I love this move for balance, ankle stability, activating those hamstrings and hips.
Movement prep: Single leg deadlift
Movement prep: Ostrich stretch
Hips n Hamstrings – A Riverdance favourite back stage mobility move.. Pop a few of these in whilst waiting back stage to perform.
Movement prep: Close-Open the gate
Hips, hips, hips! Simple and effective. Step over the gate moving forward and open going backwards.
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: Downward dog sequence
Another great all rounder: The downward facing dog with heel raises will lengthen through the hamstrings, lower legs, mobilise the ankles. Feel free to add to it with the hovers as shown and the extra core activation. 3-5 repetitions will be great!
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: 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.
Warm up – Raise – Single leg hop
Complete for the length of a room on each foot or 30 seconds each foot. Warming up those feet n ankles.
Warm up – Raise – In out jack
Another fun way to raise the heart rate for dance. 30-45 seconds.
Warm up – Raise – C skips
Raise the heart rate with C skips. For the length of a room and back or 30-60 seconds