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Sherry's Hoe Down Series / Challenge

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  • Sherry's Hoe Down Series / Challenge

    Sherry posted two different Hoe Down Challenges: the first the week of 4/12/2004, and the second the week of 1/3/2005

    It's a Hoe Down Monday!
    01-02-2005, 07:03 PM


    Ok, so we're ready to hoe right on down into the new year. This is a week long challeng starting on Monday and ending next Sunday the 9th. The idea is to do two sets of hoe downs each day. One set equals completing the entire sequence on each leg twice.

    Personally, I like to separate the sets and not attempt them back-to-back. Usually, I'll get one set in during the usual workout and the second in some other time during the day. I especially like hoe downs as a little afternoon delight. <img src=icon_smile_shock.gif border=0 align=middle>

    The week will be sort of like a progressive dinner. Geesh ... yet another reference to food? Don't know about you, but I'm done with all this extra eating! But back to the progressive part. Each day, we will add a form concentration area.

    So, for Monday, there are two 'home work' assignments. Here they are:

    1. Review Teresa's article on hoe downs via the following link: http://www.t-tapp.com/articles/hoedowns/hoe_downs.html

    2. Read a previous post about keeping the feet straight and work really hard on Monday at keeping the base foot straight. Here is the post:
    https://forum.t-tapp.com/forum/main-...-straight-toes

    Not to worry, we'll talk about knees, hips, lats and more in the coming days!

    Just think, we have an entire week of hoe-ing. What could possibly be better to blast away the excess holiday sugar? So hoe on board and check in when you can. See ya tomorrow!

    T-Tappin' best from Houston,Texas
    Sherry, T-Tapp Trainer


    Tuesday and still Hoe -ing Down
    01-04-2005, 12:49 AM


    Day two is just ahead. Remember, this is a short challenge ... only a week long to help us blast off some of the Christmas pudge and general inertia.

    Of course, after completing my second set today, we had deep dish, extra cheese pizza. <img src=icon_smile_tongue.gif border=0 align=middle> Sure am glad I discovered hoe downs and T-Tapp!!!

    For Tuesday, here is the focus point. Lets start with the basic KLT stance with both feet on the ground, knees bent and turning out via the femur in the hip socket. Bend nice and deep, tuck even harder please. <img src=icon_smile_big.gif border=0 align=middle>

    Right there, lift your left knee up and notice how things feel. Place it back on the ground.

    Now, squeeze those glutes extra hard. A ha! Feel the abdominals kick in? Feel the lats rush to help even more? Because our muscles are so interconnected, when we contract one set, others get recruited to help ... pretty much automatically.

    So, the challenge area for today is to keep the tush above the base leg tight, tight, tight while tucked, tucked, tucked. ::snicker:: Obnoxious, huh?

    Make sure the base knee stays bent and turned out. A common mistake on all the one-legged flamingo moves is to gradually straighten the base leg and/or to let the knee/hip turn in due to the momentum of the move. Watch carefully in the mirror and make sure the base knee constantly turns out. At the peak of each lift, you can help this by tucking harder. More on that aspect for Wednesday!

    So far, here are the focus areas. Each day is additive. You incorporate the concentration area from the previous days. ALL of this is on the videos but rarely do we take the time to braek a move down and practice.

    Monday:

    Get started by reviewing Teresa's article on hoe downs and a previous post on straight toes. Concentrate on keeping the tooties straight.

    Tuesday:

    Focus on keeping the base knee bent and turned out at the femur in the hip socket. SQUEEZE the glutes above the base leg like crazy. What you 'feel' will vary based on experience and muscle tone. We're striving to get to a point where every muscle from the base leg through the glutes, around to the abs, up through the obliques and lats are well engaged.

    Hoe downs are just the best to chase away blahs and blubber!

    T-Tappin' best from Houston,Texas
    Sherry, T-Tapp Trainer


    Wed- Its a S L O W Hoe Down day!
    01-05-2005, 12:37 AM


    Yikes! Is it Wednesday already?

    Well, I hate to do this and maybe I should have planned this out a bit better. Unfortunately, the focus area for tomorrow is the hardest of all ... and it is hump day. The third day of any challenge is always tough. But, a girl has to do what a girl has to do! So here comes the challenge.

    For Wednesday, it is time to S L O W it way down. Hit that pause button when you come to hoe downs. We are going super slow on Wednesday.

