BODYSTEP 113 Choreography

 ボディステップ113 コリオ覚え書き

ボディステップ113の特徴は手をついた動きが多いことです。と、こう書いた時点でステップ好きの方からしたら嫌なナンバーだと思われてしまうの残念なところ。でも曲はいいんですよ♪

Warm Upではバーピー（プランクポーズ）からのニークライマーの動き、こういった動作の時に一番意識したいのがお尻の位置です。できる限り頭から足先まで1直線にし、お尻がぴょこぴょこならないようにしましょう。

Peak 1でもバーピーが出るのですが、ここでは「スナッチ（一気に動くという意味）バーピー」という動作で行います。通常のバーピーとの違いは手をつくタイミング。

通常は手をついてから足を動かすのに対し、スナッチでは[1,2]両手はアームカールでスクワット[3,4]両手を台につくと同時に両足引いてプランク[5,6]両足戻すと同時に両手アームカール[7,8]立ち上がる、という流れになります。両手両足が同時に動くのでより体幹の強さが求められる動作です。

Mixed Sterngthも最初は手を台についた状態からスタートで、ここではニードルポイントの動作が出てきます。

四つん這い（ベアクロール）の体勢から始めて、[1,2]両足伸ばしてプランク[3,4]片足上げた四つん這い（シングルベアクロール）[5,6]浮かせていた足を後ろに蹴りこむ（ニードルポイント）[7,8]両足引きこんでシングルベアクロール、となります。

Peak 3もまたまた台に手をついての動作、ピークトラックで手をつくのはどうかなーと思ってしまいますが、曲は楽しいので（これ以外にふぉろーできる要素がない汗）何とか乗り切りましょう。

イメージ画像はこのMonsterから〜

手を使って前後に移動し、そこから足を動かすコリオですが、前に進むときは台に足を乗せるボックスジャンプ、後ろに下がるときは両足を伸ばすプランクとなります。[1-4]両手を台の後ろ側から前へ移動[5-8]両足でボックスジャンプ乗り降り[9-12]両手を前から後ろへ移動[13-16]両足ジャンプバックでプランク、戻す、となります。

もう一つ忘れてはいけないのが3，4曲目で出てくるクォーターターンの動き。

Party Stepでもクォーターターンが出ますがこちらはいつものとおりターンしながら台の外側に下りるように行います。

これに対して3，4曲目のときは、体の位置はそのままでニーリフトから軸足側へ90度ターンし、台を跨ぐように着地して反対側のニーリフトで戻ってきます。台を跨ぐ、というとアラウンド・ザ・ワールドを思い浮かべると思ますが、これとは逆回りなのでご注意ください。最初のニーリフトの足を台の前に着地させて跨ぐところがポイントです！

Warm Up - Step Warm Up - Step Orientation

L		<BS113-01>Work From Home
		Step Choreo	Arms Movement	Counts
0	R	leg curl	no	4RL
	R	leg curl	cross	4RL
	R	7 knee repeater	running	2RL
	R	leg curl	cross	8RL
1	R	4 march on top	running	4set
	R	jump on squat - walk	no	4set
	R	touch squat	tap the step	8set
	R	burpee, plank - climber knee 2RL - stand up	hands on the step	4set
	L	leg curl	cross	8RL
2	L	4 march on top	running	4set
	L	jump on squat - walk	no	4set
	L	touch squat	tap the step	8set
	L	burpee, plank - climber knee 2RL - stand up	hands on the step	3set
	L	burpee, plank - climber knee 2RL - plank hold (NOT stand up)	hands on the step	3set
3	R	slow climber knee - down dog stretch	hands on the step	4RL
	R	stand up	no	2c
	R	7 knee repeater	running	RL
	R	leg curl	cross	8RL
		CONTINUE to 02
L		<BS113-02>Filthy
		Step Choreo	Arms Movement	Counts
0	R	tap up	running	2RL
	R	corner tap up	running	2RL
1	R	basic	running	8set
	R	side 3 squat	no	2RL
	R	side 3 squat - basic 2set	blade - running	2RL
	R	squat, lunge, squat - basic 2set	blade - running	4RL
	R	corner tap up	running	-
	L	corner tap up	open, clap	4RL
2	L	basic	running	8set
	L	side 3 squat	no	2RL
	L	side 3 squat - basic 2set	blade - running	2RL
	L	squat, lunge, squat - basic 2set	blade - running	4RL
	L	corner tap up	running	-
	R	corner tap up	open, clap	4RL
		CONTINUE to 03
L		<BS113-03>Private Show
		Step Choreo	Arms Movement	Counts
0	R	tap down	running	5RL
	R	chachacha	running	4RL
	R	chachacha	running, push up 2set	4RL
	R	basic	running	4set
1	R	step knee	running	4RL
	R	step knee (straddle quarter turn)	running	4set
	R	step knee (straddle quarter turn) 2set - tap down 2RL	running	2set
	R	tap down	running	-
	L	chacha	running, push up 2set	4RL
2	L	basic	running	4set
	L	step knee	running	4RL
	L	step knee (straddle quarter turn)	running	4set
	L	step knee (straddle quarter turn) 2set - tap down 2RL	running	2set
	L	tap down	running	-
	R	chacha	running, push up 2set	4RL
		LAST			①
	①	R foot on STEP, jazz hands open			♪

