Have very little space to warm up? Here’s an idea of a R.A.M.P style warm up that requires little room. Give it a go!
Movement prep: Toy soldiers
Preparing for clicks, shoots and clicks – best done towards the end of your activation and mobilising.
Movement prep: Walking cut stretch
Balance – great for the ankles and preparing those hips for cuts
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!