TIPS FROM ALEX:
Below is a link to this B-Squat/Compass/ Single leg squat that is used as a foundational position in class. These 4 exercises can be done at home with limited space!
The Compass position is a foundational posture used in the Dance Acrobatics classes I teach. It comprises of a half-kneeling position in which the back toes are tucked and the butt sits on top of the heel. The reason this is a foundational posture is because much of the vocabulary/moves covered use a similar access point. Whether you want to roll, jump, cartwheel, kick, spiral, compass pose lies underneath these positions allowing you access to move across the floor in a multitude of directions and dynamic options. Hence, the name. I suggest taking time to familiarize yourself with the static posture first, then begin to explore these level changes. I recommend 2-3 sets of 10 reps or set a timer 1-2 minutes each side for 2-3 sets if you don't like counting.
1. Compass Squats- great for building strength and body awareness when level-changing
2. Compass Get-Up/Get-Downs- helps to start to feel the weight-shifting aspects of this position. In particular, for when transitioning up into an acrobatic movement, or down into something like a back roll
3. Compass Spiral Downs- similar to compass squats but with a bit more complexity. Helpful for spiral work into the floor as well as mid-level acrobatic transitions such as chapeau de coro
4. Compass Pop Kicks- the most complex of the 4. We focus on the ability to control the spiral down, then like a coil wound up, we learn how to use this rebounding effect to create power through a jump and a dynamic kick.
Try yourself and tag me for feedback!
Learn more from Alex @ 812 Chestnut! you can catch him at the following times:
Mondays 8-9pm Beginners Dance Acrobatics
Thursdays 7:30-8:30pm Dance Acrobatics & Floorwork
Saturdays 2:00-3:30pm Dance Acrobatics & Floorwork