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Body-Prep Dance: Foundations
Introduction to Body Prep Dance Foundations
Welcome Message
Introduction: You Can't Shoot a Cannon From a Canoe (1:50)
Positive Tension: The Perfect Oxymoron (1:27)
Objectives (0:50)
Our Vision: It's All in the Details (0:55)
Warnings and Disclaimer
Two Basic Principles to Follow.
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Phase #1: Breath For Awareness & Stability
Why the Fuss About Posture?
Dynamic Posture Starts with Breathing
Self - Assessment & Awareness
Breathing - It Does More than just keeping us alive! (9:26)
How to Use Breath As A Teaching Tool (4:32)
Exercise: Rolling your Core (6:34)
Exercise: Rolling Out Your Side Core (3:34)
Exercise: Expanding your Breath (Back) (1:38)
Exercise: Expanding your Breath (Front) (2:03)
Exercise: Expanding your breath (sides) (8:31)
Exercise: Big Picture 360 Degree Breathing (2:56)
Phase #2: Neutral Pelvis - Stabilizing The Hub
Focused Practice
Quality over Quantity
Self Assessment and Awareness (2:25)
The Vital Pelvis (8:00)
The Importance of HOW we Pelvic Tilt (3:54)
Exercise: Pelvic Tilting in a Seated Position (2:20)
Exercise: Pelvic Tilting On All Fours (5:42)
Exercise: Pelvic Tilting Face Up (4:23)
Exercise: Pelvic Tilting In An Upright Position (3:10)
Exercise: What's The State Of Your Pelvic Floor? (7:11)
Exercise: Finding Both Sit Bones (2:01)
Exercise: Where is Neutral Pelvis (3:48)
Exercise: Training Your Pelvic Floor To RELAX!! (4:24)
Exercise: Integrating the Dynamic Pelvic Floor (1:29)
Phase #3: Thoracic Spine - Connect Your Ribs to Your Pelvis
Two Wrongs Don't Make a Right
Improving Proprioception
Self Assessment & Awareness
Stacking Up Your Ribs and Pelvis (12:40)
Exercise: Let's Lengthen Your Sides (3:38)
Exercise: Create Better Mobility in Your Upper Back & Ribs (6:25)
Exercise: Creating Upper Back Functional Stability & How it Affects the Hips (6:20)
Exercise: Stacking The Bowling Ball (2:52)
Exercise: Strengthening Your Head Position (4:20)
Exercise: Opening Up Your Back Side With Breath (6:58)
Exercise: Opening Up Your Front Side (4:25)
Exercise: Spine Elongation (2:52)
Phase #4: The Divorce & Rekindling of the Relationship with Your Hips
Your Hips Don't Lie
Improving Joint Health and Body Control
Self Assessment and Awareness (2:37)
Hips' Influence on the Pelvis and Neutral Spine (6:06)
Exercise: Opening Up Your Hips & Learning How To Support The New Range To Keep It (7:54)
Exercise: End Range Activation in Hip Extension (7:47)
Exercise: Dynamic Hip Mobility/Stability (7:17)
Exercise: Lazy Hips Can Be a Real Headache, Literally!! (4:38)
Phase #5: Apply the Principles to the Big Picture
Stop Punishing the Innocent
We All Just Need To Chill Out
Self Assessment and Awareness
Exercise: Developing Basic Functional Movement (7:14)
Exercise: How to Create Stability in an Upright Posture Accurately (7:52)
Exercise: Building A Core Reflex (8:17)
Exercise: Creating Space in Your Hamstring (3:35)
Exercise: Waking Up Your Hamstrings (3:15)
Exercise: Bringing Your Glutes To The Party (2:53)
Exercise: Groin Squeeze with Block (2:35)
BONUS: Foot For Thought (3:10)
BONUS: Exercise: Foot mobility (4:04)
Hips' Influence on the Pelvis and Neutral Spine
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