Workout & workshops


WORKOUT SUGGESTIONS USING STABILITY WITH MOBILITY FOR DANCERS VOL 1

Increase turnout
1. Side lying stability (#17)
2. Supine one long leg stability (#19 and on foam roller, #20))
3. Leg circle (#27)
4. Relax the hip exercise (#28)
5. Adductor stretch (#26)
6. Piriformis stretch (#29)

Increase balance standing one leg
1. VMO strengthening (#15)
2. TFL release with ball (#16)
3. Gluteus medius strengthening in side lying (#22)
4. Balance on one leg (#7)
5. Standing one leg stability (#21)

Increase pointe
1. Pointe and flex with theraband (#2)
2. Peronei strengthening lying down (#1 and #3)
3. Calf rising in sitting (#4)
4. Wide second rising or prancing replica watches sale(#5)
5. Strengthening outside of legs with theraband (#6)
6. Calf stretch (#10)

Self massage
1. Tibialis posterior (Inner leg)(#11)
2. Peronei (Outside leg)(#12)
3. Calf (Back leg)(#13)
4. Tibialis anterior (Front leg)(#14)
5. VMO strengthening (Release back of knee)(#15)
6. TFL release with ball (Release side of hip) (#16)

Improve extension (Arabesque)
1. Psoas strengthening (Front of hip, targeting more hip flexor)(#24) panerai replica uk
2. Hamstring strengthening on foam roller (#23)
3. Balance one leg eyes opened on floor and on ½ foam roller (#8)
4. Step up on a half foam roller (Strengthen muscles front of hip:Hip flexor) (#9)
5. Psoas stretch (Stretch fornt of hip: Hip flexor)(#25)

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WORKOUT EXAMPLE WITH STABILITY WITH MOBILITY VOL 2 FOR MUSICIANS

In the morning (warm up):
1. Deep neck flexors exercises (#1)
2. Neck rotation (+ end of day #2))
3. Clavicle self-mobilization (# 3)
4. Nerve gliding (#14)
5. Supine stability exercise (#16)
6. Piriformis stretch (see vol 1 sample exercise)

Stretching in sitting (before and after activity):
1. Nerve gliding (Can be done even if you are not warmed up)(#14)
2. Upper trapezius stretch (#4)
3. Upper back stretch (#7)
4. Mid back stretch (#12)
5. Forearms stretch replica watches uk(#9)
6. External rotators and triceps stretch (#13)
7. Levator scapula stretch (#6)
8. Scalenes stretch (#5)
9. Biceps stretch (#11)
10. Pectoral stretch (#10)

Self massage (after activities)
1. Triceps (#24)
2. Neck (#23)
3. Mid back (#23)
4. Forearms (#25)

Range of motion (end of day)
1. Trunk rotation (#22)
2. Foam roller stretches(#26)

Strengthening (during less busy season time)
1. Trunk stabilization in standing(#18)
2. Stabilization lying on your back, one leg straight(#17)
3. External Rotator(Back of the shoulder) strengthening(#19)
4. Wall push-ups(#20)
5. Mid Trapezius and Lower Trapezius (Mid back) (#21)

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If you would like to improve your performers' health and performance, and address any of the issues mentioned, contact Ginette Hamel at info@stabilitywithmobility.com to arrange a workshop. Workshops can be between two (2) and six (6) hours and Ginette will teach the exercises and explain each in detail

 

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Canada
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USA
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Europe / Asia
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Guarantee

Ginette Hamel's Stability With Mobility Volume 1 and Volume 2 DVDs are guaranteed to be free of defects and are playable in North America.

 

 

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