BODYSTEP 111 Choreography

ボディステップ111コリオ覚え書き

運動量もほかのナンバーに比べると結構高めに感じる111番、Warm Upからニーリピーターたくさんです。
Step Warm Upではサイドランジが入りますが、足を90度にするランジではなく、体操の伸脚のように片足に体重をかけ、反対の足は伸ばすようにします。右リードのときは、[1,2]右足を横に出して右体重[3,4]体重移動して左側へ[5,6]右体重[7,8]右足を寄せて両足揃える、となります。

Peak 1 In My Bloodの2ニーからのコンビネーションが強烈。通常のスプリットシャッフルニーは左右交互に行いますが、今回は[1-4]ニーリピーター2回[5-8]ステップシャッフル2往復となり、常に同じ側でニーリピートします。片側にダメージが蓄積していくので大変。
そのあとに出てくるニードルポイントも同じ側だけ行うので、しっかりとお尻に効きますよ。

Mixed Strengthでバーピーが出ますが、今回はシングルハンドで行います。片手バーピーなんてコンバットでもアタックでもないのにまさかステップでやるとは、、、
もちろん両手で行ってもトレーニング効果はしっかりと得られます。安全に行えると思ったらシングルハンドに挑戦しましょう。

Party Stepがなかなか楽しいですね、途中途中"Who got the power"と男性のフレーズが入るので、そこは臨機応変にポージングしちゃいましょう。
2セット目には"Bike, bike, bike,bike"とフレーズが入るところで、バイクにまたがってエンジンブンブン♪

Peak 3もアップダウン激しめコリオです。
メインのコリオは、片側でパワータップ、反対ではスクワットとなるので、体をしっかりと引き上げ、グッと膝を曲げるところを意識したらかなり効きます。
途中のバーピーのコリオは[1,2]（台の上から）ジャンプダウン、両腕ペックデックオープン[3,4]両手台につきバーピープランク[5,6]両足を戻す[7,8]台にジャンプアップ、両腕ペックデッククローズ、となります。

Warm Up - Step Warm Up - Step Orientation

L		<BS111-01>There's Nothing Holdin' Me Back
		Step Choreo	Arms Movement	Counts
0	R	bounds	no	8c
	R	bounds	running	8c
	R	4 march on top	running	4set
	R	basic - bounds	running	4set
	R	bounds	running	8c
1	R	step 3 lunge	no	2RL
	R	4 march on top	running	4set
	R	basic - bounds	running	4set
	R	14 knee	running
	L	walk	running	2c
	L	bounds	running	8c
2	L	step 3 lunge	no	2RL
	L	4 march on top	running	4set
	L	basic - bounds	running	4set
	L	14 knee	running
	R	walk	running	2c
3	R	step culf stretch	running	4RL
	R	squat	front reach	8set
	R	slow burpie	hands on STEP	4set
	L	hold	no	2c
	L	4 march on top	running	4set
	L	basic - bounds	running	4set
	L	tap up	running	-
		CONTINUE to 02
L		<BS111-02>Feels
		Step Choreo	Arms Movement	Counts
0	R	tap up	running	2RL
	R	corner tap up	running	2RL
1	R	basic	running	8set
	R	side lunge on floor 1.5RL - set	blade touch step	4set
	R	side lunge on floor 1.5RL - basic 2set	blade touch step - running	4set
	R	tap up	running
	L	corner tap up	open, clap	4RL
2	L	basic	running	8set
	L	side lunge on floor 1.5RL - set	blade touch step	4set
	L	side lunge on floor 1.5RL - basic 2set	blade touch step - running	4set
	L	tap up	running
	R	corner tap up	open, clap	4RL
		CONTINUE to 03
L		<BS111-03>Victorious
		Step Choreo	Arms Movement	Counts
0	R	tap down	running	2RL
	R	chacha	running	4RL
	R	chacha	2 punch up (outside hand)	4RL
1	R	basic	running	8set
	R	2 stomp - 4 march - 2 stomp other side	running	3set
	R	fullstomp (low)	running	4set
	R	fullstomp	running	4set
	R	fullstomp	running - double punch up	4set
	R	tap down	running	2.5RL
	L	chacha	2 punch up (outside hand)	4RL
2	L	basic	running	8set
	L	2 stomp - 4 march - 2 stomp other side	running	3set
	L	fullstomp (low)	running	4set
	L	fullstomp	running	4set
	L	fullstomp	running - double punch up	4set
	L	tap down	running	2.5RL
	R	chacha	2 punch up (outside hand)	4RL
		LAST			①
	①	on the floor, double punch up			♪

