Step Reebok

American Fitness, March-April, 1990 by Lorna Francis, Peter Francis

The following are examples of Step Reebok step patterns: (R = right, L = left) 1. Right Foot Up (single lead step)

Directional Approach -- From the front

Execution -- R foot up, L foot up, R foot down, L

foot down

Cycle -- four counts

Cue -- up, up, down, down

Note -- A Left Foot Up leads with the left foot 2. Top Down (alternating step)

Directional Approach -- From the front

Execution -- R foot up, L foot up, R foot down, L

foot tap down; L foot up, R foot up, L foot down,

R foot tap down

Cycle -- eight counts

Cue -- up, up, down, tap, up, up, down, tap

Note -- A Tap Up step taps on the second count at

the top (up, tap, down, down) 3. Knee Up (alternating step)

Directional Approach -- From the front

Execution -- R foot up, L knee lift, L foot down, R

foot down; L foot up, R knee lift, R foot down, L

foot down

Cycle -- eight counts

Cue -- up, knee lift, down, down, up, knee lift,

down, down

Once participants are proficient with the step patterns, various arm movements can be added. Intermediate and advanced participants may want to add a modest amount of hand-held weight. Begin arm movements at a low range, progress to a mid-range then to a high range. For variation, combine arm movements from different ranges. Perform arm movements in repetitions of two, four, eight or 16 counts. The following are examples of arm movements that can be combined with various step patterns: 1. Bicep Curls -- With elbows fixed at the sides of the trunk and the palms up, flex and extend both elbows toward the shoulders. Alternate for variety. 2. Upright Row -- Begin with the fists together in front of the thighs. Keeping the fists close to the body, raise the hands up to the chin. Return to starting position. 3. Criss Cross -- With the elbows at chest height, criss cross the arms back and forth over each other with the palms facing down. Alternate the arm that crosses over the top for each repetition. 4. Side Lateral Raises -- Start with the fists together in front of the thighs. Lift the arms up and outward with the palms facing down. Always lead with the elbows keeping them slightly bent.

Reebok has taken a firm leadership role in presenting Step Reebok, and it is currently offering a series of training seminars for instructors.

Drs. Lorna and Peter Francis are top fitness and injury prevention researchers in San Diego, California. The Francis' also conducted the research for the Step Reebok program.