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Everything you need to know about Contemporary Dance.

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20.9.18
During today's lesson we did :

Warm up :
> walk around room with purpose into running , changing directions , sprinting into a corner when told to get our heart rate up back down to walking still with a purpose.
> into a space, roll downs - chin to chest, bending over going through each vertebrae until arms are touching floor, legs straight , arms and head relaxed . bend and straighten x2, bend and crawl out onto all fours , sit on heels , back onto all fours into downward dog , heels pushing into floor . bend knees in and sit on heels.
push over to right side and open legs into butterfly position, feet together ( bottom of feet )
extend left leg in-front and stretch over then roll towards right and land in forth position with legs stretching over front leg . extend back leg to side an stretch over head, swivel round to face back , stretch into downward dog , walk arms to feet , bend legs and roll up.
repeat again then on with right leg.
> stretches ( butterfly , extend 1 leg to front head to leg , change leg , leg to side stretch forward keeping glutes and legs on floor. change side , wide second , stretching overhead both sides , stretch in middle repeat again , wide second pointing and flexing feet trying to keep ankles off the floor.
> Russian twists x30
> triceps dips x36

Floor work
>swing routine on floor.
did the sequence in pairs trying to stay in time with each other.

Corner work
> leg swings down the room , pressing arms down , trying to loosen the hip and let it swing through 1st position each time .

Contemporary routine  added to the routine.
>deep lunge , right leg stays where it is , body stays forward , left leg swings back then comes back where it was back into the lunge
> right leg comes to side , turn with arms out to side , straight into handstand. keeping low when coming back out of handstand , walk away staying low , walk three steps , deep plie arm reaches as  far towards the left then around , bend roll , should hold , leg swings round then roll onto knees.

Cool down
> arm stretches
> leg stretches
> head rolls and shoulder rolls

strengths:
>  pushing my heels down more in downward dog to get them down to the floor for more of a stretch in the back of my legs.
> being able to keep my back on the floor during leg swings , i was making sure i engaged my core to flatten my back when coming back into the centre.

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today lesson we did:
:usual warm up
:roll down sequence
: floor swings sequence
: transfer of weight on floor from corner keeping in contact with the floor all the way down.
and then we finally added onto the routine and videoed it to watch and evaluate it.