Peak 1 - Mixed Strength - Peak 2 -Cnditioning 1

L		<BS113-04>Hello Friday
		Step Choreo	Arms Movement	Counts
0	R	intro	no	2c
	R	squat, lunge, squat, up	arm curl	2RL
	R	snatch burpee	arm curl, hands on STEP	8set
	R	knee lift	no	2RL
	R	power knee	punch up	2RL
	R	power knee (straddle quarter turn)	punch up	4set
	R	bounds	no	8count
1	R	4 jog	running	4set
	R	4 point jog	running	4set
	R	4 point jog - high jump	running - reach up	8set
	R	squat, lunge, squat, up	arm curl	2RL
	R	snatch burpee	arm curl, hands on STEP	8set
	R	knee lift	no	-
	L	power knee	punch up	4RL
	L	bounds	no	8count
2	L	4 jog	running	4set
	L	4 point jog	running	4set
	L	4 point jog - high jump	running - reach up	8set
	R	squat, lunge, squat, up	arm curl	2RL
	R	snatch burpee	arm curl, hands on STEP	8set
	R	knee lift	no	-
	L	power knee	punch up	4RL
	L	power knee (straddle quarter turn)	punch up	4set
		LAST			①
	①	”Fri-day"L foot leap on STEP, hands reach up - down on floor, hands sweep down
P		<BS113-05>Deja-Vu
		Step Choreo	Arms Movement	Counts
0	R	intro (hands on STEP, bear crawl position)	hands on the step	18c
	R	plank jump back - knee in hold	hands on the step	2RL
	R	plank jump back - knee in, kneedle point, knee in	hands on the step	4RL
1	R	interval	no	16count
	R	side squat over 1.5RL - floor squat 2set	blade - no	4set
	R	interval (grab weight)	no	16count
	R	side squat over 1.5RL - squat jump on,off 2set	press up, down, up - set collarbone	4set
	R	interval	no	16count
	R	plank jump back - knee in, kneedle point, knee in	hands on the step	4RL
2	L	interval	no	16count
	L	side squat over 1.5RL - floor squat 2set	blade - no	4set
	L	interval (grab weight)	no	16count
	L	side squat over 1.5RL	press up/down/up	4set
	L	squat jump on/off 2set	set collarbone
	R	interval	no	16count
	R	plank jump back - knee in, kneedle point, knee in	hands on the step	4RL
3	R	interval	no	10count
	R	down tap	set collarbone	2RL
	R	side squat	set collarbone	2RL
	R	side squat	press up	4RL
		LAST			①
	①	side squat hold
L		<BS113-06>I'm On Fire
		Step Choreo	Arms Movement	Counts
0	L	intro (stand up left side of STEP)	no	2c
	L	side squat down/lift	down/cross up	8c
	L	side squat down/lift 3set - power over	down/cross up - cross up	RL
	L	side squat down/jump 3set - power over	down/cross up - cross up	2RL
	L	low across	no	-
	R	across	reach up	4RL
	R	squat tap, step knee	running	4set
1	R	squat tap, step knee 3set - 2 knee	running	2set
	R	squat tap, power knee 3set - 2 knee	running	2set
	R	squat tap, power knee 3set - sprit shuffle	running	4set
	R	low across	no	-
	L	across	reach up	4RL
	L	squat tap, step knee	running	4set
2	L	squat tap, step knee 3set - 2 knee	running	2set
	L	squat tap, power knee 3set - 2 knee	running	2set
	L	squat tap, power knee 3set - sprit shuffle	running	4set
	L	low across	no	-
	R	across	reach up	4RL
3	R	interval (plank set)	hands on the step	16count
	R	plank jump in,out - wide push up	hands on the step	4RL
	R	interval	no	8count
	R	side squat down/jump 3set - power over	down/cross up - cross up	2RL
	R	low across	no
	L	across	reach up	4RL
		LAST			①
	①	left side of STEP, L punch up
L		<BS113-07>Hustlin'
		Step Choreo	Arms Movement	Counts
0	R	set up	2 plates glab each hands	16c
1	R	(slow) step lunge, side squat, step lunge, floor knee lift	set plates to chest	2set
	R	(slow) step lunge, side squat, step lunge, floor knee lift	push front, chest, push front, chest	2set
	R	step lunge, side squat, step lunge, floor knee lift	push front, chest, push front, chest	8set
	R	knee repeater	set plates to chest	4set
	R	knee repeater	plates press up	12set
	R	2 pulse lunge	plates press up,down	8set
	R	interval	2 plates glab each hands	16c
2	L	(slow) step lunge, side squat, step lunge, floor knee lift	set plates to chest	2set
	L	(slow) step lunge, side squat, step lunge, floor knee lift	push front, chest, push front, chest	2set
	L	step lunge, side squat, step lunge, floor knee lift	push front, chest, push front, chest	8set
	L	knee repeater	set plates to chest	4set
	L	knee repeater	plates press up	12set
	L	2 pulse lunge	plates press up,down	8set
		LAST			①
	①	stand up hold			♪

Party Step - Speed Step - Peak 3

P		<BS113-08>You Gotta Not
		Step Choreo	Arms Movement	Counts
0	R	intro	no	2c
	R	tap down - walk on floor	running	2RL
	R	tap down - bounds	running	2RL
	R	chachacha - drop roll up	running - no	2RL
	R	hop leg curl	clap	2RL
	R	quarter turn hop leg curl	clap	2RL
	R	basic	running	4set
1	R	6 knee repeater	running	1.5RL
	L	L tap knee 3set	running, inside arm push outside	RL
	L	tap down - bounds	running	2RL
	L	chachacha - drop roll up	running - no	2RL
	L	hop leg curl	clap	2RL
	L	quarter turn hop leg curl	clap	2RL
	L	basic	running	4set
2	L	L tap knee 3set	running, inside arm push outside	2.5RL
	R	tap down - bounds	running	2RL
	R	chachacha - drop roll up	running - no	2RL
	R	quarter turn hop leg curl	clap	4RL	①
		LAST
	①	R foot hop on STEP, L finger up
L		<BS113-09>Let 'Em Talk
		Step Choreo	Arms Movement	Counts
	R	intro	no	8c
	R	freeze leg extension, run	running	2RL
	R	freeze leg extension, run	slice arm front, running	4RL
	R	basic jog	running	8set
1	R	4 stutter stomp, run	running	5set
	R	4 stutter stomp half around, run half around	running	4set
	R	basic jog	running	8set
	R	freeze leg extension, run	slice arm front, running	4RL
	R	knee lift	running	2.5RL
2	L	4 stutter stomp, run	running	5set
	L	4 stutter stomp half around, run half around	running	4set
	L	basic jog	running	8set
	L	freeze leg extension, run	slice arm front, running	4RL
	L	basic jog	running	8set
		LAST			①
	①	L foot leap on STEP, L slice arm front
P		<BS111-10>The Monster
		Step Choreo	Arms Movement	Counts
0	R	intro	no	2c
	R	side tap	running	4RL
	R	hop side tap	running	4RL
	R	side tap - 3 knee	running	4set
	R	power tap - 3 knee	monster arm - reach up	8set
	R	over	reach up	4RL
	R	side tap	running	4RL
1	R	straddle	running	8set
	R	floor 3 pulse squat - jump on,off	no - arm curl	4set
	R	set to hand crawl (Op. set on STEP)	hands on the step	16c
	R	hand crawl forward - jump in,out - hand crawl back - jump out,in (Op. side squat 4RL)	hands on the step	4set
	R	hold	no	2c
	L	side tap	running	4RL
	L	power tap - 3 knee	monster arm - reach up	8set
	L	over	reach up	4RL
	L	side tap	running	4RL
2	L	straddle	running	8set
	L	floor 3 pulse squat - jump on,off	no - arm curl	4set
	L	set to hand crawl (Op. set on STEP)	hands on the step	16c
	L	hand crawl forward - jump in,out - hand crawl back - jump out,in (Op. side squat 4RL)	hands on the step	4set
	L	hold	no	2c
	L	side tap	running	4RL
	L	power tap - 3 knee	monster arm - reach up	8set
	L	over	reach up	4RL
		LAST			①
	①	left side of STEP, monster arms up			♪

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