STEP

space
time
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ONLINE METRONOMES
  • PREP NOTES
  • EXERCISES
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MAP YOUR BODY!

Before beginning the exercises, please consider:
  • "4 wheels": Working hips and shoulders in opposition to stabilize the spine.
  • Head to tail: Working stretch and isolation between head and coccyx + controlling which part of the spine is holding space, and which part is moving.
  • Plie, extension: ​Feel the softening of the psoas (the huge elastic holding your legs to your spine) when you bend (plié), and the lengthening of the psoas when you straighten the legs.
  • 'Rebirth': Use this 'elastic' to initiate a big arch though the spine.
Here are videos I started to make to explain these cues... I put them in fast forward mode to see the global vision. (I'll redo them at some point with a normal voice & better video quality etc. This is a quickie ;) 
Take the cues from my body language to understand!

4 wheels

HEAD TO TAil

plié & rebirth
These first 2 routines are from my mentor Charles Edmondson.
​The first exercise goes through the movements very slowly to feel the stretch, then with percussion. 
Here I only do it once in a parallel position, but with Charles we did it in 6th, 1st, parallel, 2nd, 4th & 5th! (6 days a week.. :)

SPINE#1

Solea por bulerias Capullo de Jerez
​
A- Por ti lloro mientras puea
B- El día que yo no llore
C- Por Dios que bendito sea

A- Mi Luisa y mi Miguel
B- Dos columnas de mi cuerpo
C- Que me mantienen en pié

A- Decidme lo que pasa aqui
B- Y no tener la cara dime lo que pasa aquí
C- Porque la vida era muy mala y no sabe lo que vei.

A- Que buena era mi madre
B- Y que cosa mas bonita
C- Lo que de mi boca sale

Tiene una maña, Tiene une mana
Cuando te rino, Llama los

SPINE#2

Solea Apola (Camaron)
​
El espejo donde te miras
Te dira como tu eres
Pero nunca te dira
Los pensamientos que tienes.

Si tu mal no tiene cura
Yo le estoy pidiendo a Dios
Que en la misma sepultura
Nos entierren a los dos.

Gitana enciende la luz
Que tengo una borrachera
Que a Undibel le hablo de tu.

SiMPLE BUT EFFICIENT TRAINING for your legs!

PLIÉ - work quads / Etiré - work hamstrings

PLIÉ / ÉTIRE
w TWIST

WORK YOUR '4 WHEELS'

Do these slowly on your own to really engage the 4 wheels before doing it quick!
You could use a chair for balance to start which will help ​connect your core and shoulder blades to the leg movements. 
RETIRÉ / BASICO
KICK / ENVELOPÉ