    Make sure you have a mirror for today because we are going to practice tucking harder at the peak. In clinics, this type of practice session elicits incredible moans and groans which I thoroughly enjoy.

    Ok, so here are the details.

    Assume the T-Tapp stance, bend deep and roll the knees out by turning the femur in the hip socket. After that, tuck even harder and squeeze those glutes!

    Now, raise the left knee to your max height. PAUSE there. Yes, literally pause. Now, you've heard T say tuck harder on the tapes in various moves including hoe downs ... but few really try that extra tuck.

    PAUSE that knee at the peak!

    Now tuck the tush harder and turn the femur in the hip socket OUT a bit more. To me, the two go as a pair. The tush tucks and the femur turns but you may need to separate in the beginning. You should see your base knee turn just a little more.

    So for Wednesday, S L O W is the word and adding the extra TUCK HARDER at the peak is important. This is even harder on the side leg lift.

    This will be very, very hard but give it a try. You can carry the extra tuck at the peak skill to other moves as well.

    So far, we have the following concentration areas:

    Monday - Review and keep those tootsies straight

    Tuesday - Bend deep, turn the base knee out and SQUEEZE the base glutes

    Wednesday - S L O W it way down, pause at the peak of the lift and then tuck even harder!

    Finally, I want to add as a footnote that there is a LOT of merit to doing hoe downs at Teresa Tapp speed. Know what I mean? Geesh, I can barely keep up with Teresa when she turns in to the hoe down energizer bunny! If you do a search, you can find an old, old post about wind sprints and the value of pushing your heart rate up in to higher levels of the target zone for brief periods. Hoe downs are one form of a 'wind sprint'. So, doing them fast has a lot of merit.

    BUT, we can S L O W it down to really concentrate on form and we will be taking it a bit more slowly for the next day or two.

    Enjoy ... but I'm sure to hear some moaning and groaning tomorrow. Sorry to do this to ya on hump day!

    T-Tappin' best from Houston,Texas
    Sherry, T-Tapp Trainer

    Thur - Its a Total Body Hoe Down day!
    01-06-2005, 12:10 AM


    Whew! Wednesday was tough! Bet you don't want to do that very often. Is there any chance I can ask you to do at least one set on Thursday super slow with the pause at the peak and tucking harder? That extra tuck is so important to master and a little more practice would be very good.

    But our main focus area for today will be completing the engagement cycle by adding more arms and shoulders. I thought about introducing shoulder alignment earlier but elected to assume that this was probably in order since we frequently discuss SA on the forum.

    But, today is the time to make double sure we have alignment from toe to head. Did you notice we've been working our way up? When the glutes, abs and lats are engaged, it is easier to use the abs to lift the leg versus lifting with the quad (top of the thigh). It might take some time to feel this but that will come.

    So for Thursday, I'd like you to review the following post and use those guidelines to position the shoulders back and down. Here is the post:


    https://forum.t-tapp.com/forum/main-...lder-alignment

    Teresa uses three arm positions during hoe downs.

    1. Beginners with arms hanging at the side
    2. Intermediate with arms fully extended and palms forward at the side; / 0 \
    3. Arms in upside-down T with palms facing the ceiling ... looks like this _| O |_

    For Thursday, the concentration area is to align the shoulders and use the arms in the upside down T position. First, take the T-Tapp stance, bend deep, tuck & squeeze hard and turn the femur out at the hip socket. Adjust the shoulders and take the arms to an upside-down T. Spread the fingers wide and turn the thumbs down and toward the back wall.

    Wowser! All the major muscles are engage from the lower leg through the traps! Heck, even the arches of the feet are engaged.

    So, it is two sets of hoe downs. If you can manage at least one set super slow, with arms in upside down T, then fabulous. The second set can be a LITTLE bit faster ... maybe moderate speed but lets not go back to energizer bunny speed just yet.

    So, our progression has been:

    Monday - Review form and keep tooties straight

    Tuesday - Start from T-Tapp stance and keep the base glute tight

    Wednesday - S L O W it way down, pause at the peak of the lift and tuck harder

    Thursday - Confirm shoulder alignment and use advanced arm position of upside-down T

    Everyone is doing great even if we are obtaining Diva Ds by turning any excess into butt dust!

    T-Tappin' best from Houston,Texas
    Sherry, T-Tapp Trainer
    Last edited by Forum Angel; 04-13-2016, 10:26 AM.

  • #2
    Thank Goodness Its a Hoe Down Friday!
    01-07-2005, 03:23 AM



    Whew on the downside of the slope now!

    Its after midnight and I finally was able to change clothes and sit down. I'm so tired that I'm going to bunt tonight and suggest we do the same thing from Thursday BUT at a medium speed. Not super slow and not Teresa energizer bunny speed.

    So, here is what we've done so far:

    Monday - Review form and keep tooties straight

    Tuesday - Start from T-Tapp stance and keep the base glute tight

    Wednesday - S L O W it way down, pause at the peak of the lift and tuck harder

    Thursday - Confirm shoulder alignment and use advanced arm position of upside-down T

    Friday - Work on all points from head to toe and complete two sets at medium speed

    Enjoy!

    T-Tappin' best from Houston,Texas
    Sherry, T-Tapp Trainer



    Darn near hoe'd out!
    01-08-2005, 03:49 AM



    Ok, just two days to go and here I am posting at 1 am once again. This just can't last!

    For Saturday, it is time to lose the bit toe. Now several may have been doing that all along but this is sort of the grand finalie to challenge our core or 'stabilizing' muscles as my college sons now say.

    Beginners can lift the big toe and ball joint below it.

    And yes, I do have one final finale for tomorrow ... our last day!

    Big toes away!

    T-Tappin' best from Houston,Texas
    Sherry, T-Tapp Trainer



    Sunday Hoe Down Finale!
    01-09-2005, 01:56 AM


    We did it! Just one more day to complete the entire week.

    Here is what we've done so far. Remember, this is progressive and we are adding more form each day. So on Sunday, we put it all together with one more little twist.

    Monday - Review form and keep tooties straight

    Tuesday - Start from T-Tapp stance and keep the base glute tight

    Wednesday - S L O W it way down, pause at the peak of the lift and tuck harder

    Thursday - Confirm shoulder alignment and use advanced arm position of upside-down T

    Friday - Work on all points from head to toe and complete two sets at medium speed

    Saturday - No Big Toe!

    Sunday - Using the upside down T with jazz fingers, push the thumbs down and back at the peak of each lift and at the same time as the extra tuck.

    You can practice that now. Arms to the side, upside down T. Spread the fingers wide. Elbows are in. Now, torque the elbows toward the mirror ... don't pull them forward and the thumbs go back and down. Feel the lats engage more?

    We use this particular torque a LOT in T-Tapp and it will be the focus of the second week of fabulous arms. Because of the extra lat engagement, it is a perfect companion to hoe downs.

    On the side leg lifts, pushing the opposite arm back with this torque will really help you get the lifting knee up and back.

    As a finale note, recheck your form in a mirror once again. Make sure the base knee is deeply bent and the knee is turned out by tucking and turning the femur in the hip socket. It is very easy to let the base knee rotate in -- especially on the side leg lift. Keep it out for extra trimming in the tummy, inner and outter thighs!

    Thanks to all for coming along this little hoe down journey!

    T-Tappin' best from Houston,Texas
    Sherry, T-Tapp Trainer

    Comment


    • #3
      Some posts from Sherry's first hoe down challenge

      Hoe Downs on Tuesday
      04-13-2004, 01:04 AM


      Lets get up today by first getting down! Remember ... two sets.

      Today's focus will be to keep the toes on the base foot absolutely straight throughout. Stop if you need to to reset the toes. Bend the base knee deeply and turn out at where in the hip joint for KLT but keep those tootsies straight! It is incredible but a straight foot really will help you lose in the inner thigh, the saddle bag area and flatten the tummy.

      See you on Tuesday!

      T-Tappin' best from Houston,Texas
      Sherry, T-Tapp Trainer



      Get UP by getting DOWN on Wed, (Hoe Downs)
      04-14-2004, 12:57 AM


      Almost half way through the challenge. Remember, it is two sets of hoe downs from Monday 4/12 through Sunday 4/19. Missed the beginning? Not to worry, just jump on this shrinking ship at any point.

      For Wednesday the 14th, review Teresa's article on Hoe Downs (link below). Pay particular attention to the photos 5a and 6b. Notice the knee position relative to the shoulders.

      But, don't forget Tuesday's tips in the meantime.

      Here is the daily challenge so far.

      Monday: Just get started.

      Tuesday: Keep those tootsies straight.

