We are so excited to announce our Video On demand Library. Now you can enjoy our Dance and Fitness movement phrases and full classes 24 hours a day.
If you want to workout at 6am before you go to work or live in a different time zone and cannot make it to our live classes you can enjoy them all here!!
Our Video On Demand Library offers an array movement phrases for both dance and fitness that you can access any time of the day Dance requires an enormous amount of physical conditioning which we can all benefit from. Our Movement videos are a wonderful combination of fitness, yoga, pilates and modern dance.
The content of our Videos have been developed by a Choreographer, Professional Dancer, Dance Teacher and Pilates instructor. They are functional and effective.
At this time the VOD library needs to be viewed through your account on the Mindbody website.
If you are looking for a quick get up and go 10 minute exercise or a full 45 minute workout we have it all for you!!
This power-move exercise has two (2) parts and incorporates small movements through space. It is the centerpiece of our WERK-IT #1 class, but can also stand alone if you wish to have a brief and solid full-body exercise phrase.
The first part of this exercise works on strengthening the biceps and the quadriceps (thighs). Additionally, you have a choice of optional light weights to increase the resistance. The ‘Bow and Arrow’ movements strengthen the torso with light spirals/twists. The second part incorporates leg lunges, arm extensions and heel lifts. This phrase is set to an easy rhythmic beat that will make you feel like you’re sprinting through the Serengeti like a lithe cheetah.
Our cool-down phrase will help you transition from your workout activities to everyday life in a safe and satisfying way. With a series of poses, balances and small movements in space, you will slowly stabilize your cardio activity and breathing in a deliberate and mindful manner. This easy paced cool-down provides enough time and space to “make it your own.” Let the strains of the music carry you through the conclusion of one ‘world’ and transition to the next.
This is a great way to start any workout or simply as an exercise that can stand alone. The High Stretch 1.0 comprises four (4) variations focusing on stretching the arms, legs and torso while emphasizing proper alignment and form of all the body parts.
Reaches, spirals and soft knee bends will get your whole body going while a fun rhythmic beat supports your efforts to lengthen and get more grounded as you work towards “Good, Better, Best!”
This High Stretch 2.0 variation is also a great way to start any workout or can be used as a stand-alone exercise. High Stretch 2.0 focuses on stretching the arms, legs and torso while emphasizing proper alignment and form of all the body parts.
It also adds a ‘Contraction and Release’ of the torso to create more stability and movement range. Reaches, spirals, hamstring stretches and soft knee bends will get your whole body warmed up while a fun rhythmic beat supports your efforts to work towards, “Good, Better, Best! Never Let it Rest!”
Pitching & Catching
This fun and dynamic phrase will certainly get you going. Using simple sports gestures from baseball and others sports, you’ll get your competitive edge on. Set to a driving musical rhythm to carry you to the finish line, the two Pitching & Catching phrases can be addictive and you’ll want to challenge yourself or your buddy to repeat them. Mark it down on a ledger, take a selfie and send them over to us !
As the name suggests, this phrase concentrates on the ball-and-socket shoulder joint. Using progressive circular movements, this exercise develops mobility and an increased range of motion for the pectorals, deltoids, trapezius and the overall shoulder girdle. Additionally, the phrase uses small steps to incorporate upper and lower body coordination.
This WarmUp 1.0 introduces a basic movement phrase that focuses on level changes and small movements through space. This simple pattern includes side-to-side movements which encourage mobility in the hip joints and the elongation of the limbs and torso while maintaining balance and stability in the core.
Use this WarmUp 1.0 to revitalize your body at the start of your day, when on a break from your desk, in-between Zoom meetings or anytime you need a short pick-me-up. Get going and you'll get there!
This mini powerhouse phrase also borrows from yoga principles and other movement practices. This continuous, flowing and sustained phrase is designed to help you integrate mind, body and spirit. You choose the intensity of your stretch and the timing of your transitions while setting and maintaining your own personal goals and intentions. The outcome is intended to provide a heightened sense of body/mind balance. Give yourself the time to breathe, stretch and discover.
This paced 30 minute chair workout will increase your range of motion, increase flexibility and improve alignment. And we all can use some of that. The four part phrase is taught progressively and keeps going back to the beginning. In this way, one can more easily accomplish the beautiful movements, physically, mentally and deeper muscles to express the pattern.
Working in a chair can alleviate pressure on the knees and lower back while perfecting better posture and balance.
So Pull Up a Chair and let's go !!
Our UpBeat Phrase is exactly that, a spirited fun and full workout in a chair. It works arms, shoulders, hip and legs with a hint of torso spiral. It also works the thigh muscles to prepare one for standing work without the downward pressure. The three part Phrase is taught cumulatively so that you'll learn a bit more with every new and progressive run-through. Set to a fun and light-hearted piece of music - beware, you’ll be signing it all day.
Pull Up a Chair, bench or a stool and join us !!
This beginner/intermediate level movement class emphasizes Modern Dance concepts and movement techniques highlighted through the joy of motion. Specifically, the class uses the philosophy of ‘Contraction and Release’ of the torso as a catalyst for movement as per American Modern Dance pioneer May O’Donnell. The class content also honors the choreographic influences of O’Donnell, José Limón, Susannah Newman, Gary Lund and Norman Walker, among many other master dance artists. The 90-minute class explores movement vocabulary to help students increase strength, control, alignment, flexibility, rhythmic and dynamic awareness, range of motion, and clarity of form all while emphasizing the beauty of sheer physicality and artistic expression.