A Creative Movement Foundation: Strength and Skill for Dance

Jessica Hedrick

Contributor - Creative Movement & Beginner Workouts

San Francisco, California, United States

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 3, Day 1

Warm Up:
Tadasana
March & Twist 3 min

 

Upper Body:
Block 1 Inch Lifts 20x
Block 1 Inch Lifts 2 Up & 2 Down 20x
Block 1 Inch Lifts 4 Up & 4 Down 20x

 

Stretch:
Barre Arm Stretch right (R) 20 secs
Barre Arm Stretch left (L) 20 secs
Hands Clasped Behind Back (Alternating Clasp R&L) 20secs

 

 

Lower Body:
Single Leg 1 Inch Lifts R Leg 25x
Single Leg 1 Inch Lifts L Leg 25x
Single Leg 1 Inch Lifts turned out R Leg25x
Single Leg 1 Inch Lifts turned out L Leg 25x

 

 

Stretch:
Barre Side Stretch R Foot Foot Flexed 20secs
Barre Side Stretch R Foot Pointed 20secs
Barre Stretch Dancers Pose R Leg 20 secs
Barre Side Stretch L Foot Foot Flexed 20secs
Barre Side Stretch L Foot Pointed 20secs
Barre Stretch Dancers Pose L Leg 20 secs

 

 

 

 

Glute Work:
Glute Bridge 1 Inch Lifts - Feet Flat 25x
Glute Bridge 1 Inch Lifts - Feet Releve 25x
Glute Bridge L Foot Flat - R Foot 90 Degree Angle Lifts 10x
Glute Bridge R Foot Flat - L Foot 90 Degree Angle Lifts 10x
Glute Bridge 1 Inch Lifts - Feet Flat 15x

 

Stretch:
Pigeon R Leg 20 secs
Pigeon L Leg 20 secs
Straddle Stretch 30 secs

 

Core:
Bicycles 50x
Oblique Crunches R Leg 90 Degress 25x
Oblique Crunches L Leg 90 Degress 25x
Crunch 1 Inch Lifts - Feet Relieve 25x

 

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

Back Work:
Upward Dog 20 secs
Bow Pose 5-10 secs 3x

 

Stretch:
Downward dog 30 secs
Rag Doll 30 secs
Straddle Stance Stretch R Shoulder to L Knee 20 secs
Straddle Stance Stretch L Shoulder to R Knee 20 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 3, Day 2

Warm Up:
Tadasana
March 3 mins

 

Upper Body:
Barre push ups 25x
Staggered Wide Push Ups R Arm Front 15x
Staggered Wide Push Ups L Arm Front 15x

 

 

Stretch:
Eagle Arm Strech R Arm Under 20secs
Eagle Arm Strech R Arm Under 20secs
Reverse Prayer 20 secs

 

 

 

Lower Body:
Suhaila Squat Arms on Knees 20x
Suhaila Squat Arms in 2nd 20x
Suhaila Squat Arms in 5th 20x
Suhaila Squat Arms Back 20x
Suhaila Squat in Relieve, Arms in 2nd 5x
Wide V 1 Inch Lifts, Arms in 2nd 25x
Wide V 1 Inch Lifts in Releve, Arms in 5th 10x

 

 

 

 

Stretch:
Neutral Stretch at the Barre R Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed, Back Rounded 20 secs
Neutral Stretch at the Barre L Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed, Back Rounded 20 secs

 

 

Glute Work:
Flat Back Series R Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Seris R 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant R Foot Flexed 1 Inch Lifts 10x
Flat Back Series L Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Series L 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant L Foot Flexed 1 Inch Lifts 10

 

 

Stretch:
IT Stretch at the Barre R leg, Back Flat 20secs
IT Stretch at the Barre R leg, Nose to Knee 20secs
IT Stretch at the Barre L leg, Back Flat 20secs
IT Stretch at the Barre L leg, Nose to Knee 20secs

 

 

Core:
Leg Extension, Vertical to Parallel 20x
Oblique Crunch Alternating R & L Leg Extensions 20x
Toe Touch 20x
Vertical Pelvic Lift 20x

 

 

Back Work:
Supine Twist R Side 20 secs
Supine Twist L Side 20 secs
Cobra 20 secs
Super man 5-10 secs 3x

 

Stretch:
Childs Pose 30secs
Dragon R Leg 30 secs
Dragon L Leg 30 secs

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

 

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

 

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