L3 Splits & Backbends Class (33 Min): Improve flexibility, refine alignment, and safely deepen splits and backbends. Ideal for movers seeking greater mobility and strength.
Class that works to condition bridge and prepare for drop-backs (moving from standing to bridge).
Class works to build the active range for the Rib-Up skill through targeted drills and technical information.
Conditioning video that works to condition for end ranges in wheel prone and from knees (kneeling bridge), as well as toe to head single leg and cobra.
Flex & conditioning class that works to end ranges of lunges, half-splits and full splits through active flexibility work by way of eccentric loading and isometric holds.
Conditioning class incorporating bodyweight exercises and targeted drills for Ashtanga Intermediate sequence of Nakrasana (hopping crocodile).
Class that works on line awareness and conditioning for attitudes to the back (derriére) through exercises on the floor and standing.
L 3 Splits: Strength at Length works to build end of range control through various half and full split positions.
Foundation-level class focused on conditioning for both bent and straight arm positions. Includes optional higher-intensity exercises that may not be suitable for all Level 1 participants.
L 5 Maintenance set that reviews basic arm-arm shoulderstand, floor and sliding transitions, bridges & barre leg work.
28-minute core-strengthening class featuring dragon flags and sliding exercises.
30 mins conditioning session that includes bodyweight lunges, hinges, and squats.
Conditioning is an excellent way to fit bodyweight exercises and drills into your week.
More experienced movers who have taken enough classes with me to understand the shorthand version of my cues may appreciate this 35 minute session. Movers can follow along with me as I run through a maintenance set with less cueing, abbreviated sequences to peak positions, and, therefore, more peak positions and exercises in a shorter period of time. Peak positions in this set include:
20 Mins Pointe class will include not only the conditioning for our pointe, but also the technical application of the range—the line—that we are building. We will work on the articulation of the foot through plantar flexion (pointe), metatarsophalangeal (MTP) Joint Extension (demi-pointe), and the “flexed” or dorsiflexion position through exercises standing, at the barre, and on the floor.
L 3: Core & Legs is an all levels conditioning class with higher intensity options that moves through exercises standing, with support, and on the floor. Expect higher intensity lunge and squat variations, push-ups, core work and more.
L 3: Front Kicks/Grand Battement Devant is an all levels class with higher intensity options that moves through exercises standing, with support, and on the floor. Expect higher intensity floor barre exercises, active mobility hip flexor and core work, and more.
L 3: Toes to Head. Join Bronwen for her Weekend Class series! Class will flow through backbending positions standing in the centre, at the wall and on the floor. Up to three levels of intensity will be offered for many of the more complex moves, hoping to make the class suitable to most.
L 3: Penché Conditioning is an intermediate level class with exercises standing with and without barre support. Expect higher intensity standing hinge, rotation, and back bending exercises for standing split, arabesque, and penché positions.
L 2 + Up: Dancer Strength & Conditioning is an most levels class with higher intensity options that moves through exercises standing, with support, and on the floor. Expect higher intensity lunge and squat variations., push-ups, core work and more.
L 2: Lunges & Splits is an intermediate level class that moves through lunge and split variations at a higher speed and intensity.
L 3: Strength in Straddle: A Flex/Stretch & Strength class that could be useful for dancers and yogis alike. The content includes some higher flex ranges that may not be suitable for all.
L 3/4 : Backbend Conditioning will include conditioning for fundamental backbends. Class will work to build active mobility and end of range control through isolation exercises and progressions to fundamental backbend shapes.
L 1-2: Hips and Shoulders. A flow class that will include moves to increase active mobility and stability surrounding the hips the and shoulders. Expect exercises such as lunges, planks and push-ups.
Needle Prep/Natarajasana Prep will work to build greater technical understanding, range, comfort, line and ability with these higher level skills within various forms of dance and yoga. Class includes elements of splits, back bending, shoulder openers and balance. We will also work on the conditioning for placing both hands to the foot with and without a strap from lunge, as well as needle. Modifications with one hand will be provided.
