Gold Lining by Benjamin Bidlack (FIT)

Coaching Notes:

Pre-Teach: Side lunge at different tempos (4 or 2 cts.)
Focus: External
Fitness Elements/Purpose: CR, RT, coordination, muscle strength, ROM, muscle endurance

First move: Slide and dance for 2. Keeping the knees soft, stay a little low and travel laterally! Get creative on the dance part each time try it in a new body part.
Maybe even slide up to someone else and do the dance with them!

Second move: Side to side slide. Take this slide traveling throughout the room and in between and around each other.
Keep it light, gentle and a bit funky.

Third Move: Side lunges, either 2 long and slow (4ct) ones or play with the rhythm yourself and do some 2 cts and 4 cts, the walk.
The purpose here is to open up the inner thigh ROM and target the strength of the legs in a different way. Be sure they are adding dramatic arms to this movement as well!!

This song goes for 3 rounds

Transitions:
0:00 Slide and dance 2
0:27 Side to side slide
0:46 2×8 or 4×4 ct. lunge, walk 8
1:24 Slide and dance 2
1:44 Side to side slide
2:02 2×8 or 4×4 ct. lunge, walk 8
2:41 Slide and dance 2
3:00 Side to side slide
3:19 2×8 or 4×4 ct. lunge, walk 8
4:05 Done