Balance – great for the ankles and preparing those hips for cuts
Movement prep: Walking cut stretch
Movement prep: Quad to releve
Lengthening through the quads and activating the calves.
Movement prep: Walking lunges
An all rounder for lower body. Activating the quads and glutes primarily. A great staple for all dancers. Try 10 repetitions or the length of a room/studio.
Movement prep: Single leg deadlift
I love this move for balance, ankle stability, activating those hamstrings and hips.
Movement prep: Ostrich stretch
Hips n Hamstrings – A Riverdance favourite back stage mobility move.. Pop a few of these in whilst waiting back stage to perform.
Movement prep: Close-Open the gate
Hips, hips, hips! Simple and effective. Step over the gate moving forward and open going backwards.
Movement prep: Spiderman
Opening up into that hips space – through the adductors (cross over muscles) and then also opening into the chest space with the added arm opener. Complete 10 repetitions or the length of a room/studio
Movement prep: Downward dog sequence
Another great all rounder: The downward facing dog with heel raises will lengthen through the hamstrings, lower legs, mobilise the ankles. Feel free to add to it with the hovers as shown and the extra core activation. 3-5 repetitions will be great!
Movement prep: inchworm-kickback
A wonderful all rounder for dancers.. Activating & lengthening through the hamstrings and firing up the core. Including the glutes, back (for posture) and anterior core.
Movement prep: scorpian & tik tok
Hip and hamstring mobility and activation.. A beautiful combo this is.