L 4: Needle Scale/Dancer’s Pose Prep will work to build greater technical understanding, range, comfort, line and ability with these higher level skills within various forms of dance and yoga.
L 2: Lunges, Camels, Bows & Bridges will work to build greater technical understanding, range, comfort, line and ability within this essential positions in various forms of dance and yoga. The session includes the fundamentals of splits and backbends.
L1 Handstand Prep & Ground Work is a class designed for those looking to begin handstand training. We will work to build greater technical understanding, range, strength, comfort, line and ability within this higher level skill in various forms of dance and yoga. Please note that no actual handstand is included in class.
L 2: Front Split. The session will work to build greater technical understanding, range, comfort, line and ability with this fundamental position in various forms of dance and yoga. Splits are a fundamental position to several others within yoga and dance, such as Needle Scale, Dancer’s Pose, Penche, Illusions, and several Acro Dance skills. Many exercises will be performed from the knees.
L1: Floor Tilt Prep. The sessions will work to build greater technical understanding, range, comfort, line and ability within this essential position in various forms of dance. Many of the exercises in this class are performed from the knees, which may not be right for all.
L 2: Back Bending Basics contains foundational sequences useful to build greater technical understanding, range, comfort, line and ability within backbends. Backbending builds on a foundation of forward folds and hip openers. L 1 Splits and Hip Flexor Focus videos are recommended as prerequisites.
The sessions will work to build greater technical understanding, range, comfort, and ability through basic positions, postures, and their linking movements used throughout the Members Area. Flex & Flow could be useful for the forms of yoga and dance. Several exercises will be performed from the knees.
L 3: Standing Split w/Hands to Floor. The session will work to build greater technical understanding, range, comfort, line and ability with this essential position in various forms of dance and yoga. Several exercises will be performed from the knees.
L 2: Side Bend Series will work to build greater technical understanding, range, comfort, line and ability within this essential position used within various forms of dance and yoga.
Hip Flexor Focus can be a useful addition for those seeking more flexibility, mobility and strength in dance, acro dance floorwork, or yoga. Many skills, such as arabesque, attitude, bridges, cobras, camels and lunges require greater range through the hip for greater safety, comfort, and progression. Many of the exercises in this class are performed from the knees, which may not be right for all.
L 3: Intermediate Flex & Flow will build on foundational sequences to build greater technical understanding, range, comfort and ability through intermediate positions, postures and their linking movements used throughout BK’s content. The class will be performed at a faster pace with more intensity and less cueing. Intermediate Set could be useful for the various forms of yoga and dance. Several exercises will be performed from the knees.
Core: Hollow Body & Planks is a class that targets the organization required for stronger hollow body and plank shapes in various orientations of the body through inversions, arm balances, lateral, prone and supine positions.
Class this week will work to build the flexibility and mobility of upward facing wheel /bow, also referred to as bridge.
L 4: Class will begin with warm-up and conditioning drills for three bridge shapes: legs straight, single leg, and hands (closer) to feet.
L 3: Splits. Class will begin with warm-up and intermediate level conditioning drills. While a full split is not a prerequisite, the class will move through split shapes at faster pace with less cueing for fundamental shapes. Class will include approaches to build a greater range of active mobility through standing, kneeling and other floor split positions.
L 5: Wild Pose to Wheel. The transition from Wild Thing, or Dancer’s Bridge, to Wheel is widely used within gymnastics, acro dance, contortion and yoga, but can be tricky without a few pointers. Class will include approaches to build a both a technical understanding of the transition from Wild Thing to Wheel as well as the conditioning that can be modified to support the training process.
L 2: Floorwork Conditioning is a shorter video that targets the wrists, arms, shoulders, core, hips and legs. Participants should be comfortable performing sequences from positions that include a kneeling tabletop and shoulderstand (shoulderstand can be modified).
