“Fly” Routine

Base (Feet, Legs and Hip Joints) Moves

Song 1 – Wish You Were Here by Bliss

-Flexibility-

 Pattern 1:

 Closed Stance, Breath, Squish Walk (waking up Joints)

(Squish Walk: starting from the balls of the feet, slowly and consciously press heels down alternating between left and right)

Closed Stance, 9^oClock Sumo Stance,

Closed Stance, 3^oClock Sumo Stance, Closed Stance

(At Tempo)

Closed Stance, 9^oClock Sumo Stance,

Closed Stance, Squish Walk

3^oClock Sumo Stance, Closed Stance, Squish Walk

 Pattern 2:

Slow Clock, 10^oClock, Open Stance, “Mini” Bow Stance

Slow Clock, 2^oClock, Open Stance, “Mini” Bow Stance

(At Tempo)

Slow Clock, 10^oClock, Open Stance, “Mini” Bow Stance

Squish Walk

Slow Clock, 2^oClock, Open Stance, “Mini” Bow Stance

Squish Walk

 Pattern 3:

9^oClock Sumo Stance, 3^oClock Sumo Stance,

9^oClock Sumo Stance, Cha-Cha-Cha, 3^oClock Sumo Stance

Pattern 4:

Cha-Cha-Cha FreeDance around the space

Song 2 – Beatbox by Crazy P

-Agility-

 Pattern 1:

Agility Body Shapes FreeDance

 Pattern 2:

Closed Stance, Lateral Traveling (quick step side) x4

Pattern 3:

Cross Behind Lateral Traveling x4

Quick Knees x2

Pattern 4:

Lateral Traveling: Stepping Back onto the Ball of The Foot x4

Sink and Pivot, Spinal Roll Down

(“Sink and Pivot” refers to a ‘traveling’ Bow Stance)

Pattern 5:

Lateral Traveling: Stepping Back onto the Ball of The Foot x4

Sink and Pivot, Spinal Roll Down and Up

 Pattern 1 Repeat:

Agility Body Shapes FreeDance

Pattern 2 Repeat

Closed Stance, Lateral Traveling x4

ADD: Quick Knees x2

 Pattern 6:

Sink and Pivot Sumo Melt x2

Pattern 7:

Lateral Traveling (chasse’ or side gallop)

Sink and Pivot, Agility Knee Sweep

Sumo

Song 3 – Don’t Stop Dancing by Kaskade & EDX

-Mobility-

 Pattern 1:

Fast Clock 2:5:2 (2^oClock, 5^oClock, 2^oClock)

Cha-Cha-Cha

Fast Clock 10:7:10

Cha-Cha-Cha

 Pattern 2:

Slow Clock 12:Center:6, Stop

Front Kick x4

 Pattern 2 Repeat:

Slow Clock 12:Center:6, ADD: Leg Swing

Song 4 – What Do You Say by Haley

-Strength-

Pattern 1:

Fast Clock 11:3:6 Sumo Stance

Fast Clock 1:9:6 Sumo Stance

Pattern 2:

Traveling in Directions (Turn)

Sink and Pivot “Backwards” Hip Bump

 Pattern 3:

Traveling in Directions (Turn Return)

Lateral Traveling x4

 Pattern 4= Pattern1 + Pattern2 + Pattern3

Fast Clock 11:3:6 Sumo Stance, Turn Sink & Pivot Back Hip Bump, Turn Return Lateral Traveling

Fast Clock 1:9:6 Sumo Stance, Turn Sink & Pivot Back Hip Bump, Turn Return Lateral Traveling

Song 5 – Dancing Tonight by Kat DeLuna

-Mobility/Stability-

 Pattern 1:

Open Stance

 Pattern 2:

Traveling in Directions – Walk front x8

Stepping Back on the Ball of The Foot x8

 Pattern 3:

A-Stance

Pattern 4:

Nia Happy Hour FreeDance

Pattern 2 Repeat:

Pattern 4 Repeat:

Pattern 2 Repeat:

 Pattern 5:

Sumo Stance

Sink and Pivot

Pattern 6:

A-Stance/Bow Stance and Balance

Pattern 4 Repeat:

Nia Happy Hour FreeDance

Pattern 2 Repeat

Song 6 – The Sound of Winter by Bush

-Strength-

Pattern 1:

A-Stance

(“push the floor boards apart”)

Pattern 2:

Sink and Pivot

 Pattern 3:

Sumo Stance

(“push the floor boards apart” and release the tension)

Pattern 4:

Sumo Stance

Whole Foot Step

Pattern 2 Repeat

Pattern 3 Repeat

Song 7 – Drop It Low by Kat DeLuna

-Flexibility/Strength-

Pattern 1:

Sumo Stance Sink and Rise

Traveling in Directions – Turn x1

Repeat Pattern 1

 Pattern 2:

Traveling in Directions – Heel Lead Forward, Ball of the Foot Back

Pattern 1 Repeat

Pattern 2 Repeat

Pattern 1 Repeat

Pattern 2 Repeat

Pattern 1 Repeat

Pattern 3

 10-count “Shake Like Crazy” FreeDance

Pattern 1 Repeat

Pattern 2 Repeat

Song 8 – Fly

-Cardiovascular Conditioning through Strength/Mobility/Flexibility-

 Pattern 1:

Whole Foot, Ball of the Foot Hip Circle Right Side

Pattern 2:

Open Stance Double Squish Walk (both feet) x8

Pattern 3:

Whole Foot, Ball of the Foot, Hip Circle Left Side

Pattern 2 Repeat x4

Pattern 4:

Sumo Stance, Whole Foot Stepping, Open Stance Double Squish Walk

Pattern 5:

Sumo Stance

Song 9: Beautiful by Erika Jayne

-Mobility/Flexibility-

Pattern 1:

A-Stance

 Pattern 2:

Cross Front Right x2 – Whole Foot front, Ball of the Foot side

A-Stance

Cross Front Left x2 – Whole Foot front, Ball of the Foot side

A-Stance

Pattern 3:

Cross Behind Right x2 – Ball of the Foot side, Balance

A-Stance

Cross Behind Left x2 – Ball of the Foot side, Balance

A-Stance

 Pattern 4:

Combine

Cross Front Right x2 – Whole Foot front, Ball of the Foot side

A-Stance

Cross Behind Right x2 – Ball of the Foot side, Balance

A-Stance

Cross Front Left x2 – Whole Foot front, Ball of the Foot side

A-Stance

Cross Behind Left x2 – Ball of the Foot side, Balance

A-Stance

 Pattern 5:

FreeDance

Song 10 – Rhythm & Beat by Etienne De Crecy

-Agility-

Pattern 1:

Traveling in Directions I – Walk front x4, Walk back x4

Cat Stance

Traveling in Directions II – Walk front x4, Walk back x4, Walk Right/Left x4, Walk Left/Rightx4

Pattern 2:

Sumo Stance

Cat Stance – “Agility Cat”

Pattern 1 Repeat

 Pattern 3:

Sumo Stance – Stability and Mobility

Pattern 4:

Traveling in Directions – Walk 1-2-“Stick”

Pattern 3 Repeat

Pattern 5:

Open Stance

Bow Stance