Here’s me working through the Rhythm & Bounce drill I dropped for you last week. I broke it into layers so you can see how I train it: 🟢 0:00–0:13 Dead stops, squeezing elbows and knees just for a split second to freeze the movement before continuing. 🟢 0:14–1:00 Using the drill structure from the free video, head, shoulders, then hips. The goal is to stop everything physically andvisually for a beat, then flow back into the bounces. 🟢 1:01–1:47 This one was tough, instead of a stop, I switched the texture of the bounce. After an isolation (say, the head), I’d roll into a smooth “jack” up, then return to bounce until the next isolation. It’s harder than it looks, but worth it. The point isn’t perfection, it’s training your body to feel rhythm in different ways and make those choices intentional. ✨ If this feels challenging, that’s the whole idea. Inside Core, we go way deeper with textures, drills, and coaching to help you break through these exact walls. ➡️ Keep practicing. Drop a comment with what part of this drill challenged you most.

Y’all ever feel like you’re not moving forward… like nothing’s really happening? That’s been me lately. I kept thinking it was because there weren’t enough opportunities in front of me. But then I realized—nah… it’s because I’ve got a bunch of unfinished stuff just sitting there. And the wild part? I can see it in my dancing too. • Routines I never fully learned • Drills I know would help but never finished • Classes I skipped • Even just studying choreo like I used to when I was a kid It’s so easy to chase the new thing. But honestly, the flow usually shows up when we finish the old things. The stuff that’s been waiting on us. That’s been my shift this week. And already, it feels lighter. Clearer. Like my body and my brain can finally move again. ✨ Try This Pick one thing you’ve been avoiding and finish it today. Could be dance, could be life. Doesn’t matter. Drop in the comments what you’re wrapping up. I’ll share mine too.

What if strength in dance isn’t about grinding harder, but about treating yourself like something precious? I’ll never forget Ms. Tee, my first dance coach. She was tough. She yelled from the sidelines. She pushed us to the edge. But here’s the thing… I always felt held. When someone’s in your corner like that, you dance freer. You perform harder. You rise higher. That’s the gift of being held. But here’s what I’ve learned: You don’t have to wait for someone else to give you that. You can build it inside. For me, it’s a sticky note on my mirror: 👉 “Treating myself like a precious object will make me strong.” When I say it before class or rehearsal, it changes how I move. It reminds me: strength isn’t just in muscles—it’s in mindset. And when external support meets internal preparation? That’s when you dance like you can’t be broken. Pick one of these and make it real before your next session: • Write a sticky note reminder and put it on your mirror • Take 3 deep breaths before you dance, focusing on receiving support with each inhale • Say one phrase out loud as if you’re your own biggest fan Which one will you make a reality? Share your experience in the comments section below ⬇️.