SYLLABUS… a work in progress.

LEVEL 1

    • Standing:

      • Lunges

      • Squats

      • Hinges

    • Floor:

      • Wrist & Shoulder prep

      • Chaturanga /Bent Arm Push-Up

      • Half Hollow Body Plank

      • Forearm Side Body Plank

  • All shapes can be modified by bending knees, or using training tools (straps, blocks, side-support, kneepads)

    Standing:

    • C’s & S’s

    • Triangle

    • Wide-Angle Forward Fold

    • Side Lunge

    • Second position plie w/flat back & rotation (Goddess Pose)

    • Pyramid

    • Pike/Parallel 1st Fold

    • Crescent Moon

    • 4-Stretch

    Floor:

    • Pike

    • Tuck

    • Straddle

    • Tabletop

    • Reverse Tabletop

    • Lunges (blocks encouraged)

      • 90/90 Lunge

      • Diagonal Lunge

      • Lunge with hamstring curls

    • Half-Split

      • Mobility work:

        • Pelvic tits

        • Leg rotation

        • Nerve glides

  • Ties in with Split Preparation that works to build hip extension through lunges.

    • Locust

    • Sphinx

    • Cobra

    • Half-Glute Bridge

LEVEL 2

    • Standing:

      • Lunges

        • Hip extenstion

      • Squats

        • Goblet/Malasana

      • Hinges:

        • Pyramid, straddle, pike

    • Floor:

      • Wrist & Shoulder prep w/more load

      • Chaturanga /Bent Arm Push-Up (Knees can stay on floor)

      • Hollow Body Plank

        • Foreram and full

      • Forearm Side Body Plank

        • Progression: Full side plank w/knee on the floor

    • Lunges (blocks remain encouraged)

      • 90/90 Lunge w/changes to pelvis and rib placement

      • Diagonal Lunge w eccentric loading

      • Lunge w/isometric hold (hands can be on the floor)

      • Lunge with hamstring curls and hand to foot

    • Half-Split

      • Mobility work:

        • Pelvic tilts

        • Leg rotation

        • Nerve glides

    • Modified split sequence:

      • Baby split hold w/hands on the floor

      • Extended lunge

      • Split on blocks

    • Kneeling Split with end of range control

    • Straddle Split

      • Seated & reclined straddle

    • Positions of feet

    • Demi-Pointe and Pointe Conditioning

    • Tilt Kick Prep

      • Kneeling Tilt Kick Prep

      • Standing Tilt-Kick prep

    • Attitude Prep

      • Kneeling & Flat back standing

    • Arabesque Prep

      • Kneeling & flat back standing

    • 45 Degree Wavy-Legs

  • Ties in with Split Preparation that works to build hip extension through 90/90, DIagnonal, & Extended lunges.

    • Spinal waves

    • Hands to wall forward fold w/shoulder flexion, and spinal C’s and S’s

    • Cobra w/full spine (head and neck)

    • Upward facing dog

    • Half-Glute Bridge

      • From demi-pointe

      • Single leg

    • Camel (block use or demi-pointe)

  • All shapes can be modified by bending knees, or using training tools (straps, blocks, side-support, kneepads)

    Standing:

    • More defined C’s & S’s

    • Triangle w/end of range movement

    • Wide-Angle Forward Fold

      • End of Range Movement

    • Side Parallel Lunge

    • Second position plie w/flat back & rotation

    • Pyramid w/ end of range movement

    • Crescent Moon w/ both arms

    Floor:

    • Pike

    • Tuck

    • Straddle

    • Tabletop

    • Reverse Tabletop w/tricep dips

    • Shoulderstand

    • Downward Dog with Shoulder Isolation

    • Sun Salutation Flow through hop or walk to plank and from downward dog to standing forward fold.

