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3/4 on the Down

3/4 on the Down

Level 2

  • Hipwork
As the leg takes the weight, the same side hip isolates in a drop-lift-drop to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side. As the leg takes the weight, the same side hip isolates in a drop-lift-drop to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side.

3/4 on the Up

3/4 on the Up

Level 2

  • Hipwork
As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side.As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side.

3/4 on the Up

3/4 on the Up

Level 2

  • Hipwork
As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side.As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side.

3/4 Pelvic Locks

3/4 Pelvic Locks

Level 2

  • Hipwork
  • Sharp
Alternate between tuck-release-tuck and release-tuck-release in the pelvis on counts 1,2,3, holding on 4.Alternate between tuck-release-tuck and release-tuck-release in the pelvis on counts 1,2,3, holding on 4.

3/4 Shimmy

3/4 Shimmy

Level 2

  • Hipwork
As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side. Perform at a rolling speed, allowing momentum to keep the movement going and releasing the hold at the end of each isolation.As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side. Perform at a rolling speed, allowing momentum to keep the movement going and releasing the hold at the end of each isolation.

3/4 Shimmy mid-tempo traveling

3/4 Shimmy mid-tempo traveling

Level 3

  • Shimmies
  • Hipwork
As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side, traveling while performing the hip isolation pattern.As the leg takes the weight, the same side hip isolates in a lift-drop-lift to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side, traveling while performing the hip isolation pattern.

3/4 Torso Slides in Kickstand left

3/4 Torso Slides in Kickstand left

Level 3

  • Hipwork
  • Upper body
  • Sharp
Weighted on the right leg, left leg extended to the side, simultaneously slide the ribcage left while lifting the left hip, then slide ribcage right while dropping the left hip. Alternate, repeating this movement every 3 counts, and then holding on 4.Weighted on the right leg, left leg extended to the side, simultaneously slide the ribcage left while lifting the left hip, then slide ribcage right while dropping the left hip. Alternate, repeating this movement every 3 counts, and then holding on 4.

3/4 Torso Slides in Kickstand right

3/4 Torso Slides in Kickstand right

Level 3

  • Hipwork
  • Upper body
  • Sharp
Weighted on the left leg, right leg extended to the side, simultaneously slide the ribcage right while lifting the right hip, then slide ribcage left while dropping the right hip. Alternate, repeating this movement every 3 counts, and then holding on 4.Weighted on the left leg, right leg extended to the side, simultaneously slide the ribcage right while lifting the right hip, then slide ribcage left while dropping the right hip. Alternate, repeating this movement every 3 counts, and then holding on 4.

4/4 Rib Slides

4/4 Rib Slides

Level 2

  • fluid
  • upper body
Slide ribcage side to side in an even rhythm without locking the movement. If this is too fast, drill at a slower, but even speed, moving half-time rather than full-time.Slide ribcage side to side in an even rhythm without locking the movement. If this is too fast, drill at a slower, but even speed, moving half-time rather than full-time.

Accordion PL, RL

Accordion PL, RL

Level 3

  • Hipwork
  • Upper body
  • Advanced
Execute isolation pattern: pelvic lift, ribcage lift, pelvic drop, ribcage drop. Hold each previous isolation while executing the subsequent isolation.Execute isolation pattern: pelvic lift, ribcage lift, pelvic drop, ribcage drop. Hold each previous isolation while executing the subsequent isolation.

Accordion RL,PD

Accordion RL,PD

Level 3

  • Hipwork
  • Upper body
  • Advanced
Execute isolation pattern: ribcage lift, pelvic drop, ribcage drop, pelvic tuck. Hold each previous isolation while executing the subsequent isolation.Execute isolation pattern: ribcage lift, pelvic drop, ribcage drop, pelvic tuck. Hold each previous isolation while executing the subsequent isolation.

Accordion Shimmy

Accordion Shimmy

Level 3

  • shimmies
  • sequencing
  • upper body
Execute alternating rib lift, rib drop, pelvic drop, pelvic tuck at with immediate release, shimmy style and speed.Execute alternating rib lift, rib drop, pelvic drop, pelvic tuck at with immediate release, shimmy style and speed.

Accordion Traveling

Accordion Traveling

Level 3

  • traveling
  • upper body
  • hipwork
Take a step sideways for every two isolations of the accordian: Rib lift-pelvic drop-rib drop-pelvic tuckTake a step sideways for every two isolations of the accordian: Rib lift-pelvic drop-rib drop-pelvic tuck

Arm Undulation Locks

Arm Undulation Locks

Level 3

  • sharp
  • fluid
  • arms
Break an arm undulation out to in by isolating and lifting in this 12 point order: finger-knuckle-wrist-elbow-shoulder-ribcage then out the other arm in reverse, alternating directions. Also called a Broken Arm Undulation.Break an arm undulation out to in by isolating and lifting in this 12 point order: finger-knuckle-wrist-elbow-shoulder-ribcage then out the other arm in reverse, alternating directions. Also called a Broken Arm Undulation.

Arm Waves

Arm Waves

Level 2

  • fluid
  • arms
  • upper body
Smootly connecting all points of hand and arm isolations, undulate the arm from the fingertips into the center of the body through the ribcage and out the other side, alternating directions.Smootly connecting all points of hand and arm isolations, undulate the arm from the fingertips into the center of the body through the ribcage and out the other side, alternating directions.

Back-to-Front Figure 8

Back-to-Front Figure 8

Level 1

  • Hipwork
  • Fluid
  • Foundational
Horizontal back-to-front figure 8 in the hips.Horizontal back-to-front figure 8 in the hips.

Basic Squats

Basic Squats

Level 2

  • Workout
Standing with feet about hip width apart, lower down to where it is challenging your muscles but not uncomfortable on your knee joints and raise back up, engaging your leg and glute muscles the entire time and squeezing your glutes at the top.Standing with feet about hip width apart, lower down to where it is challenging your muscles but not uncomfortable on your knee joints and raise back up, engaging your leg and glute muscles the entire time and squeezing your glutes at the top.

Belly Roll

Belly Roll

Level 2

  • fluid
  • upper body
  • torso
Contract upper abs, releasing the contraction as the lower belly engages, fully releasing and repeating.Contract upper abs, releasing the contraction as the lower belly engages, fully releasing and repeating.

Belly Roll alternating

Belly Roll alternating

Level 2

  • fluid
  • upper body
  • torso
Alternate rolling between upper ab contraction releasing fluidly from one to the other Alternate rolling between upper ab contraction releasing fluidly from one to the other

Broken Ribcage Circle

Broken Ribcage Circle

Level 2

  • sharp
  • upper body
Ribcage locks at 8 points while traveling a ribcage circle: drop, low corner, side, lift, upper corner, side, lower corner, then reverses directions on the drop.Ribcage locks at 8 points while traveling a ribcage circle: drop, low corner, side, lift, upper corner, side, lower corner, then reverses directions on the drop.

Calf Raises

Calf Raises

Level 2

  • Workout
Lift up onto your toes and lower down in a controlled fashion. Legs are straight but do not lock out the knees.Lift up onto your toes and lower down in a controlled fashion. Legs are straight but do not lock out the knees.

Camel 3/4 Shimmy

Camel 3/4 Shimmy

Level 3

  • fluid
  • upper body
  • hipwork
Layer an undulation starting in the ribcage and releasing through the pelvis on the top of each 3/4 shimmy.Layer an undulation starting in the ribcage and releasing through the pelvis on the top of each 3/4 shimmy.

Camel 3/4 Shimmy w/Reverse Undulations

Camel 3/4 Shimmy w/Reverse Undulations

Level 3

  • traveling
  • upper body
  • fluid
Layer a reverse undulation starting in the pelvis and releasing through the ribcage on the top of each 3/4 shimmy while traveling with a Camel walk, also called Arabic step.Layer a reverse undulation starting in the pelvis and releasing through the ribcage on the top of each 3/4 shimmy while traveling with a Camel walk, also called Arabic step.

