A Beginners Guide to Hip Hop Dance Moves | Old School Dances | RichStylez TV | Skillshare

A Beginners Guide to Hip Hop Dance Moves | Old School Dances

RichStylez TV

A Beginners Guide to Hip Hop Dance Moves | Old School Dances

RichStylez TV

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29 Lessons (2h 7m)
    • 1. Back Grooves

    • 2. Bounce Grooves

    • 3. Circle Grooves

    • 4. Forward Grooves

    • 5. Hip Circle Groove

    • 6. BODY WAVES

    • 7. Charleston


    • 9. Jump Up & Down

    • 10. The Humpty

    • 11. The Robocop

    • 12. The Smurf

    • 13. ROGER RABBIT


    • 15. STEVE MARTIN

    • 16. Running Man

    • 17. Back Tap Progression

    • 18. BALL CHANGE

    • 19. Gallop

    • 20. Grapevine

    • 21. Heel Toe

    • 22. Heel Twist

    • 23. Krump Stomp

    • 24. Roger Rabbit Isolated

    • 25. Running Man Isolation

    • 26. Shamrock

    • 27. Botting Legs

    • 28. Botting

    • 29. Isolations

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About This Class

Finally How To Hip Hop Dance From The Comfort Of Your Own Home!

I know... I always loved to dance, but one of the biggest hurdles when it comes to learning is going to class. Not only does one class cost an average of $20 but you have to work with their schedule. PLUS which classes should I take?

If you don't have the time or means to get to a dance studio and take dance class, this course is for you.



What you will Learn...

FOUNDATION | In this module you will learn the basic grooves that make up any dance and its movements. Once you master these basic concepts you are already on your way to becoming a better dancer and more confident.

  • Circle grooves
  • Forward Grooves
  • Back Grooves
  • Bounce Grooves

THE ARSENAL | This is where you learn all the moves that you add on to the groove and primer concepts to create a full body experience. I also give you the secret sauce to add to your style so that you never run out of things to do and can keep it simple while creating your own style.

  • Full Body Moves
    • Jump up and down
    • Smurf
    • Robocop
    • Dougie
    • Humpty
    • Dougie
    • Running Man
    • Charleston
    • Robocop
    • Steve Martin
    • Roger Rabbit
    • Body Waves
    • Horse Stance/Speed Control
    • Full Body Speed Control
  • Lower Body Moves
    • Footwork steps
    • Pas De Bouree
    • Rogger Rabbit
    • Heel Toe
    • Shamrock
    • Front Step + Groove
    • The Gallop
    • V Step
    • Running Man
    • Grape Vine
    • Back Tap/progression
    • Botting Legs
    • Robot Shuffle
  • Upper Body Moves
    • Botting
    • Isolations



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Once you enroll in the course all Step by Step dance Instruction Videos will be available to you to learn immediately.

Try Out My Other Courses

The Ultimate Guide To Dubstep Popping

Advanced Waving Dance Style

A Beginners Guide To Hip Hop Dance Moves

The House Dance Masterclass


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Meet Your Teacher

Hello, I'm RichStylez.

Born and raised in New York City, I have trained with the best dancers NYC has to offer.

I've been dancing for over 13 years. I am a travelling dancer where I learn from the best dancers and teachers I can find.

I have toured around the world and performed for the biggest stages as well as for movies and television shows.

I as a Popper, Breakdancer, House dancer and overall student. I love learning new skills and mastering them using a very basic tool set that allows me to learn in a faster time.

I teach my students how to use this kind of tool set.

I love teaching I love teaching and would like to share my experiences with everyone.

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1. Back Grooves: the same thing is the four group except your foot. You're emphasizing the back instead of the front. So it's kind of like trying to hit the back of your head. Wal, wait. Okay, now what? I'm doing. That one. I'm really keeping my core tight. You should really feel it. And your lower back because you're kind of leaning that when you're doing almost like this . Now scale it back slowly. Go way. Okay. Now, what's really good about the back room is there's a lot of possibilities. Use with their other body parts is you can use your shoulders instead of your head as an emphasis. Thank you. Should my head was still moving. My shoulder was the leading body part. So try, lattice. I want you to try just really focusing on your shoulders and trying to hit the back wall. I think I'm just using my arms, going up in that very easy example. That's, um, feet 2. Bounce Grooves: thing is more of a lower, but I mean by that is you use more of your so you're literally going up and down. Yeo, you got too many problems. You don't know what you way better. Not going so high and so low. What I want to just have a little bit of give in my now This one is perfect for parties and clubs because you don't have to worry about hitting anything we have to do to keep this as a tempo. Hands up here. Remember when we're dancing, keep your hands above your waist holding. Try to walk with a swagger. Wait a while I'm still bouncing waiters. Here's an example. 3. Circle Grooves: now grooves is, uh it's more of a concept than anything. Just like when you're doing approves down moves, bounce, cruise, All that stuff all over doing is making circles. That's gonna be the main, and this is OK, so it literally could be any move in your body. Right? So let's do a very quick one. We're going to do shoulder circles, Okay? So just like when you're doing the warm up, just rolling circles. Now, how that works is all I'm going to do is I'm going forward. I'm going to emphasize the full forward. And this is my room now, like backwards. Just isolating. Use either, shoulders. I'm gonna go either way. So 1234 68 to the back. 12 for six. All right, now, we can use our head if they wanted to, so we can go. All I'm doing is pretty much our stretches and beginning. Right? So Well, I'm doing is is going searching. Okay, here I am going to try not to leave with the top of my head. I'm gonna try to keep my straightest possible 10 like there's a glass of water on your head . You don't want to drop it. You want to drop that glass of water, and then I want you to try to bring your chin around so your chin is kind of leading right . Going around. It's OK, that's smaller. First, you're not used to it. You can just do it small, OK? And then you can eventually get bigger. They see this is a subtle so you can practice doing that. Very So this is a great groove to do. If you're in a club or someplace where you have a smaller area to dance and then what you could do with curious, you add some steps into E. But the emphasis is the group, and whatever you do around it is up to you. Next circle groove that we're going to do is the chest. This is a very popular group in, Let's say, reggae, like African dancing. Okay, so over doing is bring your chest were emphasizing the chest. Then we're going around again. This is the stretches that we're doing the floor. But remember, you want to try to keep your hips station as much as you can, only as much as you can. You don't want it to be completely still. Think this? You want to have a nice little relaxed feeling? Each of these groups okay, We're not gonna try toe. Make it big idea here. Is that to be subtle again? Also, keep your hands above your hits. That's the idea. Here. You could go either way. Whatever is comfortable for you. And I suggest practicing counterclockwise and clockwise way right now. We're gonna go down to the hips, hip circle, boobs. This is more of a sexy movement, actually. Ah, a lot of girls really like to do this move. And a lot of guys who ballroom really good at this move to actually, I learned this from doing ballroom, tango and salsa. OK, so all you're doing here is you're gonna do like a hoop. OK? But you're only doing half back. You're stopping when I get 45 friends right here and then I'm gonna go around. I'm going to stop here. You decide. They so work stopping on the diagonal. So we're gonna around Stop around, Stop around, Stop around. I think you should 4. Forward Grooves: core here are emphasis for four routes is Guess what going forward. Okay, Like we're gonna do with all of the moves in this course, we're going to start big. We're gonna over exaggerate it so that you can feel what the movement is. And then you're going to scale back that energy and then do what You feel comfortable. So you know what I mean by that is in the forward so full of groupers. Go ahead almost like headbanger. You can see hitting mostly to the front, and I'm using my legs to rock back and forth. Okay? This is a very exaggerated movement. This is exaggerated part. Now. I want you to scale it back so that it's more groovy and it's more control. It's relaxed and smooth. So that's what I want. You guys try to make your moves look like controlled. Relax. So I'm doing I think you should say so. Way to practice that again is go big, go big or go home. Right. And then once you really understand each move and you can do it with confidence, then you can scaling back. I want you to feel what it's like Toe o D on that move to go above energy and then scale it back and find years old. Okay, Now I'm gonna show you an example. Adding steps you don't get. See, In that example, I was literally just using my head and then focusing on your head and your group and then everything else. I was just trying to make up on this spot. I was just walking around. Okay, that is how you add moves to that group. 