Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated:
1
00:00:00,000 --> 00:00:02,825
Warm Up
2
00:00:02,825 --> 00:00:05,705
Hi I'm Hollis here with Caravan Wellness and today
3
00:00:05,705 --> 00:00:08,320
I'm going to be teaching you a quick ten minute dancers
4
00:00:08,360 --> 00:00:10,240
warm up so as we go through everything
5
00:00:10,240 --> 00:00:12,760
these are kind of the building blocks to any dance
6
00:00:12,800 --> 00:00:14,920
style that you would want to be doing okay
7
00:00:14,960 --> 00:00:16,160
awesome great okay
8
00:00:16,160 --> 00:00:18,960
so we're going to start with our feet right underneath
9
00:00:18,960 --> 00:00:22,160
our hips facing forward loose bend in the knees
10
00:00:22,160 --> 00:00:23,280
okay
11
00:00:23,320 --> 00:00:25,480
we're gonna start just take a roll
12
00:00:25,480 --> 00:00:29,120
the shoulders back deep breath in out awesome okay
13
00:00:29,120 --> 00:00:37,080
so now we're going to first do our head isolation's
14
00:00:37,600 --> 00:00:40,040
okay and we're going to start with our ear to shoulder
15
00:00:40,080 --> 00:00:46,280
back sign down ear to shoulder back side and we roll
16
00:00:46,280 --> 00:00:49,960
around
17
00:00:50,001 --> 00:00:57,001
Roll around great other side near the shoulder back
18
00:00:57,041 --> 00:01:02,841
side down roll around roll around now we're doing
19
00:01:02,841 --> 00:01:07,921
shoulder back shoulder back shoulder back shoulder
20
00:01:07,921 --> 00:01:08,921
back
21
00:01:08,921 --> 00:01:15,921
we roll around around and its shoulder forward shoulder
22
00:01:15,921 --> 00:01:19,121
forward forward forward awesome
23
00:01:19,161 --> 00:01:25,281
now we're going to do our hip isolation's okay
24
00:01:25,281 --> 00:01:32,921
so we're going to go side side side side in front back
25
00:01:33,001 --> 00:01:39,081
front back we circle around to the right and to the
26
00:01:39,081 --> 00:01:39,961
left
27
00:01:40,002 --> 00:01:42,642
To the left good
28
00:01:42,682 --> 00:01:46,482
now we're going to work on our rib cage isolation's
29
00:01:46,482 --> 00:01:46,922
okay
30
00:01:46,962 --> 00:01:50,922
so we're going to start first forward back forward
31
00:01:51,042 --> 00:01:52,082
back
32
00:01:52,082 --> 00:01:56,282
now we're gonna go side side side side around around
33
00:01:56,282 --> 00:02:00,562
other side around around now we're first going to
34
00:02:00,562 --> 00:02:07,722
do our hips and then move up into our upper body okay
35
00:02:07,722 --> 00:02:15,082
so it's hip around hip a round upper body upper body
36
00:02:15,122 --> 00:02:16,762
one more time
37
00:02:16,762 --> 00:02:22,002
it's hip around hip around upper body upper body
38
00:02:22,042 --> 00:02:29,042
awesome now bend stretch and all the way down come
39
00:02:29,042 --> 00:02:29,962
up one more
40
00:02:30,003 --> 00:02:34,923
Time bend stretch and breathe out all the way down
41
00:02:34,963 --> 00:02:42,523
hang out down here bend your knees stretch all the
42
00:02:42,563 --> 00:02:45,683
way up one more time
43
00:02:45,683 --> 00:02:51,123
here we go all the way down roll down then stretch come
44
00:02:51,123 --> 00:02:52,643
up slowly great guys
45
00:02:52,723 --> 00:02:55,603
okay so moving on to the next part
46
00:02:55,923 --> 00:03:00,203
we're gonna have our legs a little bit wider than hip
47
00:03:00,203 --> 00:03:00,563
distance
48
00:03:00,603 --> 00:03:04,243
we're going to do the same rib k.'s isolation arms
49
00:03:04,243 --> 00:03:11,003
out to this side we go right left over stretch out we
50
00:03:11,043 --> 00:03:15,883
want to be long in the side body arm out to the side
51
00:03:15,923 --> 00:03:17,323
here we go
52
00:03:17,323 --> 00:03:19,963
we circle one two
53
00:03:20,004 --> 00:03:25,284
Three four up deep breath
54
00:03:25,324 --> 00:03:26,604
in other side
55
00:03:26,604 --> 00:03:32,524
it's left right over to the left stretch out long on
56
00:03:32,524 --> 00:03:39,924
the side body arm out look and we go one two three four
57
00:03:39,924 --> 00:03:52,084
we come up three here we go to the side again flap back
58
00:03:52,084 --> 00:03:53,884
down all the way
59
00:03:53,884 --> 00:03:58,764
grab your foot and now we wanna bend the other leg and
60
00:03:58,804 --> 00:04:02,084
