Featured Drill: Punk Rope’s Tribute to Breakdancing

Perform to: The Message by Grandmaster Flash & The Furious Five

Start song 1 minute in; drill concludes at 2:17.

1. Begin in a plank. Alternate kicking legs out to the left and right side. (1:00-1:20)
2. Hip flip: sit up straight with legs tucked to one side. Push down with palms and “flip” legs to other side of body. (1:21-1:35)
3. Step through: from a plank, raise your right arm and swing your left leg through to the space vacated by your arm. Repeat on opposite side. (1:36-1:59)
4. From a plank, walk in a circle clockwise, then counterclockwise. (2:00-2:17).

Plank with side leg abduction. Remember to alternate sides.

Hip flip starting position

Hip flip in motion

The eagle has landed

Step through

Start in a plank and walk in a circle.