Original subtitles

Warm Up

Hi I'm Hollis here with Caravan Wellness and today

I'm going to be teaching you a quick ten minute dancers

warm up so as we go through everything

these are kind of the building blocks to any dance

style that you would want to be doing okay

awesome great okay

so we're going to start with our feet right underneath

our hips facing forward loose bend in the knees

okay

we're gonna start just take a roll

the shoulders back deep breath in out awesome okay

so now we're going to first do our head isolation's

okay and we're going to start with our ear to shoulder

back sign down ear to shoulder back side and we roll

around

Roll around great other side near the shoulder back

side down roll around roll around now we're doing

shoulder back shoulder back shoulder back shoulder

back

we roll around around and its shoulder forward shoulder

forward forward forward awesome

now we're going to do our hip isolation's okay

so we're going to go side side side side in front back

front back we circle around to the right and to the

left

To the left good

now we're going to work on our rib cage isolation's

okay

so we're going to start first forward back forward

back

now we're gonna go side side side side around around

other side around around now we're first going to

do our hips and then move up into our upper body okay

so it's hip around hip a round upper body upper body

one more time

it's hip around hip around upper body upper body

awesome now bend stretch and all the way down come

up one more

Time bend stretch and breathe out all the way down

hang out down here bend your knees stretch all the

way up one more time

here we go all the way down roll down then stretch come

up slowly great guys

okay so moving on to the next part

we're gonna have our legs a little bit wider than hip

distance

we're going to do the same rib k.'s isolation arms

out to this side we go right left over stretch out we

want to be long in the side body arm out to the side

here we go

we circle one two

Three four up deep breath

in other side

it's left right over to the left stretch out long on

the side body arm out look and we go one two three four

we come up three here we go to the side again flap back

down all the way

grab your foot and now we wanna bend the other leg and

stretch roll forward rolling up other side

it's stretched over lap back all the way down grab

your foot

And your left leg

you really want to feel the stretch in the hamstring

up down

roll up

now we're going to bend look up all the way down grab

your ankles and come up again it's bend all the way

down stretch great and now we want to bend all the way

down we're gonna be stretching out right in our groin

right here turn over into a runner's lunge stretch

out to the side turn over

and switch to the other side

so feel this stretch right here and right here turn

over long spine

Look up your hand

awesome

we're gonna go down and sit in a straddle position

rate

go stretch and forward good guys and bring your legs

forward and stand up awesome great guys

so we've just gotten up and stretching on the floor

and now we want to be first get in the first position

fields together we're going to do plays so we play

up play up all the way to the ground stretch up again

its plea a plea a all the way down and up

now we go to second position

Here we go play yay plea a all the way down stretch up

second second second hold it there we go right foot

up left heal up right

heal up left heel up and we go both heels down both heels

down both heels stretch it up again we go right left

right left both heels up down up down

Up down shake it out

now we're going to do tendu

do to the front tendu front tendu to the side tendu

to the side tendu the back tendu the back

tendu side play switch sides here we go front front

make sure your leg is really long chose pointed side

side back back side play

we're moving on to degage so your foot comes off the

ground off the ground off the ground off the ground

To the back back side play side

other side up make sure your core is engaged or else

you're gonna fall over side side back back side play

side

now we're moving to bottom a front bottom a front to

the side down side down we go back front back side play

side here we go

it's front

Front side side back back side

play a side

now we jump in first two three four five six seven eight

seven three four five six seven eight change change

change five six seven eight plie and stretch awesome

all the way to the ground roll it up and shake it out

guys that was awesome okay so that was my ten minute

intro to dance warmup will see you soon