Sequencing Movements (preview)

Level 3
Stackable Drills
19 minutes to complete

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This is a stack of drills that features interesting and tricky sequencing movements, where one movement follows another to create interesting shapes. These train your technique as well as being versatile movements in dance!

1. Out-In-In Ups

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Included Drills

Out-In-In Ups

1 . 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 foo...

Torso Twistangles

1 . Torso Twistangles

Level 2

hipwork
upperbody
sharp

Hip Twist alternating with Rib lift and dropHip Twist alternating with Rib lift and drop

Torso Twistangles

1 . Torso Twistangles

Level 2

hipwork
upperbody
sharp

Hip Twist alternating with Rib lift and dropHip Twist alternating with Rib lift and drop

Singles fast

1 . 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.

4/4 Rib Slides

1 . 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 ...

Chasing Squares hip-rib CCW

1 . 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.

Torso Twistangles

1 . Torso Twistangles

Level 2

hipwork
upperbody
sharp

Hip Twist alternating with Rib lift and dropHip Twist alternating with Rib lift and drop

Singles w/ 3/4 Rib slides

1 . 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-righ...

Chasing Squares rib-hip CW

1 . 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

Shoulder Locks fast

1 . 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 t...

Out-In-In Downs

1 . 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 f...

Arm Undulation Locks

1 . 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...

Shoulder Squares tandem

1 . 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

Chasing Squares hip-rib CW

1 . 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.

Sneaky Slide undulation

1 . 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 t...

Torso Triangle CCW

1 . 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.

Twists slow

1 . 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 ...

Twists mid-tempo

1 . 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 ...

Singles mid-tempo

2 . 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.