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Your dance framework that works to any song.

Built upon anatomical principles that govern all movement practices from dance to yoga to strength training.

Dance = Moving To Music

πŸ’ƒ Movement πŸ’ƒ

🩰 2 Migration Patterns πŸŒ±

Prance Graphic

Prance 🩰

Dancing from Point A to B

  • Dancing as simple as walking to the beat.
  • Head up and present with the world.
  • When: Walking outside to cleaning.
Plant Graphic

Plant 🌱

In Your Own Bubble

  • Feet planted and move authentically.
  • Close your eyes and connect with your body.
  • When: At your standing desk or concert spot.

πŸ”Š 8 Movement Variables πŸ˜»

 

BASS πŸ”Š: 4 Movement Foundations

↕️ Bounce: Up & Down
  • Plane of Motion: Sagittal 
  • Examples: 
    • Squatting
    • Jumping
    • Head Bop
    • Twerking
    • Body Roll
    • Head Bang (⚠️ Caution)
  • Genres it works well with: Things with that bassline.
    • Dubstep
    • Funk

Bounce - How to safely do it

πŸ’ͺ Arms: Upper Limbs
  • Plane of Motion: All 3
  • Examples: Moving arms, hands and shoulders
    • Wavy and flowy arms
    • Cabbage patch to snapping your fingers
    • Playing an instrument: guitar, drums, harp, etc.
    • Acting: Grocery cart, turntables, airplane, popping bubbles
  • Genres it works well with: Anything with a melody

↔️ Shift: Left & Right
  • Planes of Motion: Frontal
  • Examples: Shifting your weight
    • Swaying
    • Shaking your hips
    • Side head bops
  • Genres it works well with: Everything
🩰 Step: Lower Limbs
  • Planes of Motion: All three
  • Examples: Moving your feet
    • Step touch (Side steps): MY GO-TO move to wake up and get connected to the music
    • Walking back & forth
    • Walking in a circle
    • Shuffling
    • Moonwalk
    • The Running Man.
    • Marching in place
  • Genres it works well with: Pretty much anything, especially house & pop music.
  • Where: The world is your dance floor.
    • From night club to a wedding
    • While cooking or cleaning
    • Walking outside

CATS 😻: 4 Movement Additions

⭕️ Circle: 2 Playful Options

  1. Planes of Motion: Sagittal + Frontal
  2. When: Warm-ups for your joints and embodying sassy energy.
  3. 2 Options:
    1. No Bounce: Bring it arounddd town!
    2. Yes Bounce: Left, down, right, up
πŸ‘Έ Acting: Your Personality Shining Through
  • Face: Lip Syncing  & β€œShow me your Bass Face”
  • Embodied Energy: Primal vs Prancing
    • Primal: Dancing like no one is watching.
    • Prancing: Dancing like everyone is watching.
πŸŒͺ️ Twist: Rotating Your Body
  • Plane of Motion: Transverse (the last one)
  • When to use: To add a lil spice to any movement. Essential for longevity.
  • Feels: Brings out your inner sassy sexy self.
  • Twirl: Shifting to both sides smoothly with a little twist.
πŸͺ‡ Shake: Vibrating Your Body
  • Planes of Motion: All three (Bounce, Shift & Twist)
  • Twerking: Shaking your hips in all 3 planes
BASS CATS Summary 2

🎧 Music πŸŽ§

4 Musical Foundations (BOMB)

πŸ₯ο»Ώ Beat: The Consistent Pulse
  • When to dance to it: To warm-up your mind + body & get you into a flowstate.
  • 8Count: Where Dance meets Music. Especially works in EDM. 
    • Two Measures in 4:4
  • BPM: Generally the consistent throughout a song. What BPM will influence the genre.
  • Instruments: Percussion: hi hat, kick drum, snare
  • Frequencies: All
πŸ’“ο»Ώ Own: Your Custom Pulse
  • "Dancing to the beat of your own drum"
  • When to dance to it: When you are really feeling the music
  • Instruments: Anything that catches your ear.
  • Frequencies: All
π„ž Melody: Higher Frequencies
  • How to dance with it: Being as literal with the lyrics as possible.
    • Lyric: β€˜Throwing Cash’. Act like you are throwing cash.
  • Instruments: 🎀 The instruments you sing along too (Vocals, guitar, piano, etc.).
  • Frequencies: All
𝄒 Bassline: Lower Frequencies
  • How to dance with it: Bouncing to the bass.
  • Instruments: Synths, bass, kick drum
  • Frequencies: Lower
Musical Patterns (BOMB) Summary 1

Dance Pattern Suggestions

Move + Music Patterns

Sections

How to combine these principles into opportunities to dance.

