Undulation Flow (preview)

Level 2
Stackable Drills
34.5 minutes to complete

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Practice your Undulations!

1. Pelvic Locks slow

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Included Drills

Pelvic Locks slow

1 . 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 hype...

Ribcage Double Lift-Drop

2 . 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 movem...

Ribcage Squares alternating

3 . 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.

Undulations

4 . 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.

Reverse Undulations

5 . 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.

Undulations

6 . Undulations

Level 1

Upper body
Fluid

Reverse Undulations

7 . Reverse Undulations

Level 1

Upper body
Fluid

Undulation Corkscrew CCW

8 . 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 wi...

Undulation Floreo CCW

9 . 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 wit...

Camel 3/4 Shimmy

10 . 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

11 . 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...

Mayas planted

12 . 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.

Step OII Mayas

13 . 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

Ribcage Circles CW

14 . 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 Circles CCW

15 . 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 alternating

16 . 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 obl...

Ribcage Crescents

17 . 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

18 . 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 Rollercoaster lift

19 . 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 Rollercoaster drop

20 . 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.

Side Undulations

21 . 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 ribc...

Side Undulation Sidewinder combo

22 . 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...

Sneaky Slide undulation

24 . 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...