SERPENTINE SAMPLE PRACTICE SCHEDULES
Welcome!
Thank you for your interest in creating your own weekly schedule.
A note: please make sure you are warmed up before attempting any of the isolations. Belly dance is a demanding and rigorous activity, and your spine, shoulders, hips and knees will thank you for your careful preparation. Warming up takes only minutes each practice, but the positive effects will be with you for the rest of your life.
Here are a few examples of simple ways to organize a weekly schedule around your goals:
The following week illustrates a schedule with a technique focus:
|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
|
Yoga 1 Rib Cage Isolations Finishing Yoga |
Leg Strengthening Pelvic Isolations Shimmy Drill Finishing Yoga |
Yoga 1 Rib Cage Isolations Finishing Yoga |
Leg Strengthening Pelvic Isolations Shimmy Drill Finishing Yoga |
Yoga 1 Rib Cage Isolations Finishing Yoga |
Yoga 1 Finishing Yoga |
Rest |
This schedule could be used by a dancer working on shimmies:
|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
|
Warm Up/Leg Strengthening Shimmy Drill Drill Kozarica Combo 1 Finishing Yoga |
Yoga 1 Pelvic Isolations Shimmy Drill Finishing Yoga |
Warm Up/Leg Strengthening Shimmy Drill Drill Kozarica Combo 1 Finishing Yoga |
Yoga 1 Pelvic Isolations Shimmy Drill Finishing Yoga |
Warm Up/Leg Strengthening Shimmy Drill Drill Kozarica Combo 1 Finishing Yoga |
Yoga 1 Shimmy Drill Finishing Yoga |
Rest |
Slower technique is the emphasis of this dancer's week:
|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
|
Yoga for Backward Bending Rib Cage Isolations Whisper Hungarian Combo 2 Finishing Yoga |
Yoga 1 Leg Strengthening Pelvic Isolations Whisper Combo 3 Finishing Yoga |
Yoga for Backward Bending Rib Cage Isolations Whisper Hungarian Combo 2 Finishing Yoga |
Yoga 1 Leg Strengthening Pelvic Isolations Whisper Combo 3 Finishing Yoga |
Yoga for Backward Bending Rib Cage Isolations Whisper Hungarian Combo 2 Finishing Yoga |
Yoga 1 Rib Cage Isolations Finishing Yoga |
Rest |
For an extremely busy person with limited time:
|
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
SUNDAY |
|
Leg Strengthening Pelvic Isolations Ending Yoga |
No Practice |
Yoga 1 Rib Cage Isolations Finishing Yoga |
No Practice |
Leg Strengthening Pelvic Isolations Ending Yoga |
No Practice |
Yoga 1 Rib Cage Isolations Finishing Yoga |
Ad infinitum.
A few simple guidelines:
Video your practice.
Formulate goals based on your video.
Create a weekly schedule that carefully considers your time constraints, your goals, and how your body feels.
Alternate focus. If you want to practice daily, be sure to alternate your focus: upper body MWF, pelvis and legs, TTH, etc.
You may not have time to practice every day. That's fine, as long as you're consistent.
Please feel free to let me know how your practice is going. Find me on Facebook: http://www.facebook.com/pages/Rachel-Brice/117025151657185
Take care,
Rachel Brice
www.rachelbrice.com