      Wednesday: Review Teresa's article and form tips for Hoe Downs at http://www.t-tapp.com/articles/hoedowns/hoe_downs.html

      Flatter tummies, slimmer thighs and DDs ... Lets make it happen.

      T-Tappin' best from Houston,Texas
      Sherry, T-Tapp Trainer



      Hoe Down That Hump Day
      04-15-2004, 12:09 AM


      We're here ... hump day! After this, we're on the downhill side of the challenge.

      I've so enjoyed having Andrea-In-France along as this keeps me on the outside of my feet. Andrea is hoe-ing while the rest of us are still snuggled under the covers. That means I have to get the next day's challenge up the night before. Seems I'm always chasing my tail in that respect. Oh well, hopefully, that tail is shrinking!

      For Thursday, here comes the focus part of the challenge. SQUEEZE the glutes for the entire set. You'll be able to squeeze harder on the base leg/cheek. Notice how much more the abs engage ... especially when you push the knee out as fas as possible when to the side.

      So far, the focus challenge has included:

      Monday: Just get started

      Tuesday: Keep those tootsies straight

      Wednesday: Review Teresa's article and form tips for Hoe Downs at http://www.t-tapp.com/articles/hoedowns/hoe_downs.html

      Thursday: Squeeze the glutes before you start and hold throughout; feel the abs and inner thighs kick in more

      A flatter tummy, slimmer thighs and a DD is one day closer!


      T-Tappin' best from Houston,Texas
      Sherry, T-Tapp Trainer


      Saturday Hoe Down Round Up
      04-17-2004, 01:02 AM



      Whew! Almost there! It will be kind of sad to finish. I feel like I've gotten to know all of you during the past week.

      The focus for today is to review all the tips and REALLY concentrate on the total move. Take the speed back up to moderate ... not super slow like yesterday but not super fast as on some of the tapes. Keep it slow enough that you can do the extra tuck but faster than yesterday.

      Then for grins, on the second set go for 'knees to nipples'. Yep, try to get your knees chest high. If you can't get that high, don't worry. Just do your best.

      So far, we've focused on:

      Monday: Just get started

      Tuesday: Keep those tootsies straight

      Wednesday: Review Teresa's article and form tips for Hoe Downs at http://www.t-tapp.com/articles/hoedowns/hoe_downs.html ; notice the knee position on the side lifts (!)

      Thursday: Squeeze the glutes before you start and hold throughout; feel the abs and inner thighs kick in more

      Friday: Go S L O W and tuck harder at the peak of each front and side lift

      Saturday: REVIEW all the above, increase speed to moderate and work on the extra tuck; second set is knees to nipples

      A flatter tummy, a DD and slimmer thighs are one day closer!



      T-Tappin' best from Houston,Texas
      Sherry, T-Tapp Trainer

      Comment


      • #4
        More Hoe Down tips from Sherry!

        Tummy trimming hoe downs
        08-29-2002, 02:12 AM


        My oh my, what a difference really lifting the leg makes.

        Here is a challenge for the next time you do hoe downs. Lift the knee all the way to the breast -- both when lifting to the front and to the side. Be careful not to bend forward with the shoulders, bring the knee all the way up on its own accord. I bet you can't sustain lifting that high through the entire sequence! If you can't get there, just push yourself further than usual and you will eventually make it.

        Bend the base leg deeply and tuck even harder at the peak of each lift.

        Remember, Teresa always says lift it waist high or higher but it is so easy to get lazy on this point. So, set a goal to lift to the breast and give it a try!

        T-Tappin' best from Texas,
        Sherry, Houston Instructor

        Hoe Downs Super Form Tip
        05-04-2006, 01:28 AM



        Ok, this isn't new by any means but it is SOOOO good, that it is worth repeating.

        I've been working for the past week and it darn near does me in every time. Gotta love that feeling, for sure! [:0]

        I haven't heard Teresa say this in a long time but she used to say it a LOT about Hoe Downs, TTN and other moves. I noticed mention of this form tip in the book so it is worth mentioning for sure.

        When lifting the leg to the side, PUSH to get the lifting knee behind its corresponding shoulder - while holding your tuck. This is very, very hard for me because my hips are so tight and they just don't open much. But, it is so effective and I can feel every muscle along that side -- including the hard to hit hip-pad area.

        Not sure if you're doing this? Well, give it a try and concentrate on that aspect and feel the difference.

        T-Tappin' best from Houston,Texas
        Sherry, T-Tapp Trainer


        Comment

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