Move Beautifully: Intermediate Dance Skills and Barre Technique - Page 5

Jessica Hedrick

Coach

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.

 

This cycle of the creative movement workout series helps you build a foundation for intermediate dance technique and functional fitness skills. It is an intermediate barre workout that fuses ballet, dance movement, bodyweight exercise, and yoga into one fun and inspiring class.

 

Creative Movement will run two days per week. Feel free 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 & Twist 3 min

 

Upper Body:
Elbow Plank to Straight Arm Plank 10x
Strict Push Ups 20x
Elbow Plank Hold 20 secs

 

Stretch:
Downward Dog 20 secs

 

Lower Body:
Narrow V Alternating Releve 1 min
Narrow V Alternating Releve 1 min
Repeat 2 x

 

Suhaila Squat, Elbows on Legs 30 secs
Suhaila Squat, Arms in 2nd position 30 secs
Suhaila Squat, Arms in 5th position 30 secs

 

Stretch
Wide Leg Forward Fold, Center 30 secs
Wide Leg Forward Fold, R Leg 30 secs
Wide Leg Forward Fold, L Leg 30 secs

 

Glute Work:
Flat Back Series at the Barre 1 inch lift R Leg 25x
Flat Back Series at the Barre 1 Inch Lifts, 2 Up 2 Down R Leg 25x
Flat Back Series at the Barre 1 Inch Lifts, 4 Up $ Down R Leg 25x

 

Flat Back Series at the Barre 1 inch lift L Leg 25x
Flat Back Series at the Barre 1 Inch Lifts, 2 Up 2 Down L Leg 25x
Flat Back Series at the Barre 1 Inch Lifts, 4 Up $ Down L Leg 25x

 

Stretch:
Figure 4 At The Barre R leg 20 secs
Figure 4 At The Barre L leg 20 secs
Forward Fold, hands Under Feet 20 secs

 

Core:
Thigh Driving 10 sets 5x
Plank Hold 20 secs 3x

 

Back Work
Snake R leg 20 secs
Upward Dog 20 secs
Snake L leg 20 secs
Upward Dog 20 secs

 

Stretch
Crescent Lunge R Leg 20 secs
Runners Lunge R Leg 20 secs
Dragon R Leg 20 secs
Hamstring stretch R Leg 20 secs
Downward Dog
Crescent Lunge L Leg 20 secs
Runners Lunge L Leg 20 secs
Dragon L Leg 20 secs
Hamstring stretch L Leg 20 secs

 

Week 5, Day 2

Warm Up:
Tadasana
March

 

Upper Body:
Plank Twist on Elbows 25x
NY City Ballet Push Ups 25x

 

Stretch:
Shoe Lace R Arm 20 secs
Shoe Lace L Arm 20 secs

 

Lower Body:
Chair Pose at the Barre 1 Inch lifts 20x
Chair Pose at the Barre in Releve, 1 Inch Lifts 20x
Wide V at the Barre 1 Inch Lifts, 40x
Chair Pose at the Barre 1 Inch lifts 20x
Chair Pose at the Barre in Releve, 1 Inch Lifts 20x
Wide V 1 Inch Lifts at the Barre in Releve 40x

 

Stretch:
Figure 4 at the Barre R leg 20 secs
Side Stretch at the Barre R Leg 20 secs
Figure 4 at the Barre L leg 20 secs
Side Stretch at the Barre L Leg 20 secs

 

Glute Work:
Ski Slope at the Barre, 1 Inch Lifts R Leg 25x
Ski Slope at the Barre 1 Inch Lifts, 2 Up 2 Down R Leg 25x
Ski Slope at the Barre 1 Inch Lifts, 4 Up 4 Down R Leg 25x
Ski Slope at the Barre Hydrant R Leg 10x

Ski Slope at the Barre, 1 Inch Lifts L Leg 25x
Ski Slope at the Barre 1 Inch Lifts, 2 Up 2 Down L Leg 25x
Ski Slope at the Barre 1 Inch Lifts, 4 Up 4 Down L Leg 25x
Ski Slope at the Barre Hydrant L Leg 10x

 

Stretch:
Crescent Lunge, Arms in 5th R leg 20 secs
Crescent Lunge, Hands Clasped behind back R leg 20 secs
Crescent Lunge Twist R Leg 20 secs

Crescent Lunge, Arms in 5th L leg 20 secs
Crescent Lunge, Hands Clasped behind back L leg 20 secs
Crescent Lunge Twist L Leg 20 secss

 

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
Camel Hold 20 secs

 

Stretch:
Downward Dog 30 secs
Upward Dog 30secs
Straddle Stretch, Center 30 secs
Straddle Stretch, R Leg 30 secs
Straddle Stretch, L Leg 30 secs
Downward Dog 30 secs

 

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

 

 

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