March 19, 21, 25, and 26

3/19
5 min wartm up
arms overhead
forward folds
shimmy
zill drill
beledi 15 min w/
camel
spins

3/21
5 min warm up--shimmies
zill drill
beledi 15 min w/
camel
spins
beledi for 10 min
3 min ea of
3.3.7
3.5.5.
3.3.5
15 min improv practice
5 min cool down
forward fold
lunges
side stretch

3/25
5 min warm up
forward fold
squats
shimmies
3 min ea of
up hip
down hip
3/4 on the up
3/4 on the down
5 min cool down
forward fold
lunges

3.26
5 min warm up--forward fold, knee bends, shimmy
15 min improv practice
spins
shimmies
arm undulations
chest circles
5 min cool down
 forward fold
lunges


Notes: got a nasty head cold that lingered for two weeks, so I did the best that i could. Short sessions can be as helpful as long sessions. Sadly have to build up stamina again--regardless I am ready to dive back in!

March 10, March 14, March 15, March 17th

March 10th
class with Bevin
5 min warm up
5min ea of
umis f-b
umis b-f
step touch
cross open
umi layered over grapevice
hip on down
hip on up 3/4 on up
3/4 on down
10 min cool down--forward and side stretches

3/14
5 min shimmy drill
5 min ea:
3/4 up
3/4 down
10 min improv to prep for performance
10 min cool down, forward bends, child's pose, cat cow

3/15
5 min warm up
15 min choreo review
5 min cool down--forward folds

3/17
zill drill
15 min
beledi with
hips drops
3 pt spin
forward touch
back touch
up hip on standing on one leg

Mar 8th

3/4 Shimmy Prep with Ashley Lopez
3 min loose shimmy
3 min up drill
3 min 3/4 shimmy up hip
3 minreleve
3 min up hip on relieve
3 min down hip
3 min down ip 3/4
3 min down hip 3/4 on relieve
1 min shimmy, raising one foot off the ground
1 min shimmy raising other foot off the ground
5 min cool down of my own-- forward bends, side stretch, childs pose

Mar. 3rd &5th

Class with Bevin
warm-up 10min forward folds, squats, glute squeezes on floor
10 min hand warm up
10 min floreos
10 min arm drills
5 min coil drill
10 min shimmy drill
10 min cool down--forward stretches, side stretches

warm-up 5 min
15 min on 4/4 shimmy
10 min arabic drill
5 min floreos
10 min cool down--forward folds

Feb 5th
10 min warm up--glute squeezes, 4/4 shimmy drill
2 min up hip
2 min down hip
2 min double down
2 min 3/4 on up
5 min cooldown--forward fold, side stretch

Feb. 28
zill practice
10min 3
10 min 3-3-7
10min 3-5-5
10 min 3-1-3-1-3
5 min drilling them in sequence

Daily Dose
1 min each of:
down hip
double down
up hip
3/4 on up
chest lifts + drops
chest circles

Feb 23rd,24th, and 26th

Feb. 23
Zoe Jakes Flow Drills


Feb. 24
10 min warm up
up hip
down hip
coil
snake arms
hip slides
3/4 shimmy
body wave
cool down

10 min warm up
3/4 shimmy
--donwn
--up
--both travelling
snake arms
mayas
body wave
cool down

yoga
warrior
tree
traingle
chair
twisting in chair
sun salutation

notes:
hip expander
twists
glutes drills on floor, leaning back on arms or lying down


Feb. 26th
6 min warm-up, forward folds, down dog
5 min shimmy drill
3 min each of
3/4 down
3/4 up

2 min
spins (2, 4, 8st increaming and decreasing)

drill 2 min
undulate d-2-u over 3/4 shimmy on u
double downs to r (4 steps)
undulate d-2-u 3/4 shimmy on u
double down to l (4 steps)
10 min cool down
cat cow
forward fold
down down

Notes:
Made my own drill with moves that I really want to improve. Makes a little box so I'm travelling around my practice space a bit.

Feb 19th, 21st, and 23rd

Feb 19th
Raq Routine #2 with Ashley Lopez
10 min warm-up--squats & releve
drills, 5 min
3 pt turn and paddle
ronde-dejambe bacl then arabic forward

2nd combo: 10 min drill at increasing speed
up hip
circle
drop kick roll-up
roll down
drop-drop-up
1/2 turn with chest lift (hip r-l)
1/2 turn forward
sjoulder shimmy
pelvic pop
maya x2

cool down (3 min)
lunges and figure 4

Notes: LOVE this combo. Ashley is great at creating innovative, engaging combos that are challenging, yet fun.

Feb 21
warm-up5 min
forward bends
toe/heel touches
shimmy

Practice Ismaouni choreo with Leilah
drill 3min each:
down hip
mayas
grapevine
arabic
choo-choo shimmy
improv to sections

cool-down 5 min
sun salutation
runners lunge
bridge

Feb 22rd
Lower Body Conditioning with Ashley
warm-up
on the up 10 min
3/4 shimmy on the up 3 min
levels 2 min
combo with level change: 5 min
cool down