REMINDERS

• These are done in islands only, unless you’re standing at the barre. 
• On the mat: Hips should be open, but not stacked. The lifted leg should have the knee cap open to the mirror, but the hips are not stacked on top of each other like they would be in a side plank or mermaid pulses. This can cause clients to put pressure into the opposite hip, which is why it’s so important to have them press into the heel of the opposite hand, keeping their elbow soft to protect the wrists. 

MODIFICATIONS

• Double the mat under the knee for more cushion
• Stand at the barre for any shoulder, neck, hip, or back injuries (cueing for this is below)
• Box out the opposite hand further to alleviate tension in the hip

COMMON MISTAKES

• Clients will rotate their knee down into an all fours posture. Hold their hip (paws not claws) and turn the knee open.
• Clients will put too much weight into the outside hip and appear to be leaning that direction. Encourage them to shift weight over into the opposite hand, leveling their weight. 
• The knee on the mat may be too far back on the mat from an incorrect set up. Hold your hand under their hip and have them scoot their knee up until it touches your hand. 
• Clients may tense the shoulders up by the ears. Gently place your palms on their shoulders and press down. 

USEFUL TALKING POINTS ONCE YOU GET MOVING

• “Look in the mirror to be sure your bottom knee is in line with your hip.”
• “When I say lift, I mean that you should contract your side seat muscle, which will jump your leg up about an inch. Relax the contraction to let your knee fall back to its starting point.” 
• “Continue to press into the heel of your opposite hand to alleviate your hip.” 
• “Be sure that your knee cap stays pointed toward the mirror.”

CUEING (ON THE MAT)

• Call it: We’re going into glute snappers on the mat. 
• Set it up: Come down to the mat and bring your right forearm parallel to the top of your mat. Box out your left hand, lift your left leg as you open your knee to the mirror.
• HOLD
• Kinetic chain: Your right knee is directly under your hip. Your left knee is open to the mirror, but your hips aren’t stacked. Core is tight, and your right elbow is under your shoulder. Press into the heel of your left hand to level out your weight. We’re going to lift and lower an inch. 

CUEING (AT THE BARRE)

• Call it: We’re going into glute snappers at the barre. 
• Set it up: Walk into the barre in your base posture. Hook your left forearm behind the barre and box out your right hand flat on the barre. Sweep your right leg behind you and stack your hips. 
• HOLD
• Kinetic chain: Your left toes point straight to the mirror. Hips are open and stacked to the right. Pull off the barre toward the center of the room using your forearm grip, and press weight over into the right hand. Let’s start with a one inch movement.