S4D Videos

All
Mobility Monday
Technique Tuesday
Workout Wednesday
Theory Thursday
Function Friday
Top Tip Tuesday

Mobility Monday; 3D Warm Up, Mobilise the Pelvis

This short video shows all the possible movements of the pelvis and how you can integrate these into your own warm up before training or class.

Mobility Monday; The Foam Roller Thorax

Improve side bends, breathing, arm movement and even forward flexibility with this easy release with the roller.

Mobility Monday; Dynamic Hip Flexor Opener

Creating length with movement is a safe way to open the hips and reduces the sense of ‘danger’ perceived by the brain which helps us keep out new range.

Mobility Monday; Ball Release For The Foot

Get mobile feet using the ball. Improve mobility, blood flow, fluid dynamics & sensory nerve input. Release into the feet for better jumps, point & kicks! Learn to release muscles, affect fascia & release trigger points in the foot.

Mobility Monday; The 3D Calf Stretch

Assess the range of your ankle and then improve it with this safe and effective calf mobiliser. Working in 3 directions will give a full range of mobility for the whole calf complex.

Mobility Monday; Forward Bend & Hamstring

Improve your forward fold in minutes. This instant flexibility trick works on the neuro muscular system to improve flexibility. With specific positioning and activation of the adductors and abs we can feel release in the back line, and hamstrings. Try this before class for a deeper bend and higher kicks.

Technique Tuesday; All Things Rises!

Get on top of your rises! Positioning; what is optimal alignment, and how to use the ball and band to achieve better alignment. Strength training; single, double leg and transfers.

Technique Tuesday; Feet! Doming & Short Foot

Wake up the intrinsic muscles of the foot with these 2 exercises and create strong feet for awesome point, tendu & balance. This exercise wakes up the small muscles of the foot to create strength, mobility and give shape to your point.

Technique Tuesday; The Squat

Correct technique for the squat. Don’t get injured by poor form. Perfect the basics.

Technique Tuesday Turn Out Pt 3

Strengthen the deep turnout muscles in 4 point kneeling. This position also trains the hip in flexion which represents our leg extension devant.

Technique Tuesday; The Twist Pattern

‘Twist or rotate’ is one of the most useful movement patterns so make sure you get good technique. Twisting motion gives us power, switches on the ‘core’ , and probably features in every dance move we do! This video shows a twist pattern with the band, training the trunk and core

Technique Tuesday; Core Training Fundamentals

This video shows the foundations of core stability training that I use regularly in clinic, in classes and in my dance education programmes. We look at the ability to maintain a stable pelvis and move the legs with appropriate use of the deep core muscles.

Top Tip Tuesday; Strength/Hypertrophy Tips With Leigh

This video is a casual chat, talking all things that goes into making muscle, with Leigh (MT Dancer from Melbourne). We discuss what goes into creating muscle; bulking up, looking ripped and different approaches to both training and nutrition. What are the pressures on the male dancer for the ultimate body.

Top Tip Tuesday; Hydration Part 1

The importance of hydration for tissue health.

What , why , when and how?

Top Tip Tuesday; Breath!

How can breathing help you recover in a matter of seconds? Use this tip during a hard routine or between numbers. Diaphragmatic breathing can restore your energy really quickly so you can dance for longer. Try this technique in your next class!

Workout Wednesday; Bridge Part 2

Hip and turnout strengthening with safe resistance. Progressing to a single leg bridge and arm press for hip and arm strength combined. This works the posterior sling and core for great pelvic stability.

Workout Wednesday; Strengthening The Hip Flexors

Strengthen the deep hip flexors and improve your high kicks, leg extensions and developpe! How to apply resistance safely.

Workout Wednesday; Squat Matrix

The ultimate squat strength programme! Strengthen hips, Glutes and legs & add variability to your training. Variability = less injury!! Add external load with resistance band or holding weights

Workout Wednesday; Modified Plank Pt 1

Correct form for a plank. Strong core, shoulders and neck stability. Set the basis for great plank based abdominal work.

Workout Wednesday; Standing Abs

Train your abs as they are used in function… to decelerate motion of the trunk. This drill is easy to use with resistance band and a tether point and is a fantastic core workout. As the deep core (Transversus Abdominis) is horizontal in fibre alignment , rotational movements really ‘swtich it on’.

Workout Wednesday; Push To One Leg Balance

Train the push pattern and combine with a single leg balance. We are training core, COM control, chest and arm and rotational control!

Theory Thursday; Movement Terms

What is flexion, extension, abduction, adduction? Is medial and internal rotation the same? Knowing our movement terms is essential for creating good training programmes. Good training programmes are essential for creating a strong robust body that can keep dancing and recover quickly.