Table of ContentsI. WARM UP -Upper Back Routine (27 min) -Splits routine (17 min)Included in this video are two separate warm ups, one for back and one for legs. Consider these routines prerequisites for the Flow movements that come after. Before attempting the more complex and dynamic flow movements, your body must be warm, aligned and pliable. If you find something in these routines to be unattainable, consider spending extra time with the warm up videos. Save the Flow section for when you become more comfortable with the flexibility drills in this warm-up section.II. Chest Stand, Forearm Stand & Bridge Flow ( 32 min)-Chest Stand Flow-Bridge Flow-Forearm Stand Drills-Forearm Stand Press Up-Forearm Step up-Backbend Flow ComboThe highlight of this video is the Flow section, a series of progressive skills, tricks and transitions that turn your flexibility into moving poetry. These movements are some of my personal favorites which I've used throughout my performance career. They help you develop flexible choreography and clever movement vocabulary. To combine your strength, coordination and flexibility to express yourself through movement is the pinnacle of flexibility training.

UPPER-BACK ROUTINE

FRONT SPLITS ROUTINE

CHEST STAND FLOW

BRIDGE FLOW

FOREARM STAND DRILLS

FOREARM STAND PRESS UP

FOREARM STEP UP

BACKBEND FLOW COMBO