Course Outline
Breathing
Inhale and exhale 4 times though the nose. Then same exercise opening the arms.
The Martial art breathing - Shrink shoulders while holding your breath.
Movements
Head and neck Isolation
Move the neck - Left and Right - Up and Down - Around Clock-wise and Anti-clock-wise
Shoulders Isolation
Pick up and drop both shoulders at the sometime. Then, Lift and drop them one at the time - Project them back and forward - Rotate them, one at the time alternating them with hands pivoted on the hips. Finally, shake them off.
Shoulder elbow stretch Pull - back
Make small circles with your arms pointing with fingers.
Arm Isolation
Move both arms to the side. Then move one arm at the time, whipping them.
a)Side to side
b)Right Arm Up
c)Left Arm Up, Whip and out.
d)Knuckle to knuckle bringing them up.
Stretching side to side
Using opposite arms alternating front. The stretch exercise for the back
Cross Stretch,
Tempo blow,
Swing side to side.
Circle over head
Rib Cage and torso Isolation
Rib cage movements
Front, Back
Left and Right
Clock-wise and Anti-clock-wise in a circular motion
Side to side stretch, Locking arms twist Front
Side Left and right alternating -
Front abs crunches leg lifting.
Front and back stretch pivoting arms on hips.
Around the world - Bending and turning the torso
Body-wave
.
Hip Isolation
Put weight on right leg swing the hip to the right. Then swing the left hip to the left.
Bending knees, back and forward (use arms place them on your abdomen and back)
Swing hips left then right then side to side. Front thrust.
Hips rolls left - right.
Island Hip and arm rolls
Fingers and Hands Isolation
Position your fingers as if you are holding an egg. Create then small circles using wrists. Bend hands up and down pretending tapping on a drum.
Move fingers one at the time in flamenco dancing fashion
Leg Isolation
Bending knees do up and down action pull using hips and arms.
Martial art stretch side to side alternating circling the legs clock and counter-clock wise. Back leg Stretch, place the palm of the hands on the ground for support.
Feet Isolation
Getting on the ball of the feet, lift them up and down then one foot at same.
Put heels on the ground pointing with toe alternate this movement (at the sometime accompany this motion with a hand movement up and down.
Rotating ankles using fingers as well
Toe-Heel toe switch moving arms in and out. First Jazz - First Classic positions
Total Stretch
Bending knees push and lifting up and down torso and arms using ball of feet 1er to Side, Front and then Back.
Workshop #1
CHA - CHA -CHA
Dance Techniques and Music
Cha-cha-cha rhythm 2, 3, 4 and 1
2, 3 cha-cha-cha
1,2,3,4 and 5, 6, 7, 8 and 1
Basic steps
Front and Back Steps, Side to side, Back to back, Cross over and Front to front, Front over (Using arm motion)
1.Kick and Gancho 2, 3 kick-kicks (arms extended forward)
2.Front and back kick - cha-cha-cha (Using arm motion)
3.Side kick arm foot - cha-cha-cha tap FRONT (Using arm motion)
4.Side kick arm foot - cha-cha-cha tap BACK (Using arm motion)
5.Sailors kick (side and front kick)
6.Suzy-Q
7.Touch - touch
8.Go jogging cha-cha-cha
9.Cross-cross run forward
10.Cross-cross run back
11.Samba - cha-cha-cha (2,3 (double cha-cha-cha)
12.Toe - heel - toe - cha-cha-cha
13.Front double cross
14.Back double cross
15.Grape vine
16.Side-to-side leg up travel (Slide) cha-cha-cha
17.Cross over travel (Slide) cha-cha-cha
18.Jump = 2, 3 Jump - jump
19.Lady cross body lead
20.½ Left Turn
21.½ Right Turn
22.Left Turn
23.Right turn
24.Tango Fashion step (cha-cha-cha)
25.Slide step (cha-cha-cha)
26.3 cha-cha-cha to go 3 cha-cha-cha to come back
27.5 cha-cha-cha
COMBINATIONS
1….½ - Suzy-Q leg jump routine
2…Cross-cross run forward Kick forward back tap slide routine
3…2, 3 cha-cha-cha kick pivot - Sailors step Slide and side to side step - stamp foot forward front double cross.
Rhythms of Salsa/mambo, Merengue, Bachata, Cha-cha, Cumbia, Lambada, Rumba
Cardio Routine
SALSA MAMBO STEPS
Mambo Steps, Side to side, Back to back, Cross over and Front to front, Front over (Using arm motion)
Half a right turn - Half a left turn while kicking. Right and left turn. Tango Suzy Q
Walk Left and right - Hip Roll, Cuban Hip Roll, Full Body Roll, Flag
MERENGUE
BACHATA
Dynamic Stretching - Posing using dynamic figures.
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