A Creative Movement Foundation: Strength and Skill for Dance - Page 6

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 6, Day 1

Warm Up
Tadasana
March 3 mins

 

Upper Body
Ring Pulses 1 inch behind back 20x
Block 1 inch lifts, straight arms 20x
Block curls 20x

 

Stretch
Triceps and Shoulder Stretch 20 secs

 

Lower Body
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, Soft & Press 40x
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, Soft & Press 40x

 

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

 

Glute Work:
Demi Point Parallel at the Barre, R Leg 1 Inch Lifts 20x
Demi Point Parallel at the Barre 1 Inch Lift, R Leg Turned Out 20x
Demi Point Parallel at the Barre, L Leg 1 Inch Lifts 20x
Demi Point Parallel at the Barre 1 Inch Lift, L Leg Turned Out 20x

 

Stretch:
Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs
Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs

 

Core:
Oblique Crunch Alternating R & L Leg Extensions 20x
Vertical Pelvic Lift 20x

 

Back Work:
Cat & Cow 2-4x
Wheel 5-10 secs 2x

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

Stretch:
Downward Dog 30secs
Upward Dog 30 secs
Childs Pose 30 secs

 

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

 

Week 6, Day 2

Warm Up
Tadasana
March 3 mins

 

Upper Body:
New York City Ballet Push Ups 20x
Wide Push Ups 20x

 

Stretch:
Dolphin 30secs

 

Lower Body:
Wide V at the Barre, 1 Inch Lifts 40x
Lunge at the Barre, 1 Inch Lifts, R Leg 25x
Ski Slope at the Barre, 1 Inch Lifts R Leg 25x
Wide V at the Barre, 1 Inch Lifts 40x
Lunge at the Barre, 1 Inch Lifts, L Leg 25x
Ski Slope at the Barre, 1 Inch Lifts 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:
Pretzel 1 Inch Lift R Leg 20x
Pretzel 1 Inch Lift L Leg 20x

 

Stretch:
Pigeon R Leg 20 secs
Pigeon 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

Core:
Alternating Leg 1 Inch Lifts R Leg 25x
Alternating Leg 1 Inch Lifts L Leg 25x

 

Back Work:
Cobra (pictured below) 30 secs
Frog 30 secs

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

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

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 1A 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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