READY TO TRAIN ON-LINE? Free CoHo University Warm Up RoutineLEARN MORE
The choreography house presents

COHO UNIVERSITY

FLEXIBILITY TRAINING: LEVEL 1A

To master the habits of high-level Pole Performers 


						
				    

FLEXIBILITY TRAINING: LEVEL 1A

FLOOR TILTS AND CENTER SPLITS

Flexibility Training: Level 1A is an All-Level Stretch and Flexibility Course with an emphasis on Floor Tilts and Center Splits. This Course includes an exercise progression designed to improve lines, develop active flexibility and increase range of motion throughout the body. Each Lesson includes Instructor-led Video Tutorials accompanied by a self-paced, 4-Week Training Curriculum. There are three training tracks to choose from: Apprentice, Championship and Professional.

Minimum Skill Level Recommended: All Training Tracks are designed for All Levels. No prior experience required.

COURSE LEVEL 1A OVERVIEW

WARM UP ROUTINE

The Warm Up Routine prepares the body for Flexibility Training through a dynamic sequence of movements. This Lesson includes 3 routines designed to increase the heart rate, expand range of motion and improve body alignment. A proper Warm Up can also decrease muscle soreness and assist with injury prevention. The Warm Up Routine for Flexibility Training is offered in all three Tracks. 

VERTICAL BARRE

Vertical Barre consists of ballet-inspired exercises to develop active flexibility for Floor Tilts. The Instructor demonstrates each exercise on both sides of the body to encourage healthy training habits. Dancers are encouraged to incorporate Vertical Barre into each flexibility rehearsal to continue to improve lines over time. Vertical Barre Lessons for Flexibility Training are offered in all three Tracks.

FLEXIBILITY TRAINING

The Flexibility Training Lessons for Center Splits each feature a deep-stretching exercise that increases in intensity each week. Dancers are encouraged to incorporate Center Splits exercises into each flexibility rehearsal to increase range of motion over time. These exercises also work to improve lines and active flexibility. The Center Splits Lessons are offered in all three Training Tracks.

ASS & ABS DRILLS

Abs & Ass Drills are fitness-based workouts that strengthen the core and glutei muscles to support active flexibility. Dancers are encouraged to incorporate strength training into each rehearsal as the development of these muscles also improves body control and alignment. The Abs & Ass Drills for Flexibility Training are offered in all three Training Tracks.

TRAINING CURRICULUM

The 4-week Training Curriculum provides a step-by-step guide to achieve a mastery of the content of this Course. Ultimately, Dancers are encouraged to train at a preferred pace, progressing as the movement unlocks in the body. The Course culminates with a Cool Dance Sequence designed to return the body to a state of rest. The Curriculum for this Course is included in all three Training Tracks.

COURSE CERTIFICATION

Professional Track Dancers may submit a Thesis Assignment to receive a Certificate of Completion in Flexibility Training: Level 1A. Dancers perform a demonstration to submit to CoHo University. Feedback is provided directly to the Dancer until the Course is completed. Collect a certification for each Course and track your Flexibility Training Journey through CoHo University!

COHO U was created for:

  • Dancers mastering the training habits of high-level Pole Performers
  • Instructors expanding Class and Workshop Curriculum
  • Coaches developing Pole Athletes for competitions and/or live shows
  • Anyone seeking Creative Inspiration from aerial and grounded movement

WHERE DO I BEGIN?

Select FROM THREE Training Track options

FLEXIBILITY COURSE: Course Level 1A

FLOOR TILTS AND CENTER SPLITS

Equipment: Yoga Mat and Four Yoga Blocks / Pole (optional)

APPRENTICE TRACK

$69

One-Time Payment
  • Train Anytime!
  • 10 Instructor-led Video Tutorials
    • 3 Warm Up Routines
    • 2 Abs & Ass Drills
    • 2 Vertical Barre
    • 2 Flexibility Training
    • 1 Cool Down
  • 4-Week Training Curriculum
  • Full, Instant Access
  • Unlimited Support
Sign Up
CHAMPIONSHIP TRACK

$99

ONE-TIME PAYMENT
  • Train Anytime!
  • 13 Instructor-led Video Tutorials
    • 3 Warm Up Routines
    • 2 Abs & Ass Drills
    • 4 Vertical Barre
    • 3 Flexibility Training
    • 1 Cool Down
  • 4-Week Training Curriculum
  • Full, Instant Access
  • All Features of Apprentice Track
Sign Up
PROFESSIONAL TRACK

$149

ONE-TIME PAYMENT
  • Train Anytime!
  • 16 Instructor-led Video Tutorials
    • 3 Warm Up Routines
    • 2 Abs & Ass Drills
    • 6 Vertical Barre
    • 4 Flexibility Training
    • 1 Cool Down
  • 4-Week Training Curriculum
  • Certificate of Completion
  • All Features of Other Tracks
Sign Up

FREQUENTLY ASKED QUESTIONS

I am interested in taking this course but I don't have any prior stretching experience. Is this course right for me?

This course is all-level and is designed for Dancers of all levels. No prior stretching experience is required to take this course.

Is access to a pole required to take this course?

The Vertical Barre Lessons are demonstrated on a pole for balance, but one is not required to take this Course. In lieu of a pole, Dancers may use another sturdy vertical object, such as a door jam, ballet barre or the back of a couch.

For an added challenge, Dancers may train the Vertical Barre exercises without hand/arm support to further improve balance and body alignment.