πŸ™†β€β™€οΈ Playful Poses πŸ”₯

Warm-up through dynamic explorations of yoga positions.

Key Details

  • Your Warm-Up: Slowly and carefully survey different body parts.
  • Breathing Alignment: Relax into the moment by aligning your breath to the 8-counts in music.
  • Example Movements: GENTLE dynamic movements.
    • Head bops
    • Cat Cow
    • Shoulder circles
    • Head roll
    • Head twists
    • Side Bend with raised arm

🩰 Prance n' Plant 🌱

Easily warm-up your body & mind. Our unique dance section that simplifies dance to one guideline. 

Key Details

  • One Guideline: You are either moving or stationary.
    • Moving: The Playful Prance πŸͺ© 🩰
    • Stationary: The Primal Plant. 🐯 🌱
  • When to switch between Prance & Plant: Whenever it feels right. You can default to the different musical sections (Intro, Verse, Chorus, Bridge, etc.)

 

 

Prance Graphic

Prance 🩰

Dancing from Point A to B

  • Dancing as simple as walking to the beat.
  • Head up and present with the world.
  • When: Walking outside to cleaning.
Plant Graphic

Plant 🌱

In Your Own Bubble

  • Feet planted and move authentically.
  • Close your eyes and connect with your body.
  • When: At your standing desk or concert spot.
Prance vs Plant-1

πŸ“– Prescribed Prance πŸ“–

Follow along to simple yet effective choreography.

Key Details

  • More "Dance Fitness": This is where most dance fitness classes spend their time.
  • Simple AF Choreography: We intentionally build routines that are beginner friendly.
  • Lost?: Every move is an invitation. When in doubt, walk it out.

 β“ Prompted Prance ❓

Questions that spark creative dance expression.

Key Details

  • Example Prompts
    • Embodying different animal or emotions.
    • Power Poses.
    • Closing your eyes.
  • Group Prompts
    • Fashion Show Entrance.
    • Prance Pit.
    • Dance Battle Circle.
  • Partner Prompts
    • Mirroring each other.
    • Hold hands and just walk around the room.

πŸͺ© Prance Party πŸͺ©

Authentically move in whatever way resonates with your body.

Key Details

  • Music Matters: The only way to truly express yourself is finding music you LOVE. 
  • Authentic > Ecstatic: Listening to your body, you cannot always be ecstatically moving.
  • Closing your eyes: Deeper your musicality (your connection to music) by reducing your sensory inputs.
  • Props: Giving you something to play that sparks joy.

πŸ™†β€β™€οΈ Playful Poses ❄️

Cool down by experimenting with longer holds in yoga positions.

Key Details

  • Your cooldown: Bringing your heart-rate down by stretching whatever body parts 
  • How to experiment: Once you are in the pose, gently shift your body position slightly
  • Example Movements: Longer holds that you can still play & twist with.
    • Butterfly 
    • Cobra Pose
    • Cat Cow
    • Forward Bend
  • Shavasana: I personally love ending here by aligning my breath with the music's 8count.
  •  

Class

How to combine these sections into different types of sessions.

Personal Prancing

When I dance alone at home
Solo P2 Sesh - Combining Different Sections

Primal Prancing Classes

When I lead dance sessions
Group P2 Class - Combining Different Sections

Let's Dance Together!

Where you can the join the dance party with others?

Free 4-Week Program

Learn, practice and reinforce all key Primal Prancing principles during our 4-week program.

YouTube Classes

Dance with me and see how I Primal Prance to my favorite music.

In-Person Events

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