TOV Pure Barre Teaching Certificate 100% Accurate
Knock Kneed Set-Up - ANSWER Grab all your equipment, come to your favorite spot at
the barre
Grab your ball
Come to face the barre
Elbows distance away
Press ball into the top of the barre with both hands
Feet are hip width apart and parallel
Rise high onto your tippie toes
Bend your knees, sink your seat towards knee level
Bring your inner thighs together
Heavy Tailbone
Knock Kneed: Choreo - ANSWER Press, Press Down an Inch Up an Inch 4X/48s
One, Press, One pulse 4X/48s
Press, Press, Knees Open, Close
One press, One Squeeze
Ball between the palms, Pulse squeeze tempo 16X/48s
Set-Up: Chair High-V - ANSWER Double up the tube and bring it around both thighs
Walk all the way into the barre
Heels together toes apart
Rise high onto your tippie toes
Glue your heels back together
Pull off the barre with straight arms
,Bend your knees, sink your seat towards knee level
Arms straight, back is flat, if you need to adjust your feet do so now
Heavy tailbone
Chair High-V: Choreo - ANSWER Down and inch, up an inch
Down an inch, up an inch, tuck, tuck
Come to low heels: down and inch, up an inch
Down an inch, up an inch, press, press
Come to flat feet: one tuck, one press
Tuckpress to finish
Set-Up: Wide Second - ANSWER Right hand on the barre, left hand on the hip
Bring your feet wider than your hips, turn your toes out slightly
Bend you knees, sink your set towards knee level
Rise high on your tippie toes
Heavy tailbone
Wide Second: Choreo - ANSWER Down for two, up for two
Puldownhold
Left arm forward, hips circle
Reverse the circle
Heels lower, lift
Tippie toes pulsedownhold
Pulse tempo
Thigh Stretch TOV - ANSWER Come to the center of the room
Take a big step forward with your left leg
, One hand on each side of your foot
Walk the hands back, right arm by your ear, side bend, look up under your right arm
Right elbow across your body, clasp the hands and twist
Come back center, option to reach for your right foot with your left hand
Pull it close to your seat, anchor your left shoulder to your thigh elbow wide
Carefully release, shift your weight back, seat up, chest up, chin up, foot is flexed
Option to stay here are side forward into your best split stretch
Press yourself up and back, Switch it out
Take a big step forward with your right leg
One hand on each side of the foot
Walk the hands back, left arm by your ear, side bend, look under your left arm
Left elbow across your body, clasp the hands and twist
Come back center, option to reach for your left foot with your right hand
Pull it close to your seat, anchor your right shoulder to your thigh elbow wide
Carefully release, shift your weight back, seat up, chest up, chin up, foot is flexed
Option to stay here are side forward into your best split stretch
Plant your right foot, plant your left foot, both legs straight, nose towards your knee, flex
the front foot, option to grab your right foot with your left hand
Stay facing the front, step together
Forward fold grab behind your ankles, knees, or calves to pull your chest towards your
thighs
Bend your knees, hands on your thighs, roll up slowly
Seat Standing Pretzel: Set-Up - ANSWER Grab your ball
Face the barre, elbows distance away;
Heels together, toes apart;
Bend R knee in line with your hip; Heel to seat; Toe is pointed; Press the ball into your R
leg
Knock Kneed Set-Up - ANSWER Grab all your equipment, come to your favorite spot at
the barre
Grab your ball
Come to face the barre
Elbows distance away
Press ball into the top of the barre with both hands
Feet are hip width apart and parallel
Rise high onto your tippie toes
Bend your knees, sink your seat towards knee level
Bring your inner thighs together
Heavy Tailbone
Knock Kneed: Choreo - ANSWER Press, Press Down an Inch Up an Inch 4X/48s
One, Press, One pulse 4X/48s
Press, Press, Knees Open, Close
One press, One Squeeze
Ball between the palms, Pulse squeeze tempo 16X/48s
Set-Up: Chair High-V - ANSWER Double up the tube and bring it around both thighs
Walk all the way into the barre
Heels together toes apart
Rise high onto your tippie toes
Glue your heels back together
Pull off the barre with straight arms
,Bend your knees, sink your seat towards knee level
Arms straight, back is flat, if you need to adjust your feet do so now
Heavy tailbone
Chair High-V: Choreo - ANSWER Down and inch, up an inch
Down an inch, up an inch, tuck, tuck
Come to low heels: down and inch, up an inch
Down an inch, up an inch, press, press
Come to flat feet: one tuck, one press
Tuckpress to finish
Set-Up: Wide Second - ANSWER Right hand on the barre, left hand on the hip
Bring your feet wider than your hips, turn your toes out slightly
Bend you knees, sink your set towards knee level
Rise high on your tippie toes
Heavy tailbone
Wide Second: Choreo - ANSWER Down for two, up for two
Puldownhold
Left arm forward, hips circle
Reverse the circle
Heels lower, lift
Tippie toes pulsedownhold
Pulse tempo
Thigh Stretch TOV - ANSWER Come to the center of the room
Take a big step forward with your left leg
, One hand on each side of your foot
Walk the hands back, right arm by your ear, side bend, look up under your right arm
Right elbow across your body, clasp the hands and twist
Come back center, option to reach for your right foot with your left hand
Pull it close to your seat, anchor your left shoulder to your thigh elbow wide
Carefully release, shift your weight back, seat up, chest up, chin up, foot is flexed
Option to stay here are side forward into your best split stretch
Press yourself up and back, Switch it out
Take a big step forward with your right leg
One hand on each side of the foot
Walk the hands back, left arm by your ear, side bend, look under your left arm
Left elbow across your body, clasp the hands and twist
Come back center, option to reach for your left foot with your right hand
Pull it close to your seat, anchor your right shoulder to your thigh elbow wide
Carefully release, shift your weight back, seat up, chest up, chin up, foot is flexed
Option to stay here are side forward into your best split stretch
Plant your right foot, plant your left foot, both legs straight, nose towards your knee, flex
the front foot, option to grab your right foot with your left hand
Stay facing the front, step together
Forward fold grab behind your ankles, knees, or calves to pull your chest towards your
thighs
Bend your knees, hands on your thighs, roll up slowly
Seat Standing Pretzel: Set-Up - ANSWER Grab your ball
Face the barre, elbows distance away;
Heels together, toes apart;
Bend R knee in line with your hip; Heel to seat; Toe is pointed; Press the ball into your R
leg