Peak 1 - Mixed Strength - Peak 2 -Conditioning 1

L		<BS111-04>In My Blood
		Step Choreo	Arms Movement	Counts
0	R	intro	no	12c
	R	2 knee - walk	running	2RL
	R	2 knee - bounds	running	2RL
	R	knee	running	2RL
	R	hop knee	running	2RL
	R	corner power knee	punch up	4RL
	R	bounds	no	8c
1	R	4 jog	running	4set
	R	jog	running	8set
	R	2 knee - bounds	running	2RL
	R	2 knee - 4 split shuffle	running	8set
	R	hold	no	8c
	R	slow needle point (leg extension, knee crunch)	hands on STEP	4set
	R	needle point with hop	hands on STEP	8set
	L	bounds	no
2	L	4 jog	running	4set
	L	jog	running	8set
	L	2 knee - bounds	running	2RL
	L	2 knee - 4 split shuffle	running	8set
	L	hold	no	8c
	L	slow needle point (leg extension, knee crunch)	hands on STEP	4set
	L	needle point with hop	hands on STEP	8set
	L	hold	no	2c
3	L	knee	running	2RL
	L	hop knee	running	2RL
	L	corner power knee	punch up	4RL
		LAST			①
	①	L foot on STEP, R punch up
L		<BS111-05>Thunder_Blade
		Step Choreo	Arms Movement	Counts
0	R	set up	glab weights each hand	4c
1	R	down tap	relax arm	2RL
	R	down tap	set shoulder hight	2RL
	R	side squat	set shoulder hight	4RL
	R	side squat	press up (outside hand)	4RL
2	R	interval	release weights	16c
	R	3 pulse side squat - squat freeze	curl - front reach	3set
	R	side, top, side squat - squat freeze	curl - front reach	2set
	R	side, top, side squat - single hand touch	curl - single hand on the step	2set
	R	side, top, side squat - single hand burpee	curl - single hand on the step	4set
3	L	set up	glab weights each hand	12c
	L	down tap	relax arm	RL
	L	down tap	set shoulder hight	RL
	L	side squat	press up (outside hand)	4RL
4	L	interval	release weights	16c
	L	3 pulse side squat - squat freeze	curl - front reach	3set
	L	side, top, side squat - squat freeze	curl - front reach	2set
	L	side, top, side squat - single hand touch	curl - single hand on the step	2set
	L	side, top, side squat - single hand burpie	curl - single hand on the step	4set
5	R	set up	glab weights each hand	12c
	R	down tap	relax arm	2RL
	R	down tap	set shoulder hight	2RL
	R	side squat	set shoulder hight	4RL
	R	side squat	press up (outside hand)	4RL
		LAST			①
	①	L corner side squat, L press up hold
L		<BS111-06>Champion
		Step Choreo	Arms Movement	Counts
0	R	shuffle on floor	running	8c
	R	low over 1.5RL - shuffle 2c	no	RL
	R	over 1.5RL - shuffle 2c	reach up - double punch up	2RL
	R	over	reach up	4RL
1	R	step knee	running	8set
	R	L step knee	running	4set
	R	L step knee 1.5FB - bounds behind STEP 2c - L step knee 1.5FB - shuffle 2c	running - double punch up - running - double punch up	2set
	R	low over	no	-
	L	over	reach up	4RL
2	L	step knee	running	8set
	L	L step knee	running	4set
	L	L step knee 1.5FB - bounds behind STEP 2c - L step knee 1.5FB - shuffle 2c	running - double punch up - running - double punch up	2set
	L	low over	no	-
	R	over	reach up	4RL
3	R	set behind the step	hands on STEP	8c
	R	crounching - wide push up	hands on STEP	8set
	R	set left side	no	8c
	R	over 1.5RL - shuffle 2c	reach up - double punch up	2RL
	R	over	reach up	4RL
		LAST			①
	①	R foot leap on STEP, double punch up
L		<BS111-07>Young And Menace
		Step Choreo	Arms Movement	Counts
0	R	intro	glab weights each hand	16c
1	R	(slow) back lunge - knee lift	relax arm	2set
	R	(slow) back lunge - knee lift	set shoulder hight	2set	①
	R	(slow) back twist lunge - knee lift	(start at press up) pull, peck deck twist, reverse - press up	2set
	R	back twist lunge - knee lift	(start at press up) pull, peck deck twist, reverse - press up	8set
	R	knee repeater	press up hold	16set	②
	L	interval	relax arm	16c
2	L	(slow) back lunge - knee lift	relax arm	2set
	L	(slow) back lunge - knee lift	set shoulder hight	2set	①
	L	(slow) back twist lunge - knee lift	(start at press up) pull, peck deck twist, reverse - press up	2set
	L	back twist lunge - knee lift	(start at press up) pull, peck deck twist, reverse - press up	8set
	L	knee repeater	press up hold	16set	②
		LAST			③
	①	at last knee lift, hands press up
	②	at last knee, hands pull and power press up
	③	hands down, hold			♪

