A lot of dancers lose rhythm the moment they try to move more than one body part at a time. This drill is designed to fix that. You’ll start with a simple bounce, then layer in head, shoulders, and hips to train compound movement while staying locked into the beat. You can practice it slow, medium, or fast depending on where your body needs the most work. This is one of those drills that feels simple but reveals a lot. Check it out in the Classroom, try at least one variation, and notice what changes in your flow. How did this drill feel for you?

This video shows you classic footwork groove that helps you stay on rhythm while moving your entire body. It is more than a step. It is a full body coordination lesson. You learn how to shift your weight without stumbling, how to stay light on your feet, and how to move your arms, back, and legs together. Moves like this help you: • Build natural rhythm through your feet • Stay grounded without feeling heavy • Improve agility so you move faster • Strengthen your cardio without even thinking about it • Create clean transitions between steps • Keep your timing stable even when choreography gets quick This is one of those old school moves that teaches your body how to dance with ease instead of tension. Once you understand this groove, learning steps becomes smoother and more enjoyable. ✨ Practice This Try the move slowly first, then let the rhythm guide your timing. After you try it, tell us how your balance and rhythm felt ⬇️

If your back feels locked, your breath gets shallow. And when your breath is shallow, your movement stays tight. Here are 3 back-opening moves I’m using right now to feel stronger, lighter, and more free when I dance: 🔹 Downward dog push-ups 🔹 Back bridge (aka wheel pose) 🔹 Wall walks 🎯 My goals: • Hold back bridge for 3 minutes • 100 downward dog push-ups (no dropping) • 10 clean wall walks in a row ✅ Practice Tip: Start with reps or a timer. Doesn’t matter how deep you go—just be consistent. Tag me or post in the Movement Lounge if you’re working on any of these. 🌀 The more you unlock your back, the more your movement opens up—on and off the floor. Prompt to add below post (Skool feature): What movement are you working on to unlock your body?

Rhythm is the foundation. Compound movement is the upgrade. This drill trains both: 1️⃣ Bounce for 8 counts. 2️⃣ Add a head turn on the “and 8.” 3️⃣ Level up → switch it to shoulders. 4️⃣ Level up again → switch it to hips. 5️⃣ Challenge yourself by speeding it up (every 4 counts, or even every count). 👉 Your challenge: Film yourself doing ONE version. Post it in the Free Drills section. 💡 Bonus: How else can you layer this drill? Reverse it? Add something new? Show us your take.