Pegasus Freeze: High-Knee Single-Leg Freeze Brain Break

What the coach says

The words of this video, from its captions.

And finally, balance. If we leap over a river, we have to land safely. Today, we are doing the Pegasus Freeze. First, stand tall and strong like a tree. Put your arms up like you are running. Now, drive one knee up super high and freeze. Lock it in. You are a frozen Pegasus. Hold it, one. two, three, four, five. Step down. Awesome. Now, the other side. Glue your foot down, runner arms, and lift that knee. Squeeze your tummy, one, two, three, four, five. And step down. Round two. Back to the first foot, runner arms. arms, drive the knee, and freeze. Hold it for one, two, three, four, five. Step down. Last one. Make it perfect. Other knee up and lock it. One, two, three, four, five. Perfect balancing. Your jumping muscles are totally warm and ready.

• Forward and backward arm circlesLength 0:54

  Brush the Wings

  Forward and backward arm circles

  Beginner, Low energy, Balance / Body Control

• Calf raises with overhead reachLength 1:12

  Polish the Horn

  Calf raises with overhead reach

  Beginner, Low energy, Balance / Body Control

• Standing twists and overhead chopsLength 1:21

  Clear the Clouds

  Standing twists and overhead chops

  Intermediate, Low energy, Balance / Body Control

• Single-leg flamingo holdLength 2:16

  Flamingo Pose

  Single-leg flamingo hold

  Advanced, Low energy, Balance / Body Control