TFBD: September series: Class 2 notes

We worked A LOT on our lower abs today. It's tough because it's one of those neglected muscles. To have control over this muscle will do wonders for your pelvic locks. We didn't even get to exploring the different degrees of contraction. Another time!

In addition to drilling the lower abdominal contractions for a front pelvic lock, we also used this contraction to initiate our "Down to Up" undulations (or what some people call "reverse undulation").

We added a new combination "Roll Up Combo":
Right shoulder roll forward and Right hip forward drop (count 1)
Right shoulder roll back and Right hip back drop (count 2)
Undulation up (counts 3-8)

Left shoulder roll forward and Left hip forward drop (count 1)
Left shoulder roll back and Left hip back drop (count 2)
Undulation up (counts 3-8)


And now, with shimmy!
Hip roll up Combo with shimmy (on the undulation down to up):

Right shoulder roll forward and Right hip forward drop (count 1) – to left diagonal
Right shoulder roll back and Right hip back drop (count 2)
Undulation up (counts 3-8) with shimmy

R shoulder roll forward and Right hip forward drop (count 1) – to left diagonal
R shoulder roll back and Right hip back drop (count 2)
Undulation up (counts 3-6) with shimmy
Chest Lock up down up (count 7,+, 8)

Left shoulder roll forward and Left hip forward drop (count 1) – to right diagonal
Left shoulder roll back and Left hip back drop (count 2)
Undulation up (counts 3-8) with shimmy

Left shoulder roll forward and Left hip forward drop (count 1) – to right diagonal
Left shoulder roll back and Left hip back drop (count 2)
Undulation up (counts 3-6) with shimmy
Chest Lock up down up (count 7,+, 8)

Practice this! We'll put all of the combos together in Class 3.
See you soon!
Lily