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Published on Dec 14, 2011
Level 3 complexity on scale of 1-5. The single knee at the beginning could be layered, but I find it's nice to keep a few base moves. Music from Move-Ya's "Functional Beats".
Base Part 1: 1 single knee + 3 basics (16) Base Part 2: 2 alternating 3-knee repeaters (16)
Single knee + 2 hamcurls on top, 1/4 back turn on 2nd curl (8) Rock down 1 + turnstep + rock back or spin on floor (6) Walk up-up (2) 3 alternating lunges, exit at home (8) Any 3-knee repeater variation (8)*
* I used: "step, kick front, kick side, ball-change to the N side + walk over the top to home". The progression *should have been* a knee-double-stomp instead of 2-knee-single-stomp.
Also, if you need a non-reversing 32 block, replace the repeater with 2 alternating kicks when you add it to your routine.