Cascading Slides

Cascading Slides

Level 2

  • sharp
  • sequencing
  • upper body
Broken Side Undulation. Head slide, rib slide, hip lift, hip drop. Each movement gets 1 count.Broken Side Undulation. Head slide, rib slide, hip lift, hip drop. Each movement gets 1 count.

Chasing Squares hip-rib CCW

Chasing Squares hip-rib CCW

Level 3

  • Hipwork
  • Upper body
  • Sharp
Perform a counter-clockwise hip square, latticed with a counter-clockwise ribcage square. After each hip isolation, execute the correlative rib isolation.Perform a counter-clockwise hip square, latticed with a counter-clockwise ribcage square. After each hip isolation, execute the correlative rib isolation.

Chasing Squares hip-rib CW

Chasing Squares hip-rib CW

Level 3

  • Hipwork
  • Upper body
  • Sharp
Perform a clockwise hip square, latticed with a counter-clockwise ribcage square. After each hip isolation, execute the correlative ribcage isolation.Perform a clockwise hip square, latticed with a counter-clockwise ribcage square. After each hip isolation, execute the correlative ribcage isolation.

Chasing Squares rib-hip CCW

Chasing Squares rib-hip CCW

Level 3

  • Hipwork
  • Upper body
  • Sharp
Perform a counter-clockwise ribcage square, latticed with a counter-clockwise hip square. After each ribcage isolation, execute the correlative hip isolation.Perform a counter-clockwise ribcage square, latticed with a counter-clockwise hip square. After each ribcage isolation, execute the correlative hip isolation.

Chasing Squares rib-hip CW

Chasing Squares rib-hip CW

Level 3

  • Hipwork
  • Upper body
  • Sharp
Perform a clockwise ribcage square, latticed with a counter-clockwise hip square. After each ribcage isolation, execute the correlative hip isolationPerform a clockwise ribcage square, latticed with a counter-clockwise hip square. After each ribcage isolation, execute the correlative hip isolation

Chest Triangle

Chest Triangle

Level 2

  • upper body
  • sharp
Four isolations, releasing each isolation as you engage in the following isolation. Push shoulder forward, lift the ribcage, push the other shoulder forward, drop the ribcage.Four isolations, releasing each isolation as you engage in the following isolation. Push shoulder forward, lift the ribcage, push the other shoulder forward, drop the ribcage.

Chiftitelli Phrase

Chiftitelli Phrase

Level 3

  • rhythms
  • traveling
  • hipwork
Drill the two Chiftitelli phrases in sequence in a looping drill to dance the full phrase.Drill the two Chiftitelli phrases in sequence in a looping drill to dance the full phrase.

Chiftitelli phrase 1: Crossover Turn, Undulate, Hip LDL

Chiftitelli phrase 1: Crossover Turn, Undulate, Hip LDL

Level 3

  • rhythms
  • combos
  • phrases
Crossover Turn, Undulate, Hip lift drop liftCrossover Turn, Undulate, Hip lift drop lift

Chiftitelli phrase 2: Egyptian Circle, Sway x3

Chiftitelli phrase 2: Egyptian Circle, Sway x3

Level 3

  • traveling
  • phrases
  • combos
Egyptian Circle, One half of a Sway (vertical figure 8) on each hip to start you on the opposite side to begin the Egyptian Circle in the other direction Egyptian Circle, One half of a Sway (vertical figure 8) on each hip to start you on the opposite side to begin the Egyptian Circle in the other direction

Choo-Choo Shimmy

Choo-Choo Shimmy

Level 1

  • Shimmies
  • Layers
Running on the balls of the feet, shimmy in releve.Running on the balls of the feet, shimmy in releve.

Corkscrew CCW

Corkscrew CCW

Level 3

  • Hipwork
  • Upper body
  • Fluid
Execute isolation pattern traveling up the body: omi, ribcage circle, head circle. Reverse the isolation pattern to travel down the body, changing direction: head circle, ribcage circle, omi.Execute isolation pattern traveling up the body: omi, ribcage circle, head circle. Reverse the isolation pattern to travel down the body, changing direction: head circle, ribcage circle, omi.

Corkscrew CW

Corkscrew CW

Level 3

  • Upper body
  • Fluid
Execute on omi, followed by a ribcage circle, followed by a neck circle, traveling continuously up and down the body in a clockwise direction.Execute on omi, followed by a ribcage circle, followed by a neck circle, traveling continuously up and down the body in a clockwise direction.

Double Dribble

Double Dribble

Level 3

  • shimmies
  • layers
A diaphragm shimmy (Dribble shimmy) layered on a hip shimmyA diaphragm shimmy (Dribble shimmy) layered on a hip shimmy

Downs fast traveling in releve

Downs fast traveling in releve

Level 3

  • Hipwork
  • Sharp
  • Advanced
Alternate stepping right and left with the same side hip dropping at an up-tempo speed. Alternate stepping right and left with the same side hip dropping at an up-tempo speed.

Downs slow traveling

Downs slow traveling

Level 2

  • Hipwork
  • Sharp
Lower the hip in conjuction with the same side foot stepping down and that leg taking the weight. Alternate stepping right and left with the same side hip dropping.Lower the hip in conjuction with the same side foot stepping down and that leg taking the weight. Alternate stepping right and left with the same side hip dropping.

Dribble Shimmy

Dribble Shimmy

Level 3

  • sharp
  • shimmies
  • upper body
A diaphragm shimmy. Percussively lift and drop the ribcage using the muscles of the diaphragm without holding the isolation.A diaphragm shimmy. Percussively lift and drop the ribcage using the muscles of the diaphragm without holding the isolation.

Egyptian Circle alternating

Egyptian Circle alternating

Level 2

  • Hipwork
Take the hips in a large exterior circle around the center of the body, alternating direction in the front. Keep pelvis tucked and a lift in the upper body.Take the hips in a large exterior circle around the center of the body, alternating direction in the front. Keep pelvis tucked and a lift in the upper body.

Figure 8 left hip

Figure 8 left hip

Level 2

  • Hipwork
  • Fluid
Weighted right, perform a vertical figure 8 with the left hip.Weighted right, perform a vertical figure 8 with the left hip.

Figure 8 right hip

Figure 8 right hip

Level 2

  • Hipwork
  • Fluid
Weighted left, perform a vertical figure 8 with the right hip.Weighted left, perform a vertical figure 8 with the right hip.

Flutter

Flutter

Level 2

  • belly
  • shimmies
  • upper body
Shimmy of the upper abs. Expand the ribs slightly and release in percussive motion without panting, locking the breath in the throat. First round practice a slow punch of the belly before drilling the flutter with breaks with a deep breath in between.Shimmy of the upper abs. Expand the ribs slightly and release in percussive motion without panting, locking the breath in the throat. First round practice a slow punch of the belly before drilling the flutter with breaks with a deep breath in between.

Front-to-Back Figure 8

Front-to-Back Figure 8

Level 1

  • Hipwork
  • Fluid
  • Foundational
Horizontal front-to-back figure 8 in the hips.Horizontal front-to-back figure 8 in the hips.

Hagallah

Hagallah

Level 2

  • Hipwork
3/4 on the down shimmy with a subtle twist. As the leg takes the weight, the same side hip isolates in a drop-lift-drop to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side. Perform at a rolling speed, allowing momentum to keep the movement going and releasing the hold at the end of each isolation.3/4 on the down shimmy with a subtle twist. As the leg takes the weight, the same side hip isolates in a drop-lift-drop to the first three counts. Count four is a transition. On the next four count, repeat the movement on the opposite side. Perform at a rolling speed, allowing momentum to keep the movement going and releasing the hold at the end of each isolation.

High Knees

High Knees

Level 3

  • Workout
Jog in place lifting the knees high, attempting to lift them at a 90 degree angleJog in place lifting the knees high, attempting to lift them at a 90 degree angle

Hip Crescents traveling

Hip Crescents traveling

Level 3

  • hipwork
  • fluid
  • advanced
Front half of an omi alternating with each step sideways. Stagger feet taking small steps.Front half of an omi alternating with each step sideways. Stagger feet taking small steps.

Hip Drops around-the-world left hip

Hip Drops around-the-world left hip

Level 3

  • Hipwork
  • Sharp
Standing in a beveled position (often called Showgirl), with weight on the right leg, drop the left hip while taking that same hip in a circle, dropping the hip front, side, back, and drawing the hip through.Standing in a beveled position (often called Showgirl), with weight on the right leg, drop the left hip while taking that same hip in a circle, dropping the hip front, side, back, and drawing the hip through.

Hip Drops around-the-world right hip

Hip Drops around-the-world right hip

Level 3

  • Hipwork
  • Sharp
Standing in a beveled position (often called Showgirl), with weight on the left leg, drop the right hip while taking that same hip in a circle, dropping the hip front, side, back, and drawing the hip through.Standing in a beveled position (often called Showgirl), with weight on the left leg, drop the right hip while taking that same hip in a circle, dropping the hip front, side, back, and drawing the hip through.

Hip Shimmy

Hip Shimmy

Level 1

  • Shimmies
  • Layers
Shimmy in a slight plie. Knees bend to facilitate the movement and shimmy is powered by the obliques.Shimmy in a slight plie. Knees bend to facilitate the movement and shimmy is powered by the obliques.

Hip Singles around-the-world

Hip Singles around-the-world

Level 3

  • Hipwork
  • Advanced
  • Sharp
While mainting even hip singles, balance on one leg, bringing the other leg into coupe, then pointed front, pointed side, and pointed back, holding each position for 8 counts, alternating sides. While mainting even hip singles, balance on one leg, bringing the other leg into coupe, then pointed front, pointed side, and pointed back, holding each position for 8 counts, alternating sides.

Hip Singles with Ribcage Circle CCW

Hip Singles with Ribcage Circle CCW

Level 3

  • Hipwork
  • Upper body
  • Sharp
Layer counter-clockwise ribcage circles while maintaining steady vertical hip isolations.Layer counter-clockwise ribcage circles while maintaining steady vertical hip isolations.

Hip Singles with Ribcage Circle CW

Hip Singles with Ribcage Circle CW

Level 3

  • Hipwork
  • Upper body
  • Sharp
Layer clockwise ribcage circles while maintaining steady vertical hip isolations.Layer clockwise ribcage circles while maintaining steady vertical hip isolations.

Hip Slides

Hip Slides

Level 1

  • Hipwork
  • Foundational
  • Fluid
Slide hips right to left on a vertical plane feeling a stretch on the side body opposite the sliding hip. Keep hips horizontal, avoding a vertical lift. The knees alternately bend and straighten to facilitate the movement, but the movement is powered by the glutes and the obliques.Slide hips right to left on a vertical plane feeling a stretch on the side body opposite the sliding hip. Keep hips horizontal, avoding a vertical lift. The knees alternately bend and straighten to facilitate the movement, but the movement is powered by the glutes and the obliques.

Hops

Hops

Level 3

  • Workout
Jump in place, being explosive in your execution of the movement. Land softly starting on the balls of your feet keeping the knees slightly bent.Jump in place, being explosive in your execution of the movement. Land softly starting on the balls of your feet keeping the knees slightly bent.

Jewel

Jewel

Level 3

  • hipwork
  • upper body
  • fluid
Roll from a lower body undulation into the weighted hip to perform the first half of a figure 8, unwind through the opposite hip into a tuck.Roll from a lower body undulation into the weighted hip to perform the first half of a figure 8, unwind through the opposite hip into a tuck.

Left Hamstring Press

Left Hamstring Press

Level 2

  • Workout
Laying in a supine position with the right leg extended, place the right foot down on the floor. Press up and lower down in an even, controlled fashion keeping the trunk of the body in a straight line by engaging the core and glutes.Laying in a supine position with the right leg extended, place the right foot down on the floor. Press up and lower down in an even, controlled fashion keeping the trunk of the body in a straight line by engaging the core and glutes.

Left Leg Lunges

Left Leg Lunges

Level 2

  • Workout
Step back onto the left leg, stepping into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the ascent and descent.Step back onto the left leg, stepping into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the ascent and descent.

Left Side Plank

Left Side Plank

Level 2

  • Workout
Keep the trunk of your body straight as you lift up off your left side. You can use your palm on the floor or modify by dropping your forearm to the ground or lowering your knee to the ground to get the extra support of your shin on the floor.Keep the trunk of your body straight as you lift up off your left side. You can use your palm on the floor or modify by dropping your forearm to the ground or lowering your knee to the ground to get the extra support of your shin on the floor.

Malfouf Phrase

Malfouf Phrase

Level 3

  • rhythms
  • phrases
  • combos
Combine the malfouf movements into a longer phraseCombine the malfouf movements into a longer phrase

Malfouf phrase 1: Samia, Horizontal Chest back-to-front Crescents

Malfouf phrase 1: Samia, Horizontal Chest back-to-front Crescents

Level 3

  • phrases
  • advanced
  • hipwork
Samia, Horizontal Chest back-to-front Crescents. Step out and together while incorporating a single side sway or 3/4 on the following hip for 8 counts, then dip and draw forward alternating sides of the upper body allowing the neck and head to gently follow the movement of the ribcage, with a little pulse on the beat.Samia, Horizontal Chest back-to-front Crescents. Step out and together while incorporating a single side sway or 3/4 on the following hip for 8 counts, then dip and draw forward alternating sides of the upper body allowing the neck and head to gently follow the movement of the ribcage, with a little pulse on the beat.

Malfouf phrase 2: Hammer Toe, Step Bumps (CW/CCW)

Malfouf phrase 2: Hammer Toe, Step Bumps (CW/CCW)

Level 3

  • phrases
  • advanced
  • hipwork
Hammer Toe, Step Bumps (CW/CCW). With staggered legs execute a strong down while tucking the low belly on the side of the leg that is doing the down, gently releasing both belly and foot onto the other foot every other count. Shimmy can be added on the down leg. Traveling in a circle facing inwards can be added to the hammer toe step. Step bump is a basic egyptian variation, squeezing the glute but not changing weight on the bumping hip.Hammer Toe, Step Bumps (CW/CCW). With staggered legs execute a strong down while tucking the low belly on the side of the leg that is doing the down, gently releasing both belly and foot onto the other foot every other count. Shimmy can be added on the down leg. Traveling in a circle facing inwards can be added to the hammer toe step. Step bump is a basic egyptian variation, squeezing the glute bu...

Masmoudi Phrase

Masmoudi Phrase

Level 3

  • phrases
  • combos
  • upper body
Combine the masmoudi phrases into a longer phraseCombine the masmoudi phrases into a longer phrase

Masmoudi phrase 1: 3-step turn, snake arm

Masmoudi phrase 1: 3-step turn, snake arm

Level 3

  • phrases
  • traveling
  • upper body
3-step turn, snake arm3-step turn, snake arm

Masmoudi phrase 2: Hip Twist x2, heel drop Shimmy

Masmoudi phrase 2: Hip Twist x2, heel drop Shimmy

Level 3

  • sharp
  • hipwork
  • phrases
Hip Twist x2, heel drop ShimmyHip Twist x2, heel drop Shimmy

Mayas lifted w/ Sunset Arms

Mayas lifted w/ Sunset Arms

Level 2

  • Hipwork
  • Fluid
  • Upper body
Vertical up-to-down figure 8 in the hips, allowing heels to lift. Layer arm path lifting arms out to the sides and crossing wrists overhead to lower in front of the body.Vertical up-to-down figure 8 in the hips, allowing heels to lift. Layer arm path lifting arms out to the sides and crossing wrists overhead to lower in front of the body.

