Floor Flow® Six Minute Session Videos


Level:

Space Requirements:

Equipment:

Length: Each session is under 6 minutes.

Can be purchased HERE.

These short tutorial sessions pack a lot of information into six minutes. Learn progressions for several floor work elements, then assemble them into a looping flow. The content in each video is unique, and most are suitable for all levels of experience. If some prior experience is required, it is specified in the description. At the end it says “Now make it yours and let it flow” -- what does that mean? It means do what feels good to you. Use the video you just saw as inspiration to play with the content of the flow. Enjoy one part of it and feel like doing it twice? Great. Find a moment that offers a nice stretch and want to stay? Sweet. Feel like adding bodywaves and making love to the floor? Excellent. Want to do it like a snail or a hurricane? Do it. Make new choices and take chances. Breathe your way through it and let your music take you.


Six Minute Session #1: Open the front and sides of your body with this simple, swishy, lazy day pattern.
Skills: Supine leg swing, supine pull to double stag, prone roll-over

 

Six Minute Session #2: Twist, arch, slide and roll in this beginner level combination featuring wild thing pose.
Skills: Seated twist, Across the back roll, wild thing, plank,hip slide

 

Six Minute Session #3: Learn a looping combination that rolls and spins. Prior experience with back shoulder rolls and plow pose is recommended.
Skills: Cross-body back shoulder roll, single leg shoulder pivot, hip spin

 

Six Minute Session #4: You'll need kneepads for this spinny beginner level combination.
Skills: Kneeling back sweep spin, hip-to-hip rock, sneaky stag swap

 

Six Minute Session #5: Dynamically stretch your hammies and spin your way into an inverted V. Prior experience with primal squatting is recommended.
Skills: Ankle hook spin, Inverted V

 

Level:

Space Requirements:

Equipment: Perform on a smooth clean floor and cover your legs, ankles and shoulders for maximum comfort. Kneepads are optional.

Length: 19 minutes

Can be purchased HERE.

This 19 min sequence can be performed alone as a body wake-up, or, as a warm-up for the Floor Flow tutorial videos. In this video, you will practice floor work foundations like cross-body weight transfer, hip-to shoulder weight transfer, leg swings, twists and more.


Level:

Space Requirements: Medium/Large

Equipment: Smooth floor; kneepads recommended.

Length: 30 minutes

Can be purchased HERE.

Put some smooth in your moves.
Learn to stretch and strengthen through across the floor movement in these tutorials. Explore silky-smooth beginner level variations of crawling, sweeping, rolling, twisting and more.

Tutorials include:

  1. Hip Stretch Crawl
  2. Bug Roll
  3. Alternating Hip Bridge and Belly Roll
  4. Back Sweep with Torso Circle
  5. Swagger Crab
  6. Lunge to Seat Roll
  7. Tail Whip to Sit

Additional music selections:

 

Floor Flow® Tutorials Session #1

Level: Mixed

Space Requirements: Medium/Large

Equipment: Kneepads and covered legs/shoulders are suggested.

Can be purchased HERE.

Whether in the air or on the ground, fluidity is the mastery of weight transfer. These tutorials are full of smooth transitions that provide an ongoing dynamic stretch. The best part, by practicing these sequences, you are learning skills that you can easily mix-and-match to create your own flows.

Tutorials include:
1. Sit and Lean to Full Shoulder Pivot
2. Leg Swing, Wild Thing, Twist Down, Repeat
3. Hop to Side Switch
4. Shoulder Sweep Circles and Straddle Handstands
5. Alternating Back Shoulder Rolls and Forward Hand Leaps
6. Scorpion Twists and Hitchkicks

Tutorial #1: Sit and Lean to Full Shoulder Pivot (Advanced Beginner)

This tutorial improves flexibility in the hamstrings and along the spline. The skill taught is the full shoulder pivot, which is a floor work foundation.  Please note this is not for sensitive necks.  Sleeves required.

Free sample of the first part of Tutorial #1 can be downloaded HERE.

Tutorial #2: Leg Swing, Wild Thing, Twist Down, Repeat (Intermediate)

This tutorial is categorized as intermediate due to complexity.  The skills taught includes a basic leg swing (e.g., swing to half straddle) and the crab twist (a move that challenges leg and glute strength). In the bonus content, we review the full shoulder pivot and combine tutorials #1 and #2 together.   This video teaches a longer sequence of movement, which sets the foundation to see and feel how numerous moves can be put together to create a flow. 

Tutorial #3: Hop to Side Switch (Advanced Beginner)

This tutorial provides a great arm and leg workout and is a good interval to raise one's heart-rate.  Unlike the first two tutorials, there is no rolling.  There is no weight bearing movement on the knees.

Tutorial #4: Shoulder Sweep Circles and Straddle Handstands (Low Intermediate)

Learn trap transfers, a roll across the upper back from one shoulder to the other, and a mini handstand hop to wild thing in this tutorial. This is a good introduction to handstand skills for flow sequences. 

Tutorial #5: Alternating Back Shoulder Rolls and Forward Hand Leaps (Intermediate)

Refine your ability to back shoulder roll on both sides with control and get a taste of forwards hand leaps. Hand leaps are a popular acrobatic transition that develop strong shoulders and powerful legs.  This tutorial teaches exercises that flow together to travel forwards and back. These skills are an introduction to intermediate level techniques, a new way to integrate yoga and Pilates principles.  Learn to love to roll.  Requires space, smooth floor. Kneepads and sleeves recommended.

Tutorial #6: Scorpion Twists and Hitchkicks (Advanced Beginner)

This tutorial is great for opening hips and chest and can be performed on carpet or wood. There is no rolling.  Elements/skills taught include scorpion twist, wild thing, hitch kick, shoulder transition, and seated side bend.  These flows are terrific for exploring dynamics and tempo play -- making some movements/skills fast and some slow.

Suggested music to "flow" to once you're comfortable with these tutorials:

 

Level: Low Intermediate

Space Requirements: Medium/Large

Equipment: Smooth floor; kneepads recommended.

Can be purchased HERE.

The exercises in this video are supple and stay very low to the ground, and includes a roll. Included are the following techniques:

  1. Supine twist to double arm sweep;
  2. V-sit to scorpion roll;
  3. Seated pike to double leg swing spin;
  4. Frobra (half frog/half cobra) to forward shoulder roll.

Level:

Space Requirements: Medium/Large

Equipment: kneepads recommended.

Can be purchased HERE.

These athletic across-the-floor movements are intermediate level. Knee pads are suggested.

Tutorials:

  1. QM front scoot and swivel
  2. Alternating side lunge back sweeps
  3. Duck Walk and side stretch
  4. Alternating high scorpion with knee circles
  5. Zig-Zag crab slide
  6. Alternating back shoulder roll, lunge and undercut

Level: Intermediate

Space Requirements: Medium/Large

Equipment: Smooth floor; kneepads recommended.

Can be purchased HERE.

This set gives you four traveling moves to maximize your slinky skills. Learn to melt your way down, spin your kneeling side kick, build flexible thighs of steel while duck sliding, and magically travel across the floor on your back. We hope these moves make their way onto your holiday party dance floor.

Tutorials:

  1. Side Travel and Wave Down
  2. Externally Rotated Duck Slide
  3. Kneeling Kick and Hip Lift
  4. Supine Side Swivel

Additional music suggestions:

 

Level:

Space Requirements: Medium/Large

Equipment:

Length: 28 minutes

Can be purchased HERE.

Basic Dance Across-the-Floor Conditioning: Train like a dancer to move like a dancer.
These 11 contemporary dance-based conditioning exercises target lower body strength, flexibility, and core control. The exercises are multi-level, and stay off the floor entirely. Do them anywhere, including the aisles of grocery stores and outdoors.

Tutorials include:

  1. The Heel Raiser
  2. Back Walk with Straight Leg Circle
  3. Balance Beam Walk
  4. Forwards Knee Raise and Twist
  5. Step, Step Sidebend
  6. Drag and Kick
  7. Alternating Rocking Lunge
  8. Basic Side Kick
  9. Forward Facing C-Curve & Twist
  10. Parallel Plié Arabesque
  11. Step Brush Back to Same Arm Raise

Level:

Space Requirements: Medium/Large

Equipment:

Length: 10 minutes

Can be purchased HERE.

Three Center Floor Looping Combos: Learn three twisty, infinite combinations. These patterns seamlessly connect. Use these moves as a warm-up, a dynamic stretch or to expand your floor vocabulary. This video includes clear breakdowns of each pattern.

Tutorials include:

  1. Scorpion Twist
  2. Reverse Scorpion Twist
  3. Hip to Hip, Switch, & Dive

Level: Beginner and Up

Space Requirements: Medium/Large

Equipment: Smooth floor; kneepads recommended.

Can be purchased HERE.

This tutorial is the basic cartwheel to kneeling side angle stretch.

Think you are ready to move to adv beg?  Love a challenge but short on time?  Try this short video to check your skills. Learn to gain confidence in the basics of a cartwheel -- a throwback skill that opens doors to innumerable variations and transitions.

Additional music suggestions: