Hips, hips, hips! Simple and effective. Step over the gate moving forward and open going backwards.
Movement prep: Close-Open the gate
Movement prep: Spiderman
Opening up into that hips space – through the adductors (cross over muscles) and then also opening into the chest space with the added arm opener. Complete 10 repetitions or the length of a room/studio
Movement prep: inchworm-kickback
A wonderful all rounder for dancers.. Activating & lengthening through the hamstrings and firing up the core. Including the glutes, back (for posture) and anterior core.
Movement prep: scorpian & tik tok
Hip and hamstring mobility and activation.. A beautiful combo this is.
Movement prep: Dynamic pigeon
One of my favourite ways to dynamically stretch the muscles responsible for lovely Cuts. go with 10-20 repetitions. As always listen to your body and what it needs.
Movement prep- Glute activation
I believe all dancers should have some glute activation included in their warm up after raising the heart rate pop these into your routine and prepare those hips!
Warm up – Raise – C skips
Raise the heart rate with C skips. For the length of a room and back or 30-60 seconds
Warm up – Raise – B skips
Raise the heart rate with B skips: length of the room or 30- 60 seconds
Warm up – Raise – A skips
Raising the heart rate with A skips – Length of a room or 30 seconds.
Lower body mobility
A great way to check in with where you might be holding any tension in the lower body & improve the mobility.