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warm up
bridge exercise on the floor (articulating the spine & activating the upper & lower abs)

pelvic locks froward (contracting lower abs)
pelvic locks back (release low abs from dance posture and slowly activation lower back, no further then natural curve)

upper back- chest lift up using muscles in upper back, not shoulders
upper abs- chest press down using upper abdominals (like coughing)

pelvic lock front, center, back center
pelvic locks front to back, front to back

chest lift up, center, down, center
chest lift up to down, to up to down

un weighted hip combo (up, center, up, center, down, up, down, center)
hip slides & external hip circles
rib slides and horizontal rib circles
alternating shoulders- front & back
horizontal hip fig 8- front to back & back to front

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