Mayas planted

Mayas planted

Level 2

  • Hipwork
  • Fluid
Vertical up-to-down figure 8 in the hips, keeping feet planted.Vertical up-to-down figure 8 in the hips, keeping feet planted.

Mayas w/ Rib Drops & Sunset Arms

Mayas w/ Rib Drops & Sunset Arms

Level 2

  • hipwork
  • upper body
  • arms
While executing vertical up-to-down figure 8s, layer an arm path with the arms lowering crossed in front of the body, opening at the bottom to rise up the sides. Drop the ribcage at the bottom of each vertical hip movement.While executing vertical up-to-down figure 8s, layer an arm path with the arms lowering crossed in front of the body, opening at the bottom to rise up the sides. Drop the ribcage at the bottom of each vertical hip movement.

Mayas w/ Ribcage Lift

Mayas w/ Ribcage Lift

Level 3

  • Hipwork
  • Fluid
Executing a vertical up-to-down figure 8 in the hips, allow the opposite side ribcage to lift, using the intercostal muscles to engage.Executing a vertical up-to-down figure 8 in the hips, allow the opposite side ribcage to lift, using the intercostal muscles to engage.

Modified Push Ups

Modified Push Ups

Level 2

  • Workout
Supported by your knees on the group, lower up and down keeping your trunk locked straight and your elbows in close to the body.Supported by your knees on the group, lower up and down keeping your trunk locked straight and your elbows in close to the body.

OII Mayas

OII Mayas

Level 3

  • fluid
  • layers
  • traveling
Step out-in-in executing a single-side vertical up-to-down figure 8 on the same hip that is stepping with each stepStep out-in-in executing a single-side vertical up-to-down figure 8 on the same hip that is stepping with each step

Omi Rollercoaster

Omi Rollercoaster

Level 2

  • Hipwork
  • Fluid
Alternate direction of interior hip cirlces, changing direction at the back corner release, alternating on sides right and left.Alternate direction of interior hip cirlces, changing direction at the back corner release, alternating on sides right and left.

Omis CCW fast

Omis CCW fast

Level 3

  • Hipwork
  • Shimmies
  • Advanced
Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Right hip lifts, moving into tucked pelvis, moving to the left hip lifted, and traveling around the back, releasing the pelvis. Circle stays within the centerline of the body. Performed at a up-tempo speed.Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Right hip lifts, moving into tucked pelvis, moving to the left hip lifted, and traveling around the back, releasing the pelvis. Circle stays within the centerline of the body. Performed at a up-tempo speed.

Omis CCW mid-tempo

Omis CCW mid-tempo

Level 2

  • Hipwork
Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Right hip lifts, moving into tucked pelvis, moving to the left hip lifted, and traveling around the back, releasing the pelvis. Circle stays within the centerline of the body. Performed at a medium tempo.Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Right hip lifts, moving into tucked pelvis, moving to the left hip lifted, and traveling around the back, releasing the pelvis. Circle stays within the centerline of the body. Performed at a medium tempo.

Omis CCW slow

Omis CCW slow

Level 2

  • hipwork
  • fluid
Interior hip circles, smooth and even, counterclockwiseInterior hip circles, smooth and even, counterclockwise

Omis CW

Omis CW

Level 2

  • Hipwork
  • Sharp
  • Advanced
Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Left hip lifts, moving into tucked pelvis, moving to the right hip lifted, and traveling around the back, releasing the pelvis. Circle stays within the centerline of the body.Interior hip circle clockwise. This movement smooths out and connects the four points of a hip square. Left hip lifts, moving into tucked pelvis, moving to the right hip lifted, and traveling around the back, releasing the pelvis. Circle stays within the centerline of the body.

Omis CW slow

Omis CW slow

Level 2

  • hipwork
  • fluid
Interior hip circles, smooth and even, clockwiseInterior hip circles, smooth and even, clockwise

Omis oii ccw

Omis oii ccw

Level 3

  • hipwork
  • fluid
  • layers
Step out-in-in while executing a counter-clockwise omi on every stepStep out-in-in while executing a counter-clockwise omi on every step

Omis oii cw

Omis oii cw

Level 3

  • fluid
  • hipwork
  • layers
Step out-in-in while executing a clockwise omi on every stepStep out-in-in while executing a clockwise omi on every step

Omis OII CW

Omis OII CW

Level 3

  • hipwork
  • fluid
  • layers
Step out-in-in while executing a clockwise omi on every stepStep out-in-in while executing a clockwise omi on every step

Opposing Squares

Opposing Squares

Level 3

  • sharp
  • layers
  • hipwork
Execute a ribcage square with the upper body while performing a hip square with the lower body. Alternate direction every full rotation / 8 counts.Execute a ribcage square with the upper body while performing a hip square with the lower body. Alternate direction every full rotation / 8 counts.

Out-In-In Downs

Out-In-In Downs

Level 2

  • Hipwork
  • Sharp
  • Advanced
Perform a down, dropping the hip in correspondance with the same side leg stepping and taking the weight. Add this to a footwork pattern of stepping out on on foot, in place with the opposite foot, then back in place with the other foot, then repeating on the other side. The step pattern repeats on every three counts, without a hold on the fourth count.Perform a down, dropping the hip in correspondance with the same side leg stepping and taking the weight. Add this to a footwork pattern of stepping out on on foot, in place with the opposite foot, then back in place with the other foot, then repeating on the other side. The step pattern repeats on every three counts, without a hold on the fourth count.

Out-in-In Twists

Out-in-In Twists

Level 2

  • Hipwork
  • Sharp
  • Advanced
Perform an twist as you step on the same side foot as the hip that is twisting forward. Add this to a footwork pattern of stepping out on on foot, in place with the opposite foot, then back in place with the other foot, then repeating on the other side. The step pattern repeats on every three counts, without a hold on the fourth count.Perform an twist as you step on the same side foot as the hip that is twisting forward. Add this to a footwork pattern of stepping out on on foot, in place with the opposite foot, then back in place with the other foot, then repeating on the other side. The step pattern repeats on every three counts, without a hold on the fourth count.

Out-In-In Ups

Out-In-In Ups

Level 3

  • Hipwork
Perform an up, lifting the hip in correspondance with the same side leg stepping and taking the weight. Add this to a footwork pattern of stepping out on on foot, in place with the opposite foot, then back in place with the other foot, then repeating on the other side. The step pattern repeats on every three counts, without a hold on the fourth count.Perform an up, lifting the hip in correspondance with the same side leg stepping and taking the weight. Add this to a footwork pattern of stepping out on on foot, in place with the opposite foot, then back in place with the other foot, then repeating on the other side. The step pattern repeats on every three counts, without a hold on the fourth count.

Pelvic Corner Drops

Pelvic Corner Drops

Level 2

  • Hipwork
Release the front corner of the pelvis, alternating right and left and releasing to neutral. Powered by releasing alternate glutes.Release the front corner of the pelvis, alternating right and left and releasing to neutral. Powered by releasing alternate glutes.

Pelvic Corner Tucks

Pelvic Corner Tucks

Level 2

  • Hipwork
Tuck the front corner of the pelvis, alternating right and left and releasing to neutral. Powered by the psoas.Tuck the front corner of the pelvis, alternating right and left and releasing to neutral. Powered by the psoas.

Pelvic Locks fast

Pelvic Locks fast

Level 3

  • Hipwork
  • Foundational
Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hyperextend the low back. Perform at a fast yet controlled tempo.Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hyperextend the low back. Perform at a fast yet controlled tempo.

Pelvic Locks mid-tempo

Pelvic Locks mid-tempo

Level 2

  • Hipwork
  • Foundational
Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hyperextend the low back. Perform at a medium tempo.Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hyperextend the low back. Perform at a medium tempo.

Pelvic Locks slow

Pelvic Locks slow

Level 1

  • Hipwork
  • Foundational
Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hyperextend the low back. Repeat at a slow, controlled tempo.Using both skeletal and muscular movement from the front and back body, tilt the pelvis under and then release it back just past neutral, being sure not to hyperextend the low back. Repeat at a slow, controlled tempo.

Plank

Plank

Level 2

  • Workout
Keeping your entire body straight, hold a push up position. Keep the core engaged and attempt to not lift your butt. You can do this exercise on the forearms or on the hands.Keeping your entire body straight, hold a push up position. Keep the core engaged and attempt to not lift your butt. You can do this exercise on the forearms or on the hands.

Push Ups

Push Ups

Level 3

  • Workout
In plank position, lower down and rise back up giving equal, smooth effort to the lowering and the rising and keep elbows close, tucked in towards the body.In plank position, lower down and rise back up giving equal, smooth effort to the lowering and the rising and keep elbows close, tucked in towards the body.

Reverse Belly Roll

Reverse Belly Roll

Level 2

  • fluid
  • upper body
  • torso
Contract low belly, gently releasing the contraction as the upper abs contract, fully releasing and repeating.Contract low belly, gently releasing the contraction as the upper abs contract, fully releasing and repeating.

Reverse Undulations

Reverse Undulations

Level 1

  • Upper body
  • Fluid
Beginning with a pelvic tuck, roll up the body into an upper abdominal contraction, then into a ribcage lift.Beginning with a pelvic tuck, roll up the body into an upper abdominal contraction, then into a ribcage lift.

Rib Lifts w/ Shimmy

Rib Lifts w/ Shimmy

Level 3

  • upper body
  • hipwork
  • layers
While executing hip singles, lift the ribcage and immediately rebound up with each hip movement.While executing hip singles, lift the ribcage and immediately rebound up with each hip movement.

Rib Lifts w/ Singles

Rib Lifts w/ Singles

Level 3

  • hipwork
  • upper body
  • layers
Execute a rib lift pop on every hip single as the hip lifts.Execute a rib lift pop on every hip single as the hip lifts.

Ribcage Circles alternating

Ribcage Circles alternating

Level 2

  • Upper body
  • Fluid
Smoothed out ribcage square. Ribcage connects lift- slide-drop-slide, alternating directions in the front. Movement is powered by upper abs, upper back, and obliques.Smoothed out ribcage square. Ribcage connects lift- slide-drop-slide, alternating directions in the front. Movement is powered by upper abs, upper back, and obliques.

Ribcage Circles CCW

Ribcage Circles CCW

Level 1

  • Upper body
  • Fluid
  • Foundational
Connecting the points side-lift-side-drop, move the ribcage evenly in a counter-clockwise direction.Connecting the points side-lift-side-drop, move the ribcage evenly in a counter-clockwise direction.

Ribcage Circles CW

Ribcage Circles CW

Level 1

  • Upper body
  • Fluid
  • Foundational
Connecting the points side-lift-side-drop, move the ribcage evenly in a clockwise direction.Connecting the points side-lift-side-drop, move the ribcage evenly in a clockwise direction.

Ribcage Crescents

Ribcage Crescents

Level 2

  • fluid
  • upper body
Execute the top half of a ribcage circle, dropping the ribcage at the side position with a lock.Execute the top half of a ribcage circle, dropping the ribcage at the side position with a lock.

Ribcage Crescents up-to-down

Ribcage Crescents up-to-down

Level 2

  • Upper body
  • Fluid
Fluidly lift the ribcage up and over to a slide position, alternating.Fluidly lift the ribcage up and over to a slide position, alternating.

Ribcage Double Lift-Drop

Ribcage Double Lift-Drop

Level 2

  • Upper body
  • Sharp
Perform two ribcage lifts, first lifting halfway, then lifting fully, then drop the ribcage into parts, first dropping partway, then fully, isolating each movement as a lock.Perform two ribcage lifts, first lifting halfway, then lifting fully, then drop the ribcage into parts, first dropping partway, then fully, isolating each movement as a lock.

Ribcage Rollercoaster drop

Ribcage Rollercoaster drop

Level 2

  • Upper body
  • Fluid
Ribcage cirlce alternating direction at the slide-drop position. Smoothed out ribcage square. Movement is powered by upper abs, upper back, and obliques.Ribcage cirlce alternating direction at the slide-drop position. Smoothed out ribcage square. Movement is powered by upper abs, upper back, and obliques.

Ribcage Rollercoaster drop

Ribcage Rollercoaster drop

Level 2

  • Upper body
  • Fluid
Ribcage circle holding at the slide-dropped position and then reversing direction.Ribcage circle holding at the slide-dropped position and then reversing direction.

Ribcage Rollercoaster lift

Ribcage Rollercoaster lift

Level 2

  • Upper body
  • Fluid
Ribcage circle holding at the slide-lifted position and then reversing direction.Ribcage circle holding at the slide-lifted position and then reversing direction.

Ribcage Squares alternating

Ribcage Squares alternating

Level 2

  • Upper body
  • Sharp
  • Advanced
Ribcage lifts, slides side, drops, slides other side, alternating directions in the front. Movement is powered by upper abs, upper back, and obliques.Ribcage lifts, slides side, drops, slides other side, alternating directions in the front. Movement is powered by upper abs, upper back, and obliques.

Ribcage Squares alternating

Ribcage Squares alternating

Level 1

  • Upper body
  • Sharp
Alternate ribcage squares, switching direction at the lift. Ribcage moves lift-slide-lift-drop, alternating sides.Alternate ribcage squares, switching direction at the lift. Ribcage moves lift-slide-lift-drop, alternating sides.

Right Hamstring Press

Right Hamstring Press

Level 2

  • Workout
Laying in a supine position and keeping one leg extended, place your right foot on the floor and press upwards, lowering down, repeatedly, in a controlled motion.Laying in a supine position and keeping one leg extended, place your right foot on the floor and press upwards, lowering down, repeatedly, in a controlled motion.

Right Leg Lunges

Right Leg Lunges

Level 2

  • Workout
Step out into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the ascent and descent.Step out into as close to a 90 degree angle as possible, not going lower than your knee joints are comfortable with. Give equal, controlled emphasis to the ascent and descent.

Right Side Plank

Right Side Plank

Level 2

  • Workout
Keep the trunk of your body straight as you lift up off your right side. You can use your palm on the floor or modify by dropping your forearm to the ground or lowering your knee to the ground to get the extra support of your shin on the floor.Keep the trunk of your body straight as you lift up off your right side. You can use your palm on the floor or modify by dropping your forearm to the ground or lowering your knee to the ground to get the extra support of your shin on the floor.

Russian Twist

Russian Twist

Level 2

  • Workout
Seated, hold your hands or keep them close together as you twist side to side in a fast motion, keeping your core engaged and strong. Be aware not to slouch while executing this movement.Seated, hold your hands or keep them close together as you twist side to side in a fast motion, keeping your core engaged and strong. Be aware not to slouch while executing this movement.

Saidi Phrase

Saidi Phrase

Level 2

  • phrases
  • intermediate
  • hipwork
Combine the saidi movments into a longer phraseCombine the saidi movments into a longer phrase

Saidi phrase 1: Basic Egyptian, Reverse Chases

Saidi phrase 1: Basic Egyptian, Reverse Chases

Level 2

  • phrases
  • intermediate
  • sharp
Basic Egyptian, Reverse Chases. Step-touch with a hip lift on the touch, arms shadow the legs. Tripelet step back alternating sides on the 4th count with a small ron de jambe.Basic Egyptian, Reverse Chases. Step-touch with a hip lift on the touch, arms shadow the legs. Tripelet step back alternating sides on the 4th count with a small ron de jambe.

Saidi phrase 2: Reda Basic, Saidi hip drops DLDDL x3

Saidi phrase 2: Reda Basic, Saidi hip drops DLDDL x3

Level 3

  • rhythms
  • combos
  • phrases
Reda Basic, Saidi hip drops. DLDDL x3Front side back step into a showgirl pose to transition into hip dropsReda Basic, Saidi hip drops. DLDDL x3Front side back step into a showgirl pose to transition into hip drops

Samaii Phrase

Samaii Phrase

Level 3

  • phrases
  • hipwork
  • upper body
Combine the samaii movements into a longer phraseCombine the samaii movements into a longer phrase

Samaii phrase 1: Reda, twist, barrel turn

Samaii phrase 1: Reda, twist, barrel turn

Level 3

  • traveling
  • phrases
  • rhythms
Reda Basic, twist, barrel turn. Step front side back, twist outside hip unweighted, crossover turn with windmill arms.Reda Basic, twist, barrel turn. Step front side back, twist outside hip unweighted, crossover turn with windmill arms.

Samaii phrase 2: Reverse Chasses, back step crossover turn

Samaii phrase 2: Reverse Chasses, back step crossover turn

Level 3

  • traveling
  • rhytms
  • turns
Reverse Chasses (tripelet step), back step crossover turnReverse Chasses (tripelet step), back step crossover turn

Shimmy

Shimmy

Level 1

  • Shimmies
  • Layers
Allowing the knees to bend alternately, maintaining bellydance posture, maintain an even shimmy powered by the legs, obliques, glutes or any combination of these muscles.Allowing the knees to bend alternately, maintaining bellydance posture, maintain an even shimmy powered by the legs, obliques, glutes or any combination of these muscles.

Shoulder Locks fast

Shoulder Locks fast

Level 2

  • Upper body
  • Foundational
Alternately push the shoulders forward, right and left. Power the movement from the back of the shoulder blade being careful to isolate the shoulders, keeping the hands and arms still. Repeat at a fast tempo.Alternately push the shoulders forward, right and left. Power the movement from the back of the shoulder blade being careful to isolate the shoulders, keeping the hands and arms still. Repeat at a fast tempo.

Shoulder Locks slow

Shoulder Locks slow

Level 1

  • Upper body
  • Foundational
Alternately push the shoulders forward, right and left. Power the movement from the back of the shoulder blade being careful to isolate the shoulders, keeping the hands and arms still. Repeat at a slow tempo.Alternately push the shoulders forward, right and left. Power the movement from the back of the shoulder blade being careful to isolate the shoulders, keeping the hands and arms still. Repeat at a slow tempo.

Shoulder Shimmy

Shoulder Shimmy

Level 2

  • sharp
  • upper body
  • shimmies
Alternating shoulder pushes at an even, shimmy speed, without locking the isolations. Initiate the movement the back of the shoulder blade with the shoulders dropped down (attempt not to lift the shoulders).Alternating shoulder pushes at an even, shimmy speed, without locking the isolations. Initiate the movement the back of the shoulder blade with the shoulders dropped down (attempt not to lift the shoulders).

Shoulder Squares alternating

Shoulder Squares alternating

Level 2

  • sharp
  • upper body
  • arms
Alternating shoulders right and left, locking the shoulder at points forward, lift, back, dropAlternating shoulders right and left, locking the shoulder at points forward, lift, back, drop

Shoulder Squares tandem

Shoulder Squares tandem

Level 3

  • sharp
  • upper body
  • arms
Execute shoulder squares with both shoulders, at every point the right and left shoulders are at opposite pointsExecute shoulder squares with both shoulders, at every point the right and left shoulders are at opposite points

Side Undulation Sidewinder combo

Side Undulation Sidewinder combo

Level 3

  • Upper body
  • Fluid
Execute a side undulation. Before reversing the side undulation back to center, execute one sidewinder in an open-arm frame. Reverse the side undulation back to center and execute one sidewinder. Repeat, alternating sides.Execute a side undulation. Before reversing the side undulation back to center, execute one sidewinder in an open-arm frame. Reverse the side undulation back to center and execute one sidewinder. Repeat, alternating sides.

Side Undulations

Side Undulations

Level 2

  • Upper body
  • Fluid
Step out into a maya, placing the weight on that side, then zip up through the side body into a ribcage slide . Reverse the opposite direction, sliding the ribcage to the other side, contracting down along the side body, bringing the hip in with a sway. Alternate sides.Step out into a maya, placing the weight on that side, then zip up through the side body into a ribcage slide . Reverse the opposite direction, sliding the ribcage to the other side, contracting down along the side body, bringing the hip in with a sway. Alternate sides.

Sidewinder

Sidewinder

Level 2

  • Upper body
  • Fluid
Ribcage figure 8 layered with a snake arm. Arm begins lift on the same side and in conjunction with the ribcage lifting into the figure 8.Ribcage figure 8 layered with a snake arm. Arm begins lift on the same side and in conjunction with the ribcage lifting into the figure 8.

Sidewinder lifted arm frame

Sidewinder lifted arm frame

Level 2

  • Upper body
  • Fluid
Ribcage figure 8 layered with a snake arm in a lifted V position. Arm begins lift on the same side and in conjunction with the ribcage lifting into the figure 8.Ribcage figure 8 layered with a snake arm in a lifted V position. Arm begins lift on the same side and in conjunction with the ribcage lifting into the figure 8.

Sidewinder open arm frame

Sidewinder open arm frame

Level 2

  • Upper body
  • Fluid
Ribcage figure 8 layered with large snake arms and an open arm frame. Arm begins lift on the same side and in conjunction with the ribcage lifting into the figure 8.Ribcage figure 8 layered with large snake arms and an open arm frame. Arm begins lift on the same side and in conjunction with the ribcage lifting into the figure 8.

Singles around-the-world alternating hips

Singles around-the-world alternating hips

Level 3

  • Hipwork
  • Advanced
  • Sharp
Weighted on one leg, lift unweighted leg into passe, extend leg front, then side, and then back, each position for 8 counts while continously performing even hip singles. Hip of unweighted side drops on the down beat.Weighted on one leg, lift unweighted leg into passe, extend leg front, then side, and then back, each position for 8 counts while continously performing even hip singles. Hip of unweighted side drops on the down beat.

Singles fast

Singles fast

Level 3

  • Hipwork
  • Foundational
  • Sharp
Isolate hips vertically at a fast tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted. Isolate hips vertically at a fast tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted.

Singles mid-tempo

Singles mid-tempo

Level 2

  • Hipwork
  • Foundational
  • Sharp
Isolate hips vertically at a medium tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted. Isolate hips vertically at a medium tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted.

Singles slow

Singles slow

Level 1

  • Hipwork
  • Foundational
Isolate hips vertically at a slow tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted. Isolate hips vertically at a slow tempo, squeezing the lifting hip glute at the top of each movement, keeping feet planted.

Singles w/ 3/4 Rib slides

Singles w/ 3/4 Rib slides

Level 3

  • Hipwork
  • Upper body
  • Layers
While performing hip singles, isolating hips vertically, layer a rib slide in 3/4 timing, sliding right-left-right, then holding on four, then sliding left-right-left, holding on four.While performing hip singles, isolating hips vertically, layer a rib slide in 3/4 timing, sliding right-left-right, then holding on four, then sliding left-right-left, holding on four.

Singles w/ x-step touch

Singles w/ x-step touch

Level 3

  • Hipwork
  • Sharp
  • Layers
Basic Egyptian cross-touch variation on vertical hip isolations.Basic Egyptian cross-touch variation on vertical hip isolations.

Singles with 3/4 Rib lift-drops

Singles with 3/4 Rib lift-drops

Level 3

  • Hipwork
  • Upper body
  • Layers
While performing hip singles, isolating hips vertically, squeezing the lifting hip glute at the top of each movement, layer ribcage lifts and drops, lifting up-down-up, then holding on four, then dropping down-up-down, holding on four.While performing hip singles, isolating hips vertically, squeezing the lifting hip glute at the top of each movement, layer ribcage lifts and drops, lifting up-down-up, then holding on four, then dropping down-up-down, holding on four.

Singles with CCW Ribcage Circles

Singles with CCW Ribcage Circles

Level 3

  • Hipwork
  • Upper body
  • Layers
Layer a ribcage square while executing vertical hip isolations.Layer a ribcage square while executing vertical hip isolations.

Sit Ups

Sit Ups

Level 2

  • Workout
This is a classic full range of motion cruch. Lying on your back with your arms crossed across your chest, repeatedly sit up and lower all while keeping the core engaged. You can go at your own pace, focusing on keeping good form over speed.This is a classic full range of motion cruch. Lying on your back with your arms crossed across your chest, repeatedly sit up and lower all while keeping the core engaged. You can go at your own pace, focusing on keeping good form over speed.

Slow singles with step touch

Slow singles with step touch

Level 2

  • traveling
  • hipwork
  • layers
Walking with a Basic Egyptian variation layering hip singles / 4/4 hipsWalking with a Basic Egyptian variation layering hip singles / 4/4 hips

Snake Arms big

Snake Arms big

Level 1

  • Hipwork
  • Fluid
  • Foundational
Arms undulations: shoulder- elbow- wrist- fingers, undulating outwards from the body, alternately right and left. Hands travel from shoulder to hip level.Arms undulations: shoulder- elbow- wrist- fingers, undulating outwards from the body, alternately right and left. Hands travel from shoulder to hip level.

Snake Arms small

Snake Arms small

Level 1

  • Upper body
  • Fluid
  • Foundational
Arms alternate: shoulder- elbow- wrist- fingers, undulating outwards from the body, alternately right and left. Hands maintain shoulder level with the body.Arms alternate: shoulder- elbow- wrist- fingers, undulating outwards from the body, alternately right and left. Hands maintain shoulder level with the body.

Sneaky Slide

Sneaky Slide

Level 3

  • fluid
  • upper body
  • hipwork
A smoothed out side undulation not extending past the frame of a maya. In a smooth, sequential sequence execute a maya, rib slide, head slide and then reverse the sequence to return to center. The movement goes from one side to the other, alternating.A smoothed out side undulation not extending past the frame of a maya. In a smooth, sequential sequence execute a maya, rib slide, head slide and then reverse the sequence to return to center. The movement goes from one side to the other, alternating.

Sneaky Slide

Sneaky Slide

Level 3

  • upper body
  • hipwork
  • fluid
A smoothed out side undulation not extending past the frame of a maya. In a smooth, sequential sequence execute a maya, rib slide, head slide and then reverse the sequence to return to center.A smoothed out side undulation not extending past the frame of a maya. In a smooth, sequential sequence execute a maya, rib slide, head slide and then reverse the sequence to return to center.

Sneaky Slide undulation

Sneaky Slide undulation

Level 3

  • fluid
  • upper body
  • hipwork
A smoothed out side undulation not extending past the frame of a maya. In a smooth, sequential sequence execute a maya, rib slide, head slide and then reverse the sequence to return to center.A smoothed out side undulation not extending past the frame of a maya. In a smooth, sequential sequence execute a maya, rib slide, head slide and then reverse the sequence to return to center.

Sprinkler Shimmy

Sprinkler Shimmy

Level 3

  • Shimmies
Hip twist layered on a pelvic shimmy.Hip twist layered on a pelvic shimmy.

Squares alternating kickstand left

Squares alternating kickstand left

Level 3

  • hipwork
  • sharp
  • advanced
Hip squares counterclockwise in a kickstand position with the left leg extended, weighted right.Hip squares counterclockwise in a kickstand position with the left leg extended, weighted right.

Squares alternating kickstand right

Squares alternating kickstand right

Level 3

  • sharp
  • hipwork
Hip squares clockwise in a kickstand position with the right let extended, weighted left.Hip squares clockwise in a kickstand position with the right let extended, weighted left.

Squares CCW

Squares CCW

Level 2

  • Hipwork
  • Sharp
Lift right hip, tuck the pelvis, lift left hip, release the pelvis. Perform each move to a single beat, releasing the previous movement as you execute the following movement.Lift right hip, tuck the pelvis, lift left hip, release the pelvis. Perform each move to a single beat, releasing the previous movement as you execute the following movement.

Squares CW

Squares CW

Level 2

  • Hipwork
  • Sharp
Lift left hip, tuck the pelvis, lift right hip, release the pelvis. Perform each move to a single beat, releasing the previous movement as you execute the following movement.Lift left hip, tuck the pelvis, lift right hip, release the pelvis. Perform each move to a single beat, releasing the previous movement as you execute the following movement.

Squares fast alternating

Squares fast alternating

Level 3

  • Hipwork
Perform one hip square in one direction, switching directions at the hip tuck. Lift one hip, release the pelvis, lift the other hip, tuck the pelvis. Perform each move to a single beat, releasing the previous movement as you execute the following movement. Perform at a fast tempo.Perform one hip square in one direction, switching directions at the hip tuck. Lift one hip, release the pelvis, lift the other hip, tuck the pelvis. Perform each move to a single beat, releasing the previous movement as you execute the following movement. Perform at a fast tempo.

Step OII Mayas

Step OII Mayas

Level 2

  • fluid
  • hipwork
  • traveling
Step out-in-in executing a single-side vertical up-to-down figure 8 on the same hip that is stepping with each stepStep out-in-in executing a single-side vertical up-to-down figure 8 on the same hip that is stepping with each step

Step OII Sways

Step OII Sways

Level 2

  • fluid
  • traveling
  • hipwork
Step out-in-in executing a single-side vertical down-to-up figure 8 on the same hip that is stepping with each stepStep out-in-in executing a single-side vertical down-to-up figure 8 on the same hip that is stepping with each step

Stylized back to front Figure 8

Stylized back to front Figure 8

Level 2

  • fluid
  • hipwork
  • upper body
Execute a back-to-front figure 8 layered with snake arms. Ribcage slides forward and pelvis slides back.Execute a back-to-front figure 8 layered with snake arms. Ribcage slides forward and pelvis slides back.

Sunrise Arms

Sunrise Arms

Level 1

  • Upper body
  • Fluid
  • Foundational
Arm path crossing wrists as arms rise in front of the body and opening arms to lower.Arm path crossing wrists as arms rise in front of the body and opening arms to lower.

Sunset Arms

Sunset Arms

Level 1

  • Upper body
  • Fluid
  • Foundational
Arm path lifting arms out to the sides and crossing wrists overhead to lower in front of the body.Arm path lifting arms out to the sides and crossing wrists overhead to lower in front of the body.

Sways lifted w/ Sunrise Arms

Sways lifted w/ Sunrise Arms

Level 2

  • Hipwork
  • Fluid
  • Upper body
Vertical down-to-up figure 8 in the hips, allowing heels to lift. Layer arm path crossing wrists as arms rise in front of the body and opening arms to lower.Vertical down-to-up figure 8 in the hips, allowing heels to lift. Layer arm path crossing wrists as arms rise in front of the body and opening arms to lower.

Sways planted

Sways planted

Level 2

  • Hipwork
  • Fluid
Vertical down-to-up figure 8 in the hips, keeping feet planted. Vertical down-to-up figure 8 in the hips, keeping feet planted.

Sways w/ Rib Lifts & Sunrise Arms

Sways w/ Rib Lifts & Sunrise Arms

Level 2

  • fluid
  • upper body
  • hipwork
While executing vertical down-to-up figure 8s, layer an arm path with the arms rising crossed in front of the body, opening overhead and coming down the sides.While executing vertical down-to-up figure 8s, layer an arm path with the arms rising crossed in front of the body, opening overhead and coming down the sides.

