Proud Mary (Glee Cast Version) by Glee Cast

Coaching Notes:

Pre-Teach: No
Focus: External
Fitness Elements/Purpose: To develop arm endurance and strength, increase heart rate

Music Intro: Begin walking slowly, gentle roll of the fists, dancing it and moving around the room. Then OTS slowly rolling up and down, moving into different spaces around your body.
When going up and down, BE SURE to advise them to use their legs (like a squat), not just bend over at the waist because that is not good on the back muscles.

First move: Kicks – the kicks are fast and sort of relaxed intense! For the arms, shake them up and around, floppy and relaxed!
They can make them small with little travel or bigger with bigger travel.

Second move: OTS fast roll up down – Fast fist rolling overhead and lower in a squat position. This is quick, but fun!
You can play with moving the rolls around to the sides or more front and also try one arm at a time too.

Third move: Center fast roll – this is to work speed and muscle endurance, a bit of coordination too.
Again, I sometimes do this overhead or in the squat and sometimes with one arm. Get creative with it and have them do the same!!

Transitions
0:00 slow roll walk
0:35 OTS slow up-down roll
0:55 center hold fast roll
1:06 kicks
1:23 OTS fast roll up down
1:35 center hold fast roll
1:49 kicks
2:05 OTS fast roll up down – reverse it
2:16 center hold fast roll
2:31 kicks
2:48 OTS fast roll up down – try one fist or the other
2:58 OTS one arm up fast fist, like a punching bag, move to the other one
3:31 center hold fast roll
3:13 kicks or go back to rolls up and down, you choose!
3:30 final fast roll!