A studio or online class session with a 15 minute warm up, a 30 minute series of alternating HIIT, HISS, and SISS choreographies for advanced dancers, and a 15 minute cool down. HIIT enhances the cardiovascular system, augments muscle oxygen delivery and use, conditions the aerobic and anaerobic metabolism, and boosts neuromuscular efficiency. We are looking for a high enough intensity that you should be taking big, but controlled, breaths in the HIIT and HISS intervals, and bring the heart rate and breath back down in the SISS intervals.
60 Minute Long Wave WBI HIIT Dance Class
Workout
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Foot and Ankle Activation for Dance
Horizontal Loading
A general foot and ankle activation for dance styles heavy on jumping, leaping, bounding, and foot work in elevation. Self-massage to promote fluid dynamics and foster tissue tolerance in fascial and other connective tissue; Small motor unit recruitment for stability (Type 1 muscles), Excitation to coordinate muscle groups in turning on and off; stimulation to prime your neural systems for work.
UMT
[J] – ACTIVATION: Rub & Scrub (Ankle, Knee)
| Set | Time |
|---|---|
| 1 | 1 min each side h:m:s |
Include foot and plantar fascia
LAR
ULT
Seated Midfoot Spiral Stretch/Massage
This stretch/massage mobilizes the plantarfascia dimensionally, allowing for better absorption of ground reaction forces.
| Set | Time |
|---|---|
| 1 | 1m each h:m:s |
LAR
Self-Massage: Foot
"How-to" self-massage for the feet
| Set | Time |
|---|---|
| 1 | 1 min each foot h:m:s |
A solid means of prepping fluids and connective tissues before every dance class or performance.
Foundational Mobility for Dance
Horizontal Loading
A mobility warm up session focusing on foot/ankle stability, hip decoupling, internal/external hip rotation, T-spine mobility, connecting to the abdominal core, and myofascial stretching where possible. The purpose is to prepare dancers for more intense traditional hip hop, Afro-contemporary, or modern dance techniques.
Rub and Scrub Pelvis
| Set | Time |
|---|---|
| 1 | 90s h:m:s |
20 sec back of the pelvis (sacrum and PSIS)
20 sec each side ASIS
20 sec pubic symphisis
LAR
UMT
Split Squat with T-Spine External Internal Rotation
Dynamic Stretch to prepare the hips and Thoracic Spine.
| Set | Reps |
|---|---|
| 1 | 10 |
Workout Blocks
Advanced 30 Minute HIIT Dance Choreography
Horizontal Loading
Alternating High Intensity and Subthreshold Intensity choreographies to keep heart rate and breathing rate in the right zone.
UMT
HIIT Dance Choreography Sean Paul Like Glue
An old school Dancehall classic. Lots of jumping and deep bends. Many, many isolated rotations. Time is 4:15.
| Set | Time |
|---|---|
| 1 | 5m h:m:s |
UMT
SISS Dance Choreography Ciara Dose
Choreography follows video. Can be HISS if client is deconditioned. Time is 4:08.
| Set | Time |
|---|---|
| 1 | 5m h:m:s |
UMT
HISS Dance Choreography Bow Down Beyonce
Original choreography by Tricia Miranda, based on Les Ghetto Twins choreo. Can be manipulated by adding rest breaks for SISS response. There's a lot of up and down/deep bending + emphasis everywhere in this choreo, so SISS would mainly be in the breakdown (learning the moves).
| Set | Time |
|---|---|
| 1 | 5m h:m:s |
UMT
SISS Dance Choreography Beyonce Formation
Choreography is based on video. Time is 4:48m.
| Set | Time |
|---|---|
| 1 | 5m h:m:s |
UMT
HISS Dance Choreography Yummy
Original choreography by Parri$ Goebel. Song length is 4:14, total time to teach including breakdown can be 4 - 30 mins per session, or 60 minutes if the entire class is dedicated to this work. Metabolic outcomes can be manipulated by giving breaks, ie HISS, HIIT, SIIT.
| Set | Time |
|---|---|
| 1 | 5m h:m:s |