Taqsim

Taqsim

Level 2

  • fluid
  • hipwork
  • arms
Grounded sway with small lifted snake arms, from the ATS vocabularyGrounded sway with small lifted snake arms, from the ATS vocabulary

Tension Shimmy

Tension Shimmy

Level 1

  • Shimmies
  • Layers
Keep the lower body muscles contracted, execute a tiny, fast, and tense shimmy, allowing the flesh to vibrate.Keep the lower body muscles contracted, execute a tiny, fast, and tense shimmy, allowing the flesh to vibrate.

Torso Figure 8

Torso Figure 8

Level 2

  • fluid
  • upper body
  • hipwork
Vertical down-to-up hip figure 8 (sway) layered with vertical down-to-up ribcage figure 8s. Option to layer arms sweeping back to front over the head.Vertical down-to-up hip figure 8 (sway) layered with vertical down-to-up ribcage figure 8s. Option to layer arms sweeping back to front over the head.

Torso Triangle CCW

Torso Triangle CCW

Level 3

  • Hipwork
  • Upper body
  • Sharp
Isolation pattern: right hip lift- ribcage lift- left hip lift-ribcage drop.Isolation pattern: right hip lift- ribcage lift- left hip lift-ribcage drop.

Torso Twistangles

Torso Twistangles

Level 2

  • hipwork
  • upperbody
  • sharp
Hip Twist alternating with Rib lift and dropHip Twist alternating with Rib lift and drop

Tunisian Step

Tunisian Step

Level 2

  • traveling
  • footwork
  • hipwork
Heel-Ball-Ball step on counts 1,2,3, holding on 4. Also called Heel-Ball-Ball.Heel-Ball-Ball step on counts 1,2,3, holding on 4. Also called Heel-Ball-Ball.

Twist Shimmy

Twist Shimmy

Level 1

  • Shimmies
  • Layers
Peform a hip twist rapidly and evenly, releasing any hold at the end of the movement.Peform a hip twist rapidly and evenly, releasing any hold at the end of the movement.

Twist Shimmy w/ Ribcage Circles

Twist Shimmy w/ Ribcage Circles

Level 3

  • fluid
  • sharp
  • layers
Layer alternating ribcage circles while maintaining a hip twist shimmy, down beat ribcage lift.Layer alternating ribcage circles while maintaining a hip twist shimmy, down beat ribcage lift.

Twists fast

Twists fast

Level 3

  • Hipwork
  • Foundational
  • Sharp
Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement at a fast yet isolated speed. Keep a microbend in the knees and keep squads engaged. Always maintain the pelvic tuck/ low belly engagement. Slow and controlled isolation movement.Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement at a fast yet isolated speed. Keep a microbend in the knees and keep squads engaged. Always maintain the pelvic tuck/ low belly engagement. Slow and controlled isolation movement.

Twists mid-tempo

Twists mid-tempo

Level 2

  • Hipwork
  • Foundational
  • Sharp
Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement at a rhythmic medium tempo. Keep a microbend in the knees and keep squads engaged. Always maintain the pelvic tuck/ low belly engagement. Slow and controlled isolation movement.Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement at a rhythmic medium tempo. Keep a microbend in the knees and keep squads engaged. Always maintain the pelvic tuck/ low belly engagement. Slow and controlled isolation movement.

Twists slow

Twists slow

Level 1

  • Hipwork
  • Foundational
  • Sharp
Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement. Keep a microbend in the knees and keep squads engaged. Always maintain the pelvic tuck/ low belly engagement. Slow and controlled isolation movement.Alternate twisting the hips towards the front in a horizontal movement, using the obliques and squeezing glutes at the top of the movement. Keep a microbend in the knees and keep squads engaged. Always maintain the pelvic tuck/ low belly engagement. Slow and controlled isolation movement.

Twists w/ Undulations

Twists w/ Undulations

Level 3

  • layers
  • shimmies
  • fluid
Layer undulations on a rhythmic hip twist.Layer undulations on a rhythmic hip twist.

Undulation Corkscrew CCW

Undulation Corkscrew CCW

Level 3

  • hipwork
  • upper body
  • fluid
Face slightly right with an L-arm curved frame, executing a large exterior undulation initiated with a floreo (interior wrist rotation), then flowing back up with a down-to-up corkscrew: CW omi-ribcage circle-head circle.Face slightly right with an L-arm curved frame, executing a large exterior undulation initiated with a floreo (interior wrist rotation), then flowing back up with a down-to-up corkscrew: CW omi-ribcage circle-head circle.

Undulation Floreo CCW

Undulation Floreo CCW

Level 3

  • fluid
  • hipwork
  • upper body
Face slightly right with an L-arm curved frame, executing a large exterior undulation initiated with a floreo (interior wrist rotation) then flowing back up with a down-to-up corkscrew: clockwise omi - ribcage circle - head circle.Face slightly right with an L-arm curved frame, executing a large exterior undulation initiated with a floreo (interior wrist rotation) then flowing back up with a down-to-up corkscrew: clockwise omi - ribcage circle - head circle.

Undulations

Undulations

Level 1

  • Upper body
  • Fluid
Smoothly connect by traveling through a chest slide forward, chest lift, chest press back, then rolling down the spine, releasing into the pelvis.Smoothly connect by traveling through a chest slide forward, chest lift, chest press back, then rolling down the spine, releasing into the pelvis.

Undulations on Hip Singles

Undulations on Hip Singles

Level 3

  • Hipwork
  • Upper body
  • Layers
Layer undulations while maintaining even vertical hip isolations.Layer undulations while maintaining even vertical hip isolations.

Undulations with Floreo, corksrew L CCW

Undulations with Floreo, corksrew L CCW

Level 3

  • fluid
  • upper body
  • hipwork
Face slightly left with an L-arm curved frame, executing a large exterior undulation initiated with a floreo (interior wrist rotation) then flowing back up with a down-to-up corkscrew: CCW omi-ribcage circle-head circle.Face slightly left with an L-arm curved frame, executing a large exterior undulation initiated with a floreo (interior wrist rotation) then flowing back up with a down-to-up corkscrew: CCW omi-ribcage circle-head circle.

Ups traveling in releve

Ups traveling in releve

Level 2

  • Hipwork
  • Sharp
Lift the hip in conjuction with the same side foot stepping down and that leg taking the weight. Alternate stepping right and left with the same side hip lifting.Lift the hip in conjuction with the same side foot stepping down and that leg taking the weight. Alternate stepping right and left with the same side hip lifting.

Workout Intro

Workout Intro

Level 1

  • Workout
A message before you begin your workoutA message before you begin your workout

Workout Outro

Workout Outro

Level 1

  • Workout
A word of encouragement at the end of your workoutA word of encouragement at the end of your workout

Workout: Arm Circles

Workout: Arm Circles

Level 1

  • Workout
Hold arms straight out to the side and draw little circles forward, rotating the shoulder. Then reverse and draw little circles to the back.Hold arms straight out to the side and draw little circles forward, rotating the shoulder. Then reverse and draw little circles to the back.

Workout: Jumping Jacks

Workout: Jumping Jacks

Level 2

  • aerobic
  • full body
  • lower body
Hop in and out coupled with clapping hands overheadHop in and out coupled with clapping hands overhead

Wrist Flex

Wrist Flex

Level 2

  • fluid
  • arms
  • upper body
Wrist waves R/L, Wrist circles inward/outward, hand undulationsWrist waves R/L, Wrist circles inward/outward, hand undulations

Wrist Isolations

Wrist Isolations

Level 2

  • upper body
  • arms
  • fluid
Wrist waves R/L, Wrist circles inward/outward, hand undulationsWrist waves R/L, Wrist circles inward/outward, hand undulations