Foundation 1 Entries

Place shoulders above knuckles, slightly in front of the wrists

Position your shoulders: external rotation and protraction like you are trying to round the upper back

Push the floor away

Suck your belly in and up

Keep the tension and lift one leg in the air while kicking with the other leg

Keep the whole body tension throughut, let your hips travel and your shoulders open. 

Slow down at the top to hit the line

Toes are pointed all the time.

Place the shoulders slightly in front of the wrists on top of the knuckles.

Protract the upper back and externally rotate the shoulders

Suck your belly in and up

Jump thinking "hips UP" not hips far away, and think "Knees to chest" to keep them from opening up and carrying yu back. Stay Compact.

Allow the hips to travel slightly pass the shoulders and let the shoulders open more while keeping the scapula elevated.

Place the shoulders slightly in front of the wrists on top of the knuckles.

Protract the upper back and externally rotate the shoulders

Suck your belly in and up

Exyend your legs as soon as you have jumped to not look like a frog.

Point the toes as you open the legs wide and up into the straddle

Keep your belly sucked in and up to FLATTEN your lower back

Let the shoulders open a bit more than 180.

Place the shoulders slightly in front of the wrists on top of the knuckles. Protract the upper back and externally rotate the shoulders Suck your belly in and up Jump thinking "hips UP" not hips far away, and think "Knees to chest" to keep them from opening up and carrying you back.  

Unfold the legs as soon as your hips are above your wrists/shoulders. Don't let the hips pass over the wrists/shoulders as you would for a real tuck. Don't open the shoulders more as you would for a tuck. Keep them aligned with the wrists, and keep the scapula elevated.