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 5, Day 1

Warm Up:
Tadasana
March 3 mins

 

Upper Body:
Block Curl 40x
Arm Circles Counter-clockwise 20x
Arm Circles Clockwise 20x
Plank Hold 20 sec 2x

 

Stretch:
Eagle Arm Stretch R 20 secs
Eagle Arm Stretch R 20 secs

 

Lower Body:
Narrow V at the Barre 1 Inch Lifts, R Arm on the Barre 40x
Wide V at the Barre, 1 Inch Lifts, R Arm on the Barre 40x
Narrow V at the Barre 1 Inch Lifts, L Arm on the Barre 40x
Wide V at the Barre, 1 Inch Lifts, L Arm on the Barre 40x

 

Stretch:
Calf Stretch at the Barre, R Leg 20 secs
Calf Stretch at the Barre, R Leg 20 secs

 

Glute Work:
Flat Back Series at the Barre R Leg 1 Inch Lifts 20x
Flat Back Series at the Barre R Leg, Soft & Press 20x
Crescent Lunge at the Barre, R Knee to Floor, Arms in 5th 20x
Flat Back Series at the Barre L Leg 1 Inch Lifts 20x
Flat Back Series at the Barre L Leg, Soft & Press 20x
Crescent Lunge at the Barre, L Knee to Floor, Arms in 5th 20x

 

Stretch:
Side Stretch at the Barre R Leg 20 secs
Dancer Pose at the Barre R Leg 20 secs
Side Stretch at the Barre L Leg 20 secs
Dancer Pose at the Barre L Leg 20 secs

 

Core:
Jui Jitsu Sit Ups 25x
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Plank Twist 25x

 

Back Work:
Superman 20 secs
Upward Dog 20 secs

 

 

Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs

 

Week 5, Day 2

Warm Up:
Tadasana
March 3 mins

 

Upper Body:
Plank 20 sec hold 3x
Plank Twist 15x

 

Stretch:
Frog 20 secs
Snake R Leg 20 secs
Snake L Leg 20 secs

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

 

Lower Body:
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, 1 Inch Lifts, Alternating Releve 40x
Parellel at the Barre, 1 Inch Lifts in Releve 40x
Narrow V at the Barre, R Leg 1 Inch Lifts 20x
Narrow V at the Barre, L Leg 1 Inch Lifts 20x

 

Stretch:
Runner Lunge right leg 20 secs
Hamstring Stretch right leg 20secs
Runner Lunge left leg 20 secs
Hamstring Stretch left leg 20secs

 

Glute Work:
Table Top R Leg 1 Inch Lifts 20x
Table Top R Leg Hydrant 20x
Table Top L Leg 1 Inch Lifts 20x
Table Top L Leg Hydrant 20x

 

Stretch:
Double Pigeon R Leg on Top 30 secs
Double Pigeon L Leg on Top 30 secs

 

Core:
Boat Pose 10-20 sec Hold 3x
Boat Pose Oblique Twist Alternating R & L 25x
Boat Pose 10-20 1x

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

 

Back Work:
Cobra 20 secs

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

Stretch:
Cobblers Pose 30 secs
Dead Bug Pose 30secs

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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