Power Spins Floor Work/Dance: Backspin, Fish Flops & More

Name: Power Spins Floor Work/Dance: Backspin, Fish Flops & More
Rating: 4.9 (9 reviews)

Detailed breakdowns for all levels to learn floor work. Flares, Backspins, Backward Rolls, Fish Flops..

Created byBrandon Rosario

Last updated 7/2021

English

English [Auto],

What you'll learn

All levels progressions for advanced floor work tricks
How to properly flare and back spin adding on a backroll, fish flop or plank at the very end.

Course content

5 sections • 22 lectures • 3h 6m total length

Standing Warm Up24:09
In this General Fitness Standing Warm Up we cover a good head to toe warm up for all levels preparing you for most activities whether its pole dance, floor work or most any other modality!
If you need equipment recommendations links below:
Yoga Mat: https://amzn.to/3hcymgK
Cork Yoga Blocks: https://amzn.to/3A2gwG8
Foam Yoga Blocks: https://amzn.to/3xTVkA4
Training Bands: https://amzn.to/2U8TI6P
How to Plow Breakdown16:43
How to Plow tutorial talks about the needed pieces to help you better understand the plow and how it can help with more advanced floor work.

Backward Shoulder Roll Intro1:22
General Standing Warm Up
Backward Shoulder Roll Prework10:36
Start with a warm-up and back roll prework to loosen hips and shoulders. Activate shoulder strength through weight transfer and rotation to prep the backward shoulder roll.
Backward Shoulder Roll16:34
Master the backward shoulder roll with controlled transfer, rotate, and shoulder activation for lift; learn straight-leg and bent-leg variations, pelvis tilt, and hip stacking for balance.
Backspin Into a Backroll6:03
Backspin Into a Backroll Slowmo1:21
Refine backspin into a backroll slowmo by keeping a wide straddle, sweeping and catching with the hand overhead to add rotation, then pull the upper body through the back shoulder.

Backspin to a Fish Flop Intro0:37
Fish Flop Prework8:43
Half Flop Progressions17:41
Backspin to a Fish Flop8:12
Master the fish flop with a controlled backspin, linking shoulder rolls and safe energy transfer to the floor, progressing from fish flock to backspin to a fish flop.
Backspin To Fish Flop Slomo2:10
Explore backspin to fish flop in slow motion, focusing on vertical alignment, bodyweight over the shoulder, and arm rotation to achieve a powerful flare and smooth exit.

Backspin Into a Plank Intro1:32
Discover how to perform a backspin into a plank, using pre-work planking and arm movement drills to build strength for a smooth transition from fish flop toward a plank.
Plank Prework11:28
Strengthen hands and wrists to support weight in planks and push-ups by engaging the full palm, distributing weight evenly, and maintaining a neutral spine.
Backward Shoulder Roll Into Plank3:23
Learn the movement pathway from the backward shoulder roll into a plank, bending the elbow to bring the hand in and rolling over it to push up.
Backspin Into a Plank1:43
Backspin Into a Plank Slomo1:52

Requirements

ability to plow helpful for advanced execution

Description

This "Power Spins" series is the culmination of my BEST and most FAVORITE power moves.

Included is 3hrs of content breaking down every detail of each move with additional pre-work at the beginning of each section to better prepare you for the moves to come!

Master Your Flares and Lay The Groundwork For a Solid Backspin
Detailed Backward Shoulder Roll Breakdown
Progressions For Half Flops Ending With Fish Flops
Learn To Backward Roll Into A Plank Progression
Warm Up AND Plow Tutorial Included

Dance Theory and Techniques Learned:

Muscle Engagement
Initiation
Movement Pathways
Pivoting and Rotation
Tucking and Tilting of the Pelvis

The bottom line:

Learning advanced moves can be difficult.

Teaching advanced moves can be even harder especially for people who don't have a prior dance background. In this course you are taught by someone who didn't start dancing professionally until their mid 30's. I had to learn how to move my body from scratch, dissect movement and learn how to re-teach what I understood.

This is often a skill overlooked by life long professionals where dancing came easily and naturally for them.

This course is for all levels with a willingness to learn the progressions of the harder moves.

PRE REQUISITE :

A basic plow is needed to be able to access the moves beyond the flare/backspin section.

Who this course is for:

anyone with a desire to learn

Power Spins Floor Work/Dance: Backspin, Fish Flops & More

What you'll learn

Explore related topics

Course content

Warm Up and Plow Breakdown2 lectures • 41min

Flares and Backspins5 lectures • 53min

Backspin to Backward Shoulder Roll Section5 lectures • 36min

Backspin to a Fish Flop5 lectures • 37min

Backspin Into a Plank5 lectures • 20min

Requirements

Description

Who this course is for: