Adult Contemporary
Notes on warm-ups:
I recommend doing loose vibratory movement to ease and warm up the sinovial fluid; tap the body all over.
Isolations: Head isolations include forward and backward tilts, side to side turns, ear to shoulder tilts, and full circles. Move down the body, rolling the shoulders forward and backward, swinging the elbows in circles, working the ribcage in all directions, working the pelvis in all directions, bending and straightening the knees, and stretching the feet by popping the heels forward.
Stretching: *Starting with parallel feet, reach up with alternating arms for 8 counts; carry the body forward to a flat back position in 4 counts, contract the torso and resume the flat back in 4 counts, carry the body down to touch the floor in 4 counts, hold for 4 counts, roll up through the spine for 4 counts. In class we repeat 4 times.
* Starting in turned out 2nd position, stretch over to the side with the body facing forward (high arm parallel to ear) 4 cts; lengthen and rotate to flat back on a diagonal over the leg, 4 cts; lower body to stretch over the leg, 4 cts; shift to center, head between the feet, 4 cts; carry to stretch over the opposite leg, 4 cts, lift to stretch flat back on a diagonal, 4 cts; pull arm up to stretch side over the leg, 4 cts, recover to beginning position, 4 cts; reverse the sequence.
Centre work:
Grapevines: step out to side, step crossing foot back, step out to side, step crossing foot front, continue alternating the crossing step.
Chasse: Step forward R, step bring back (L) foot behind front foot, step forward R.
Count is R1, LR&2. Alternates.
Passe: position where one leg is placed on or beside the opposite knee. Can be parallel or turned out. Done in class with a step: step R, passe L, step L, passe R. Travels.
Pas de bouree: This step has several variations, so don't get stuck. In class, we have learned
it: step R crossing behind L, step L to side, step R slightly forward but open. It reverses to step L crossing behind R, step R to side, step L.
Combination 1: Grapevine 8 steps to R (starting with R foot stepping out) 1-8 cts, step R dig L toe, step L, dig R toe, 1-4 cts, pas de bouree crossing R behind L, 5-8 cts.