Core

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This routine warms up with hip and shoulder mobility work and then moves into a circuit that works the core on the floor, on the knees, and on the feet! The warmup, plus 1 round of the circuit takes about 20 minutes to complete. You can work on endurance by performing up to 3 rounds […]

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This circuit consists of 6 exercises that strengthen the core, including your hips, shoulders and back…the whole trunk! You can perform 1-3 rounds of the circuit, with one full round taking about 15 minutes. Only equipment needed is a Swiss ball, though you may want to use a yoga mat for cushioning.

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This routine consists of 4 exercises, targeting eccentric loading for the hip flexors, adductor and hamstrings. We first target the muscle groups in kneeling positions, then practice more functional and dynamic standing movements. Only equipment needed is a mat or cushion for the knee.

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Dr. Megan O’Linn leads this series, beginning with diaphragmatic breathing to optimize rib cage position for scapular stability. We will then move through a warmup, focusing on optimizing joint alignment in hand-weightbearing… to further activate the shoulder stabilizers. As we move into the strength exercises, we will focus on nasal breathing the whole time in […]

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SFT Strength for Partnering incorporates pressing and pulling motions with many different tweaks…the height of the motions (overhead, down low, chest height, etc.) and in coordination with other motions of the body (pelvic rotation on stable single leg stance, multidirectional lunging, squatting, etc.). This goal of all this variation is to prepare the dancing body […]

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This circuit routine begins with a dynamic warmup. Then we perform 2 rounds of the circuit. The circuit begins with specific core activation work to prepare the core for fast and explosive movement, and then progresses to explosive plyometrics to help build power. The ability to change direction with control and power is important for […]

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Dr. Traci Ferguson, PT, DPT leads you through 5 of her favorite exercises to help improve leg extensions. To facilitate getting your extensions above 90 degrees, we will work on strengthening the hips flexors and quads on the gesture leg…in conjunction with strengthening your core and your supporting leg, with a focus on the glutes […]

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In this movement sequence, we apply the principals of Dynamic Neuromuscular Stabilization (DNS) to improve and enhance body mechanics in dance transitions down to the floor and from the floor back to standing. These are transitions that we do all the time in dance…probably often without thinking about alignment and control (or lack thereof) through […]

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Megan creatively applies her background in developmental and functional movement patterns to lead you through this full body movement sequence. This full video is about 15 minutes long. Once you learn the choreography of the sequence, we suggest adding this flow into your dance warm-up before class, rehearsal, or performance. This flow primes the nervous […]

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In this 15 minute video, Megan breaks down the foundational positions of DNS (Dynamic Neuromuscular Stabilization). This coordination of core stabilization and breath work is an important foundation…not only for practicing more compound DNS-based movement flows, but for all SFT exercises and dance movements at large. Demonstrator is Kai Ogawa.

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