Party Step - Speed Step - Peak 3

P		<BS111-08>Power
		Step Choreo	Arms Movement	Counts
0	R	intro	no	4c
	R	step knee - tap down	running	4set
	R	hop knee - chacha	running	4set
	R	hop knee front - chacha back	palm front push - running	4set
1	R	basic	running	4set
	R	basic - bounds	running	4set
	R	half stomp - bounds	running	4set
	R	half stomp - squat roll up	running - on thighs	-
	R	half stomp - bounds - half stomp - squat roll up	running - running - running - on thighs	4set
	R	tap down			①
	L	hop knee - chacha	running	4set
	L	hop knee front - chacha back	palm front push - running	4set
2	L	basic	running	4set
	L	basic - bounds	running	4set
	L	half stomp - bounds	running	4set	②
	L	half stomp - squat roll up	running - on thighs	-
	L	half stomp - bounds - half stomp - squat roll up	running - running - running - on thighs	4set	③
	L	tap down			①
	R	hop knee - chacha	running	4set
	R	hop knee front - chacha back	palm front push - running	4set
		LAST			④
	①	"you gotta power" free bodybuilding pose
	②	at bounds, free party arm
	③	at roll up, "Bike, bike, bike, bike" shuttle run with blow the engine arms
	④	squat roll up, then "you gotta power" left hand point front
L		<BS111-09>That's What I Like
		Step Choreo	Arms Movement	Counts
0	R	set on the step	no	6c
	R	slow step knee, walk over	running	2RL
	R	freeze knee, run over	running	4RL
1	R	4 wide run - 4 jog	running	8set
	R	freeze knee, run over	running	4RL
	R	4 wide run, 4 jog 2set - freeze knee, run over 2RL	running - point front	4set
	R	straddle jog	running	8set
	R	high knee straddle jog	running	8set
	R	slow step knee, walk over	running	2.5RL
2	L	4 wide run - 4 jog	running	8set
	L	freeze knee, run over	running	4RL
	L	4 wide run, 4 jog 2set - freeze knee, run over 2RL	running - point front	4set
	L	straddle jog	running	8set
	L	high knee straddle jog	running	8set
		LAST			①
	①	double point front
P		<BS111-10>Stressed Out
		Step Choreo	Arms Movement	Counts
0	R	side tap	running	8RL
	R	side tap 3RL - 2 knee	running	1.5RL
	L	power tap, side squat 3set - 2 knee	punch up, running - reach up	2RL
	L	over	reach up	4RL
	L	side tap	running	2RL
1	L	straddle	running	8set
	L	straddle jog	running	8set
	L	set on the step	no	8c
	L	jump down - burpie - jump on	open - on the step - curl	8set
	L	side tap	running	RL
	L	side tap 3RL - 2 knee	running	-
	R	power tap, side squat 3set - 2 knee	punch up, running - reach up	2RL
	R	over	reach up	4RL
	R	side tap	running	2RL
2	R	straddle	running	8set
	R	straddle jog	running	8set
	R	set on the step	no	8c
	R	jump down - burpie - jump on	open - on the step - curl	8set
	R	side tap	running	RL
	R	side tap 3RL - 2 knee	running	-
	L	power tap, side squat 3set - 2 knee	punch up, running - reach up	2RL
	L	over	reach up	4RL
		LAST			①
	①	left side of STEP, double punch up			♪

Step Warm Up (Athletic) - Athletic Circuit

L		<BS111-AT3> Warrior_Anything Could Happen
		Step Choreo	Arms Movement	Counts
0	R	bounds	running	16c
1	R	4 jog	running	4set
	R	jog	running	8set
	R	interval	no	16c
	R	3 side squat - squat freeze	curl - front reach	4set
2	R	interval	no	16c
	R	slow needle point (leg extension, knee crunch)	on the step	4set
	R	kneedle point with jump	on the step	8set
	L	interval	no	16c
	L	slow needle point (leg extension, knee crunch)	on the step	4set
	L	kneedle point with jump	on the step	8set
3	L	interval	no	16c
	L	side, top, side squat - squat freeze	curl - front reach	4set
	L	4 jog	running	4set
	L	jog	running	8set
	L	knee lift	running	2RL
	L	hop knee	running	2RL
		LAST			①
	①	behind STEP, double punch up
P		<BS111-ATAC> Power_Space Trace_In My Blood
		Step Choreo	Arms Movement	Counts
1	R	set up	no	16c
	R	propulsive knee - shuffle	running	8set
	R	propulsive knee - burpie	running - on the step	4set
	R	set up	no	8c
	R	speed tap	running	16RL
	R	set up	glab weights each hand	16c
	R	power jump	reach up	16set
2	R	interval	no	16c
	R	slow needle point (leg extension, knee crunch)	hands on STEP	4set
	R	kneedle point with jump	hands on STEP	8set
	R	set up	hands on STEP	2c
	R	mountain climber	hands on STEP	16RL
3	L	set up	glab weights each hand	16c
	L	power jump	reach up	16set
4	L	interval	no	16c
	L	slow needle point (leg extension, knee crunch)	hands on STEP	4set
	L	kneedle point with jump	hands on STEP	8set
	L	set up	hands on STEP	2c
	L	mountain climber	hands on STEP	16RL
5	L	set up	glab weights each hand	16c
	L	power jump over	reach up	8RL
6	L	interval	no	16c
	L	hop knee - shuffle	running	8set
	L	hop knee - burpie	running - on the step	4set
	L	set up	no	8c
	L	speed tap	running	16RL
		LAST			①
	①	at left side of STEP hold, then "you gotta power" L point front			♪

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