Move · Videos · Dance · 34 min

Contemporary Dance Technique Class: Warm-Up to Adage

Contemporary Dance Technique Class: Warm-Up to Adage — video by Italia Conti Virtual Play · 34:04

Video by Italia Conti Virtual on YouTube · Open on YouTube

A contemporary class choreographed by Lisa Rowley for Italia Conti, explained exercise by exercise: a roll-down warm-up, spine curves and tilts, foot sequences, a travelling diagonal with an optional pirouette, sidewinders for the hips, swings and an adage. For dancers with some training.

  • 34 min
  • Intermediate
  • Moderate impact
  • No equipment
  • Contemporary

Good forDancing for fun

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Step by step 11

Tap a time to watch that step in the video.

  1. Roll down to the floor, four crunches, roll up, then cobra and downward dog stretches. 0:05
  2. The same sequence on the left, then repeated with full, deep breaths. 2:19
  3. Shoulder rolls and side tilts, then a middle-back curve with a plié, knees over toes. 4:58
  4. Tabletop flat back, a relaxed swing and arm pulls, as if pushing through fog. 5:52
  5. The spine sequence again, turned out in first position. 7:38
  6. Foot sequence in parallel: peel, tendu, flex and arch, taps, fondu and retiré. 9:15
  7. The foot sequence again, turned out. 11:05
  8. Diagonal: a lunge, contraction, tilt, small jump and an optional pirouette. 13:21
  9. Sidewinders in a wide second: lunges, rolls and leg lifts for the hips. 17:04
  10. Swings: carve the space with the arms, spiral, swing and tilt over the standing leg. 22:50
  11. Adage: curve, tilt and arch, then développés and fondus, and in reverse. 29:37

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the knees over the toes in every plié
  • Lift the lower belly so the core works, not just the legs
  • A single or double pirouette is your choice; find your balance first

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadsidewinders, leg lifts, développés, high brushes
  • Knees takes loadpliés, lunges, sidewinder lunges, small jump
  • Neck movesfour crunches with the head lifted
  • Shoulders movesdownward dog, arm swings and pulls
  • Wrists & hands movesdownward dog in the warm-up
  • Upper back movesupper-back curves, spirals, swings
  • Lower back movesroll downs, cobra, curves, tilts and arches
  • Ankles & feet movesfoot sequence, relevés, small jump
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Single or double pirouette, or none; the leg lift in the swing is optional

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Italia Conti Virtual; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety