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SL RDL (“Bad Arabesque”)

SL RDL “Bad arabesque” 

Endless opportunities to advance this move for strengthening your hips, back, and balance.

The first level of this move is in parallel, with stance leg in neutral (or relaxed stance, not turned out). Then keeping hips forward, not turning out lift leg, bend at your hips into a “T” position.

Stance leg is not locked out as you would in dance, we have a slight bend in the knee to increase the work of the muscles. But this bend stays constant, don’t bend up and down as your move.

Big goal here is spine stays straight, so your head follows your body, without a lot of back extension. Hold at bottom for a second, then return to start.

Start with no weight, then slowly feel free to add a small weight. Don’t let your back twist and reach the weight towards your shin, not away from your body.

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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