Windmill – Core, Hip, Shoulder Trio

Here’s a combo move that hits a lot of areas at once! 

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.


This week’s move is a great for all athletes, especially dancers. We’ll continue to work your hip hinge, challenge anti-lateral flexion of the core, & build shoulder stability all at the same time! Tag someone below you think needs or will enjoy this move!

Start with feet spread, slightly more turn out in the leg your going down towards. Start with empty hand or light weight in the air, opposite the leg you’re going towards.

Slowly, hip hinge back (knees very minimal to no bend), as your lower one hand down your shin. Keep top arm vertical, spine in neutral, & eyes track top hand. Go only as low as able, slowly returning to the start.

We use this in normal workouts or mixed in with a conditioning finisher, though very light weight is a nice warm-up move as well! Nice to mix in light weights for high reps 5-10# up to 20 reps, or getting heavier 20-25 lbs for lower reps (<10).

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.

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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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