stretch roll forward rolling up other side
61
00:04:02,084 --> 00:04:08,684
it's stretched over lap back all the way down grab
62
00:04:08,724 --> 00:04:09,964
your foot
63
00:04:10,005 --> 00:04:11,045
And your left leg
64
00:04:11,045 --> 00:04:13,565
you really want to feel the stretch in the hamstring
65
00:04:13,565 --> 00:04:14,725
up down
66
00:04:14,765 --> 00:04:16,405
roll up
67
00:04:16,405 --> 00:04:22,965
now we're going to bend look up all the way down grab
68
00:04:23,005 --> 00:04:27,965
your ankles and come up again it's bend all the way
69
00:04:27,965 --> 00:04:33,085
down stretch great and now we want to bend all the way
70
00:04:33,125 --> 00:04:38,005
down we're gonna be stretching out right in our groin
71
00:04:38,005 --> 00:04:43,605
right here turn over into a runner's lunge stretch
72
00:04:43,605 --> 00:04:49,085
out to the side turn over
73
00:04:49,125 --> 00:04:52,325
and switch to the other side
74
00:04:52,325 --> 00:04:58,645
so feel this stretch right here and right here turn
75
00:04:58,645 --> 00:04:59,965
over long spine
76
00:05:00,006 --> 00:05:02,966
Look up your hand
77
00:05:02,966 --> 00:05:04,446
awesome
78
00:05:04,446 --> 00:05:10,086
we're gonna go down and sit in a straddle position
79
00:05:10,086 --> 00:05:10,806
rate
80
00:05:10,806 --> 00:05:16,366
go stretch and forward good guys and bring your legs
81
00:05:16,406 --> 00:05:20,126
forward and stand up awesome great guys
82
00:05:20,126 --> 00:05:23,286
so we've just gotten up and stretching on the floor
83
00:05:23,726 --> 00:05:28,486
and now we want to be first get in the first position
84
00:05:28,526 --> 00:05:35,126
fields together we're going to do plays so we play
85
00:05:35,166 --> 00:05:41,806
up play up all the way to the ground stretch up again
86
00:05:41,886 --> 00:05:46,606
its plea a plea a all the way down and up
87
00:05:46,606 --> 00:05:49,966
now we go to second position
88
00:05:50,007 --> 00:05:58,967
Here we go play yay plea a all the way down stretch up
89
00:05:58,967 --> 00:06:07,647
second second second hold it there we go right foot
90
00:06:07,647 --> 00:06:11,367
up left heal up right
91
00:06:11,407 --> 00:06:20,287
heal up left heel up and we go both heels down both heels
92
00:06:20,287 --> 00:06:34,407
down both heels stretch it up again we go right left
93
00:06:34,407 --> 00:06:39,967
right left both heels up down up down
94
00:06:40,008 --> 00:06:43,208
Up down shake it out
95
00:06:43,248 --> 00:06:45,448
now we're going to do tendu
96
00:06:45,448 --> 00:06:50,568
do to the front tendu front tendu to the side tendu
97
00:06:50,568 --> 00:06:57,648
to the side tendu the back tendu the back
98
00:06:57,688 --> 00:07:04,168
tendu side play switch sides here we go front front
99
00:07:04,168 --> 00:07:10,128
make sure your leg is really long chose pointed side
100
00:07:10,128 --> 00:07:18,128
side back back side play
101
00:07:18,168 --> 00:07:22,968
we're moving on to degage so your foot comes off the
102
00:07:23,928 --> 00:07:29,968
ground off the ground off the ground off the ground
103
00:07:30,009 --> 00:07:37,929
To the back back side play side
104
00:07:37,969 --> 00:07:43,409
other side up make sure your core is engaged or else
105
00:07:43,409 --> 00:07:56,369
you're gonna fall over side side back back side play
106
00:07:56,369 --> 00:07:57,209
side
107
00:07:57,209 --> 00:08:04,529
now we're moving to bottom a front bottom a front to
108
00:08:04,529 --> 00:08:15,049
the side down side down we go back front back side play
109
00:08:15,049 --> 00:08:17,009
side here we go
110
00:08:17,009 --> 00:08:19,969
it's front
111
00:08:20,010 --> 00:08:32,330
Front side side back back side
112
00:08:32,330 --> 00:08:33,850
play a side
113
00:08:33,890 --> 00:08:40,850
now we jump in first two three four five six seven eight
114
00:08:40,850 --> 00:08:47,530
seven three four five six seven eight change change
115
00:08:47,570 --> 00:08:54,210
change five six seven eight plie and stretch awesome
116
00:08:54,290 --> 00:09:00,050
all the way to the ground roll it up and shake it out
117
00:09:00,050 --> 00:09:05,770
guys that was awesome okay so that was my ten minute
118
00:09:05,770 --> 00:09:09,970
intro to dance warmup will see you soon
9079
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.