A Creative Movement Foundation: Strength and Skill for Dance - Page 4

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 4, Day 1

Warm Up
Tadasana
March 3 mins

 

Upper Body:
Downward Dog to Upward Dog 10x
Wide Arm Push Ups 20x
Bodyweight Triceps Dip 25x

 

Stretch:
Fish Pose 20 secs
Wheel 5-10 secs 3x

 

Lower Body:
Parallel at the Barre 1-Inch Lifts 20x
Parallel at the Barre 1-Inch Lifts Feet in Releve 20 x
Parallel at he Barre 1-Inch Lifts Alternating Releve 20 x
Elevated Lunge at the Barre 1-Inch Lifts Right (R) Leg Base 20x
Elevated Lunge at the Barre 1-Inch Lifts Left (L) Leg Base 20x

 

Stretch:
Forward Bend 20 secs
Calf Stretch at the Barre R Leg 20secs
Calf Stretch at the Barre L Leg 20secs

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

 

Glute Work:
Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20x
Ski Slope at The Barre Soft & Press R Leg Turned Out 20x
Ski Slope at the Barre 1 Inch Lifts L Leg Turned Out 20x
Ski Slope at the Barre Soft & Press L Leg Turned Out 20x
Wide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x

 

Stretch:
Neutral Stretch at the Barre, R Leg, Back Flat 20 secs
Neutral Stretch at the Barre, R Leg, Back Rounded 20 secs
Neutral Stretch at the Barre, L Leg, Back Flat 20 secs
Neutral Stretch at the Barre, L Leg, Back Rounded 20 secs

 

Core:
Sprinter 25x x2
Twisting Windmill 25x x2

 

Back Work:
Cat and Cow 5-10x
1/2 Camel Alternating R & L Sides 6x each
Camel 5-10 secs 2-4x

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

 

Stretch:
Downward Dog 30 sec
Runners Lunge R Side 30 secs
Triangle R Side 30 secs
Downward Dog 30 sec
Runners Lunge L Side 30 secs
Triangle L Side 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 4, Day 2

Warm Up
Tadasana
March 3 mins

 

Upper Body:
Downward Dog to Upward Dog 10x
Wide Arm Push Ups 20x
Bodyweight Triceps Dip 25x

 

Stretch:
Fish Pose 20 secs
Wheel 5-10 secs 3x

 

Lower Body:
Parallel at the Barre 1-Inch Lifts 20x
Parallel at the Barre 1-Inch Lifts Feet in Releve 20 x
Parallel at he Barre 1-Inch Lifts Alternating Releve 20 x
Elevated Lunge at the Barre 1-Inch Lifts Right (R) Leg Base 20x
Elevated Lunge at the Barre 1-Inch Lifts Left (L) Leg Base 20x

 

Stretch:
Forward Bend 20 secs
Calf Stretch at the Barre R Leg 20secs
Calf Stretch at the Barre L Leg 20secs

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

 

Glute Work:
Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20x
Ski Slope at The Barre Soft & Press R Leg Turned Out 20x
Ski Slope at the Barre 1 Inch Lifts L Leg Turned Out 20x
Ski Slope at the Barre Soft & Press L Leg Turned Out 20x
Wide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x

 

Stretch:
Neutral Stretch at the Barre, R Leg, Back Flat 20 secs
Neutral Stretch at the Barre, R Leg, Back Rounded 20 secs
Neutral Stretch at the Barre, L Leg, Back Flat 20 secs
Neutral Stretch at the Barre, L Leg, Back Rounded 20 secs

 

Core:
Sprinter 25x x2
Twisting Windmill 25x x2

 

Back Work:
Cat and Cow 5-10x
1/2 Camel Alternating R & L Sides 6x each
Camel 5-10 secs 2-4x

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

 

Stretch:
Downward Dog 30 sec
Runners Lunge R Side 30 secs
Triangle R Side 30 secs
Downward Dog 30 sec
Runners Lunge L Side 30 secs
Triangle L Side 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

 

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

 

 

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