    • Standing:

      • Lunges

        • Bulgarian squat

    • Floor:

      • Wrist & Shoulder prep w/more load

      • Full Chaturanga /Bent Arm Push-Up

      • King Cobra lifts

      • Wheel Pose (can use a strap)

      • Puppy Pose

      • Knee -to-Arm (half) Push-Up

      • Full Side Plank

      • Pike lift

      • Tuck/Pendant Pose

      • Crow (with support)

      • Dragon Flags

      • Dolphin

      • Reclined splits w/forehead raised

      • Active Straddle: Seated and Reclined

      • Reclined Middle Split

      • Fish pose

      • Pike to Shoulderstand

    • Lunges

      • 90/90 Lunge with Backbend

      • Diagonal Lunge w eccentric loading

      • Lunge w/isometric hold (hands can be on the floor or off)

    • Half-Split w/Flat Back

    • Square Split Sequence

    • Intro Dancer Splits

    • Active Standing Split from Downward Dog

    • Active Standing Split w/Hand to Foot

    • Active Straddle: Seated and Reclined

    • Reclined Middle Split

    • Demi-Pointe and Pointe Conditioning w/Block

    • Standing Tilt Kicks

    • Full Attitudes

    • Full Arabesque

    • Développé: Controlled leg movements to the front, side, and back

    • 90 Degree Wavy-Legs

    • Épaulement

  • Ties in with Split Preparation that works to build hip extension through 90/90, DIagnonal, & Extended lunges.

    • Spinal waves in various positions:

      • Downward Dog to Upward Dog

      • Cobra

      • Camel

    • T-Spine Rolls

    • Chest to Wall or Shoulder Flexion w/Hands on Wall

    • Full Puppy Pose

    • Cobra w/Toes to Head Prep

    • Lunge w/Toes to Head Prep

    • Camel (demi-pointe or flat foot)

    • Full Bridge or Prep

    • Shoulderstand

    • Dolphin

    • Bound hand Headstand or Headstand Prep (against wall)

    • Slide or hop to plank from Forward Fold

    • Upside-down L (Pike) handstand with feet on a chair or wall

    • Shoulderstand variations

      • Plough

      • Straddle

      • Wavy Legs

    • Reverse Kip Up Prep

    • Split on Arm from Tabletop, Slide to Floor

    • Single-Arm Shoulderstand Prep (Feet on Floor)

    • Single Shoulder Rolls

    • Basic Floor Transitions

    • Floor:

      • Full Side Plank

      • Pendant Pose w/Feet off of Floor

      • Crow & other Bent Arm Balances

      • Dragon Flags w/less Pike in Hips

      • Sun Salutation w/Jump Through and Back (Bent Knees)

    • Full Square Split w/ back foot in demi-pointe and Hands off Floor

    • Square Split with Upper Body Twist

    • Dancer Split Rotation Through Centre

    • Active 180 Degree Standing Split through forward fold

    • Active 180 Degree Standing Split w/Hand to Foot

    • Full Active Straddle

    • Leg transitions:

      • Attitudes, arabesques, tilts

    • Développé: Controlled leg movements to the front, side, and back

    • 90 Degree & Above Wavy-Legs

    • Épaulement

    • Turns

    • Chest to Wall

    • Wheel

    • Drop-Back Prep

    • Chest Stand Prep

    • Cobra w/Toes to Head

    • Lunge w/Toes to Head

    • Camel (Flat Foot)

    • Full Bridge

    • Dancer’s Bridge

    • Forearm Stand Preparation

    • Bound-Hand Headstand (Could still use wall)

    • Wall Handstands:

      • Tuck & Single Leg

    • Shoulderstand Transitions:

      • Straddle to Single Arm Shoulderstand

    • Reverse Kip Up w/Attitude

    • Split on Arm from Standing Split, Slide to Floor

    • Single-Arm Shoulderstand:

      • Straddle

      • Tuck

      • Split

    • Single Shoulder Roll w/split (Half Fish-Flop)

    • Floor Transitions

    • Back Spins

    • Bent-arm balance transitions

    • Straight-arm balance transitions

    • Full Square Split w/ Backbend

    • Dancer Split Rotation Through Centre

    • Active 180 Degree Standing Split through forward fold

    • Active 180 Degree Standing Split w/Hand to Foot

    • Full Active Straddle

    • Forearm Stand Preparation

    • Bound-Hand Headstand (Could still use wall)

    • Wall Handstands:

      • Tuck & Single Leg

    • Shoulderstand Transitions:

      • Straddle to Single Arm Shoulderstand

    • Reverse Kip Up w/Attitude

    • Split on Arm from Standing Split, Slide to Floor

    • Single-Arm Shoulderstand:

      • Straddle

      • Tuck

      • Split

    • Single Shoulder Roll w/split (Half Fish-Flop)

    • Floor Transitions

    • Back Spins