Studio B Dance Company | Logan, UT
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Senior Elite Team
N E W S L E T T E R

Summer Conditioning 2021

6/23/2021

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Cardio
  • High knee runs 2 sets
  • Bum kick runs in a circle- right and left 
  • 4 Jumping jacks, swipe press 4x- 2x through
  • Standing twist crunches 8x each side
  • Lunge bounce 4, arabesque lifts 4, squat center 8- reverse
  • Walk out to plank 4
 
Upper Body
  • Up and around 2x each side
  • Ribs side to side 8, open arms chest pop 4
  • Shoulders 4, Arm circle 4
  • Tight arm circles 8, pressing forward 8- 2x through from shoulders
 
  • Neck side to side 8
  • Front and back 8
  • Slow neck circles each side
 
Lower Body
  • Contract + expand 2x front, contract right, plie in second in center + reverse
  • Plie in second, shoulder press each side
  • 8 Heel raises in second position plié
  • Hold in relevé
  • Turn feet parallel, calf raises for 2 sets 
  • Turn feet out to first, calf raises for 2 sets
  • Hold relevé 8 
 
  • Fold center feet parallel- hip width apart
  • Release neck, shake yes and no press heels one at a time
  • Walk feet out to shoulder width, swing 8
  • Hold right ankle, reach up, bend and straighten left knee
  • Reverse to left ankle
  • Roll up slow
 
Lunges
  • Passé Charleston lunge 4 (right)
  • Hold passé parallel, arms moving through
  • Quick up to relevé and down to right lunge with tight back leg
  • Stretch up and hold
  • Flex front foot and bend back knee
  • Straighten
  • Back down pressing knee and hips forward
  • Lift hands up to front knee, then up above head
  • Straighten, lift back leg to penché and hold
  • Sit back on back leg, flex front foot and hold
  • Turn lunge forward press and hold each side
  • Walk feet in and roll up
  • Reverse lunge section from Passé Charleston step
  • Second time through rock from side to side with no hands and then slide down into straddle
 
Straddle
  • Flex and point feet, roll through ankles 
  • Reach side to side 8
  • Hold side stretch right 2 sets
  • Nose to knee and hold 2 sets
  • Fold on inside of the leg and hold 2 sets 
  • Reverse to other side
 
  • Rock forward and hold center splits
  • Frog and hold
  • Push back to high frog
  • Down to low frog
  • Swing right leg around to jazz split
  • Fold and hold 
  • Arch and open up hips while laying back in jazz split
  • Reverse 
  • Full split, flex and point and hold- repeat on other side 
 
Planks
  • Plank and hold 2 sets
  • Leg taps out and in 8
  • Pull knee to opposite elbow 4
  • Arm lifts 8
  • Touch knees down 4
  • Hold 8

 Abs
  • Laying down: Crunches 2 sets
  • Cross crunch leg in and out tapping elbow to knee 4x each side
  • Bum lift/candlestick raises 8x
  • Up on elbows: Pull legs in, up straight and down slow 4x
  • Flex feet, leg lifts 
  • Sitting up: cross ankles and row
  • Press feet down and slow row push to each side
  • Roll over and cobra
 
On Back
  • Pull leg in and straight, hold
  • Slow pull from straight to turned out 2x
  • Reverse
  • Turn feet out + battement 4x each leg
  • Fan 4x each leg
  • Press up into backbend + hold 
  • Leg lifts 4x each side in backbend
  • Roll up
 
Technique
  • Arabesque sweeps through first 4x
  • Pulse arabesque front side and back 8x each
  • Reverse to other leg
  • Tendu en croix 2x each direction
  • Tendu en croix in plié 1x each direction
  • Plié in first: plie, forced arch, relevé and down then reverse
  • Battements 3x each leg and hold 
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Summer Note 1

6/14/2021

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Thank you so much for registering for our Senior Elite Team Summer Program! We are so excited to get started in a couple of weeks. Your first class will be on June 23rd from 4:00-6:00. I've attached a calendar graphic to keep you updated with our schedule. 

*Summer session classes go through August 2nd, then we have a couple of amazing workshops planned (optional but encouraged) before our fall session starts on August 16th. 

The summer session is 6 weeks long and $200- payment is due by July 1st and can be made via venmo @nvnatalie, or cash or check. Feel free to contact me if you'd like to make payments.

We will be moving to a larger studio at some point this summer (whenever the construction is finished) but for the time being, please plan on beginning classes in our current space, the Sol Speak Yoga building on 80 E. Center Street. The new space will be close by over on 100 N. and I'll keep you updated about the progress! 

You'll just need a water bottle, comfortable dance clothes and your preferred dance/jazz shoes for class. I'll let you know when we're planning on doing hip-hop so that you can bring your tennis shoes. 

St. George
We have an awesome dance camp trip planned for St. George from August 5-7th. This is a great opportunity to grow as a dancer and learn from several different teachers and choreographers. We will also be doing several activities as a team while we're there. I'll be getting a great group rate for us all to stay at the same hotel once I know how many people will be attending. This event is completely optional. The cost for the camp is $155- it includes lunch for the dancers and I will be staying with them all day so parents/guardians are free to play around St. George! The estimated camp schedule is: Day 1- 1:30-9:45 pm, Day 2- 8:30 am-5:00 pm, Day 3 8:30 am-2:00 pm and the performance from 2:00-3:15
Please RSVP if you're planning on attending and have your payment made to me by July 3rd. 
Check out their website for more information at: https://www.danceamericausa.com/summer-slam-st-george/

Dance Fusion Workshop
Dance Fusion has rescheduled their June workshop to August 14th. It will be in Salt Lake from 9:30 am-7:30 pm. They have some incredible (and pretty famous) teachers/choreographers lined up and it would be a huge privilege to be able to take classes from them! The cost is $75 if you're registered before July 31. After that the fee goes up to $99. Again, RSVP if you're planning on attending this workshop. 
More information and teacher bios can be found on their website: https://dancefevertour.com

We're going to have a great session! 
Thank you so much for your support and please let me know if you have any questions. 

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