Int/Adv Flexible & Fit Flow: Over-Splits, Extensions & Back Bends
Intermediate to advanced level flexibility flow class combining active and passive stretches with strengthening exercises for a balanced fit and flexible body.
Dian | NASM-CPT
Average rating:
5.0
Number of reviews:(37)
What's included
1 live meeting
1 in-class hoursClass Experience
Let’s take stretchy to the next level! This class is a full body flow workout for intermediate to advance level students* — focusing on deep stretches, over-splits, and extensions. Students should have understanding in the foundation for back and leg flexibility. Appropriate for dancers, gymnasts, acrobats, figure skaters, contortionists, and anyone passionate about flexibility training. *PREREQUISITES: This class is not for beginners. Students should either have or be close to flat splits on both sides and middle, and understand correct lines and safe set up. Students should also be experienced with backbends. If unsure if this class is for you, please try my “Flexible & Fit Flow: All-Levels Stretch & Strengthen” class first.
Learning Goals
We’ll start off with a dynamic warmup before diving into active flexibility exercises, core stability strength training and deep stretches. To maximize your training time in class, I advise students do an additional warm up on their own, prior to class.
Other Details
Parental Guidance
Safety Guidelines:
Parents should acknowledge that by participating in any dance/fitness/flexibility related class, there is risk for injury (such as pinches and twists that may result in bruises, muscle soreness, pulls, sprains, etc). Injuries may occur if students are not properly supervised, so please take necessary precautions to make sure your child understands their individual physical and emotional limits. We want to challenge ourselves but never injure.
Students are required to have an open workout space, and should have either yoga blocks or a stable chair to assist in exercises. I recommend using a yoga/gym mat or carpet to cushion the joints while stretching. If not available, knee pads are helpful. Please ensure the space is clean and clear of objects that may impede performance or be a safety hazard.
Students should wear comfortable clothing that allows them to stretch and move freely. Students should be barefoot with a pair of socks handy. Socks provide great ease of gliding into stretches but on some surfaces may be too slippery so please take precaution depending on your floor surface.
Please have drinking water easily accessible. We’ll do a short warm up in class but I advise students allot 10-15 minutes before class to warm up as needed.
Supply List
Students need a cleared space for training. Students should have either a pair of yoga blocks or stable chair. Yoga mat or carpet/rug or knee pads may be helpful on joints depending on your floor surface. A foam roller is not necessary but is also recommended.
External Resources
Learners will not need to use any apps or websites beyond the standard Outschool tools.
Joined July, 2020
5.0
37reviews
Teacher expertise and credentials
Professional dancer and contortionist for over a decade, and I have been teaching/coaching since 2008.Reviews
Live One-Time Class
$15
per classMeets once
60 min
Completed by 10 learners
Live video meetings
Ages: 12-16
2-7 learners per class
