This is the step one of step one, a breakdown of a basic dance warmup. Use this program if:

you are brand new to dance;
you want a fresh start with dance;
you want to be very informed about moving safely, because of physical limitations or other concerns;
you tried a different ve...

Music only. No voice prompts. Nonstop flow format.

Music used in this program:
0:00 “Los Bilbilicos” from the album Oasis by Al Asdeka
4:01 “Pharaonic Passion” from the album Oriental Fantasy Vol. 7, Dances of Pharaonic Passion by Beata and Horacio Cifuentes
9:43 “Ciftetelli Takasim 2” from the ...

Who starts on the left side? You start on the left side! Use this program if:
-- you’re a lefty and you appreciate a program the starts on your dominant side;
--you’ve been using different versions of this program and you want some variety;
--you sometimes use different versions of this program ...

Go step-by-step if:

you want greater mobility or stability in your back, shoulders, or neck
you are predisposed to back, shoulder, or neck injuries;
you’re looking for greater intentionality in your movement;
you’re an information junkie or conceptual learner.

For nonstop flow, ...

Use Warmup for Shoulders and Spine as a preparation for veilwork, armwork, or upper body isolations. It can also be used as a stand-alone program to build or maintain range of motion. This is a shorter program with no floor stretches. For a deeper general preparation, you may prefer Basic Gentle ...

In Voice Cues Only, you have the option to work with voice prompts only—no music—offered if you wish to provide your own ambiance.

The exercises in this program are designed to build strength, improve range of motion, reinforce clean technique, and pamper the hands and wrists. Use this program:

As a stand-alone conditioning program to level up;
As a warmup, for the “Wrist and Hand Movement Breakdowns” Series, or bef...