A Creative Movement Foundation: Strength and Skill for Dance - Page 2

Jessica Hedrick

Contributor - Creative Movement & Beginner Workouts

Yoga, Dance

The Creative Movement workout is a compilation of dance movement, bellydance, barre, pilates, kettlebells, and yoga. This workout will move through various types of programming for levels beginner to advanced. The goal of the workout is to gain a technical foundation of dance movement, increase fluidity and flexibility, increase overall body strength, and explore your body through various mediums.

 

The first cycle of this workout series builds a foundation for basic dance technique and functional fitness skills. We will begin with a beginner barre workout that fuses ballet, dance movement, bodyweight exercise, and yoga into one fun and inspiring class.

 

Creative Movement will run two days a week. Feel to pick any two days that work for your schedule. Have fun with the workout and find your artist in your athletic journey.

 

Week 2, Day 1

Warm Up:
Tadasana
March

 

Upper Body:
Diamond Plank 20 secs 3x
Diamond Push up 15x
Side elbow plank right side 20sec
Side elbow plank left side 20sec

 

 

Stretch:
Cow Face Pose right arm 20 secs
Cow Face Pose left arm 20 secs

Lower Body:
Chair Pose at the Barre 1 inch lifts 40x
Wide V pulse 20x
Chair Pose at the Barre 1 inch lifts 20x
Wide V pulse 40x

 

Stretch:
Runners Lunge right leg 20 secs
Hamstring Stretch right leg 20 secs
Quad Stretch left leg 20 secs
Runners Lunge left leg 20 secs
Hamstring Stretch L leg 20 secs
Quad Stretch right leg 20 secs

 

 

 

Glute Work:
All Fours 1 Inch lift right leg 20x
All Fours 1 Inch left leg 20x
All Fours Hydrant 1 Inch Lift right leg 20x
All Fours Hydrant 1 Inch Lift left leg 20x

 

Stretch:
Supine Twist R side 30secs
Supine Twist L side 30secs

 

Core:
Boat Pose 10-20 secs 2x
Boat Pose Twist 1-20 2x
Boat Pose 10-20 secs 1x
Boat Pose Twist 1-20 1x

 

Back Work:
Upward Dog 30 secs
1/2 Camel Alternating R & L Sides 6x each
A Creative Movement Foundation: Strength and Skill for Dance - Workouts, Elite Programming, Elite Workout Programs, creative movement, Workouts Creative Movement Cycle 1

 

Stretch:
Downward Dog 30 secs
Upward Dog 30secs
Straddle Stretch 30 secs

A Creative Movement Foundation: Strength and Skill for Dance - Workouts, Elite Programming, Elite Workout Programs, creative movement, Workouts Creative Movement Cycle 1

 

A Creative Movement Foundation: Strength and Skill for Dance - Workouts, Elite Programming, Elite Workout Programs, creative movement, Workouts Creative Movement Cycle 1

 

Week 2, Day 2

Warm Up:
Tadasana
Marching 3mins

 

Upper Body:
Plank 20secs
Elbow Plank 20secs
Ring 1 Inch Lifts behind back 20x
Ring CCW circles 20x
Ring CW circles 20x

 

 

 

Stretch:

Eagle Arms Stretch right (R) arm under 20 secs
Eagle Arms Stretch left (L) arm under 20 secs
Deltoid Stretch R arm across 20 secs

Deltoid Stretch L arm across 20 secs

 

Lower Body:
Parallel Single R Leg 1 Inch Lifts 25x
Parallel Single L Leg 1 Inch Lifts 25x
Narrow V 1 Inch Lifts 40x
Narrow V 1Inch Lifts 4 Up & 4 Down 40x

 

Stretch:
Side Stretch at the Barre R Leg 30 secs
Side Stretch at the Barre - Nose to Knee R Leg 30 secs
Side Stretch at the Barre L Leg 30 secs
Side Stretch at the Barre - Nose to Knee R Leg 30 secs

 

Glute Work:

Flat Back R Leg 1 Inch Lifts 25x
Flat Back R Leg CCW Circles 25x
Flat Back L Leg 1 Inch Lifts 25x
Flat Back L Leg CW Circles 25x

 

Stretch:

Splits/Jazz Splits R 30 secs
Splits/Jazz Splits L 30 secs

 

Core:
Extended Arm Plank 20 secs
Repeat 2x
Side Plank 1 Inch Lifts R side 10x
Side Plank 1 Inch Lifts L side 10x
Repeat 2x

Elbow Plank Twist 20x

 

 

Back Work:
Cat and Cow 10x
Locust Pose 3x 10secs

 

Stretch:
Triangle R Side 30 secs
Extended Side Angle R side 30 secs
Wide Angle Forward Fold 30secs
Triangle L Side 30 secs
Extended Side Angle L Side 30 secs

 

Click on the number below that corresponds to the week of training you're in.

 

 

Topic: 

Breaking Muscle Newsletter

Get updates and special offers delivered directly to your inbox.