on the left foot, right toes on the ground.

Etc…

Toe Heel

Day 4

Regular Running Man
Skating Running Man
W Step

Front foot flat and slightly bent.
Back foot straight on toe.

Both feet slide to center at the same time.

Then bring the previously back foot forward and previously front foot backward at same time.


- look forward: shoulders back and chest up
- weight is on the middle line
- keep the belly sucked in
- stay light on your feet, on your toes

Skating Running Man

Day 5

Skating Running Man
Double Shaper Running Man
W Step

- the weight is slightly back

Back leg bent and foot slightly on toes (practically flat).
Front leg straight and foot on heel.

At same time: 
- Lift the back foot.
- Front foot going back to center.

At same time:
- Kick down with the lifted foot.
- Middle foot goes back.

Transfer your weight on the front foot

Come back with your weight on the back foot.

Etc…

Double Shaper Running Man

Day 6

The third part of the choreography include those 3 moves :
- W Step
- Double Shaper Running Man
- Double Polly Pocket

Count :

- 7 and 8 : W Step
- 1 and 2 ; 3 and 4 : Double Shaper Running Man
- 5 and 6 ; 7 and 8 : Double Polly Pocket

The Third Part Choreography

Day 7 : Choreography

Week 3

Absolutely loved the program!! Still some work to do but I am getting there thanks to you 👍🏼

Week 3

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