I debuted R13 tonight in my cardio kickboxing class. I forgot one of the sections and improvised, but nobody knew what it was supposed to be anyway, so I was okay.
There is a lot of bobbing and weaving spread over several sections. A couple of them may aggravate the knees:
- Section 4A: Assume right lead. During a double bob & weave to the right, as you do a left front knee strike, you simultaneously do a right cross (turning the shoulders). When I do this, I tend to pivot on my right foot, but if you don't, I think you could torque your knee. Maybe it's because I don't have the flexibility to twist my upper body without involving the lower body?
- Recovery B: Assume right lead. There's a triple jab cross (to the right), followed by a right jab, right front knee strike (all facing the right wall), followed by a left back kick. Immediately afterwards, you turn to repeat on the left side. I have reservations about pivoting right after a back kick so I'll modify it.
The participants had a giggle-fest over the choreographed abs section (especially when you shimmy down during the "aye-AYE-aye-aye-aye-AAYYYEE!" refrain).
My class is only 55 minutes long, so I only have time for either the finesse or strength section. I did finesse for the first time and asked the participants whether they wanted me to do that in the future in lieu of strength. They thought finesse was fun, but want strength in the future because it's harder.
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