These exercises can be done separately but why not also try them together for a lovely dynamic stretch for those glutes and all round hip mobility.
Movement prep. Hip circle – pigeon.
Movement prep. Adductor switches.
This stretch opens up those inner thighs (the cross over muscles) whilst also helping out our external rotators (turnout muscles) ohhhh and ankle mobility – So a great all rounder!
Movement prep. Quad stretch to hamstring sweep.
A great dynamic stretch to include in your pre performance routine or even just your daily mobility x
Cool down in 5 minutes
A great post dance class cool down.. It can be nice after a vigorous class to walk around a little first to allow the heart rate to come back down before stretching. With me talking the cool-down is a little longer than 5 mins but each stretch is performed for just 30 seconds. No excuses to just run out of class (hehe) Enjoy x
Recover, Restore, Refresh.
Recovering from our toes up to our head. Refresh the mind-body the evening before you compete and after day one at worlds. Pair this with the visualisation meditation and you’ve a beautiful evening routine 🙂
Warming up for front clicks :)
Try adding this dynamic sequence into your warm up routine to prep those hamstrings and hips for work! Imagine how much your clicks and shoots etc would improve even just adding these into every pre dance class 🙂
Follow along Feis day warm up
Using the R.A.M.P warm up protocol I guide you through a feis day movement prep.. A popular request from our members. Feel free to foam roll before you get going! Enjoy it x
Feis day warm up INTRO
Please watch this prior to the follow along Feis day warm up routine 🙂
Pre class warm up with Fran :)
Another great warm and preparation for an intense dance class.. Enjoy 🙂
Movement prep – speed, power & sharpness!
Pop this speed, power & sharpness activating warm up in pre dance class if working towards this is a goal of yours! x