Strength & Mobility - Lvl 1 - For Dancers & Floorwork

Week 1 - Sunday January 7:

• Seated Breathwork
• Our bodies are our homes that travel with us
• We are learning how to strengthen our foundations and set ourselves up for longevity & resilience
• Full permission to modify, ask questions, & listen to your body
• Feet & Ankles & Hips
  • Squat work on blocks
  • Introduction to:
    • the squat torq & awakening our feet
    • Hip hinging
    • Lunge form
  • Seated flow: PVC work with toe extension
  • Squat, hip hinge, and sissy squat sequence
  • Single leg balancing and lunge sequence
  • Ending in floor lunge series for ankles & hips

Week 2 - Sunday January 14:

• Review of: breathwork, becoming the curious observer — not judging or comparing or labeling. Enjoying the sensation of growth
• Breath on the back in a supported and reclined butterfly pose
• Hips, Pelvis, Core, Glutes, Low Back
  • Intro to the transverse & “zipping up”
  • Bridge Ups on blocks
  • Roll Up to boat pose
  • Roll Back to Plow
  • Roll through to hands and knees
  • Hands and Knees flow

Week 3 - Sunday January 21:

• Breaking down a Vinyasa + Pike Work
  • Build the opening grounding flow from child's pose
  • Work on push ups and pikes and inch worms and dolphin
• Breaking down the primal flow
  • Sun salutation with bear pose, toe squats, flip & bridge, and lunging
• Standing shoulder PVC work
• Standing on blocks work

Week 4 - Sunday January 28:

• Wrists, Shoulders, Upper Back, Chest
• Floor Cars for fingers & shoulders & chest
• Wrist recovery
• Hands and Knees Scapular work
• Down Dog Dips and Jumps, Hand/Arm Balance Work

Week 5 - Sunday February 4:

• Begin with forehead release on block
• Combination flows of skills learned - focus on transitions

Week 6 - Sunday February 11:

• Begin with belly / womb massage
• Combination flows of skills learned - focus on balancing and bending