5. Hip Circle Groove: e use this actually used this move a lot. This is a very confident, confident touch groove. Because if you know female, see you do it. Do you know what's up? You know? So how can you use this group with other types of moves? You as you can see now I can add a step to it. Step. All I'm doing is adding this front step. Every time I stop on the 45 I'm gonna stay front. Gonna bring it back around front, around. Step front. Back. Go around. Have fun. Okay? It's just an example. I'm gonna go further into detail in the next section. These air Just basic grooves that I want us to know. You have to go for a day. 6. BODY WAVES: I know what you're thinking. You got too many problems. You don't know what you way better. So body weighs a really useful because you can really use these in any direction. There's really no structure to it other than the wave. Okay, so let's break down the basic weight. We're gonna do forward weight, and then we do a side, the sideways. So side the side wave very easy. All we're doing is make sure you're standing up straight and make sure that one of your feet is in front of the other. Doesn't matter which foot it is. Could be here. Could be here. So this helps you stay stable while you're going forward and back. Okay, So the weight distribution here is forward. Back, forward, back. So now the way we're gonna break it down his head. So you bring the head back, chest, hips go forward, and then you're gonna sit right. Head pad, chest. It's sit head. Just hips. Sit. Now reverse on set, hips, chest, head, head. So now I want you to practice that one move at a time, so go from America and I want to do one. Move each segment Little by little really feel what it feels like. So head first. All right, So that's really how you're gonna feel this move, because this is a feel move. You just really gotta feel it. Okay, so now that you've got that down now we smooth it out, All right? One way you could do it is you can isolate it, but for now, let's do this smoothly. Solar struggle here. So remember, lead with your head and you're still doing all the segments you're just gonna be leading with your head and then making it smooth and following. So slow, huh? Back. So now practice that slow and then practice it fast so that you can do it. Any type of music you want now. Tips. So my emphasis with my head is I'm emphasizing the first the first head down going down here. So all my energy is going here and I'm bringing it back up smooth. So head, head, head, and then everything else. So its head and then everything else. OK, but don't do it so hard that you I get dizzy, OK? Just way. You just want enough to emphasize it. Same thing with four just so same concept. We're just going side. Decided that of forward back. So it's still going down, up going inside and then lean. All right, Sign me from here. You bring your hips down back to center. Okay? Yeah. Full, too. Head, head, chest hits. So now we're going to segment that one at a time, just like we did with the other one. And then we're going to smooth it out. So practice doing it. One at a time. Boom, boom. Teach count. Now we can smooth it out. So number emphasize the head, and then everything else should follow 12 Great, too. Notice that the explosion and the leading comes from my head. It's fast in the head. And then everything else follows through fast all through fast through fast through. That's where the style comes into play. And that's just how you start the move. And then how you follow through with number. So explosion and then follow through. That's how I want you to think of every single move. So now we can play with this move e. I want you go in different directions now, so pick three directions. This exercise picked three directions and then just wave in those directions. Here's an example. You don't have to do the exact same. What I'm gonna do. Forward diagonal and then diagonal back here forward. 7. Charleston: I think this is a very old school move back in the days that they used to do in, like, 20 thirties forties back then, but way repurposed it. So that has more of a hip hop groove to it. Steps are still the same, but more hip hop playing original one looks like this way. Just But now we're going to add the same down prove that we did with Pump P running man and all those other down people's. Okay, so we're still doing this. Okay. So very easy. Just the steps. All we're doing is let's go left foot forward, My foot back my foot back before it's all we're doing, Going forward back, Pull it back, You know? Okay, it's just a step. Brilliant. So now we can add a little bit more flavor to it. Let's add that upper body group down deep. Oops. I'm going to go. 123 So every step, we're going to be going down. Okay, so it's the Ford Down, down, down sound sounds town. Okay, so if we did it all together, it would be like and 1 to 6. Okay, One. Okay. All right. Now we can add more proof and style into that. About what I mean by that is we're gonna add Leans and we can add arms So first, let's add some lean with it We're still doing move instead Proven step If you can't get to this part yet Just keep drilling groove and step If you can't do groove and step yet Just do step first I just break it down A simple as possible So we're gonna go so that my users diagonal into the scythe. Okay, so practice that now we can have some arms So this is the original way to do it. Almost like we're just walking right opposite arm opposite leg. So we're gonna go I notice that my arms are free and they were doing anything that we wanted. You're doing this across open throws. You could even do circles if you want to play around with it. All right. But if you can't do that yet, remember, do the basic block with Remember 8. HORSE STANCE SPEED CONTROL: thing. A quiet, intricate move. This is the categories. And quiet, intricate, moved. So what I mean by that is I'm not moving, but I want to emphasize other parts of my body like my arms. Okay, so the horse stands keeps me in place, And what I'm really emphasizing is the upper body. Okay, so it's gonna look like this. All right, So the first thing you need to know is we get down to a horse stance, remember? Wider than shoulder width apart. Bend their knees. It's always, like, right here, riding a horse. Okay, so the upper body is just for going to be leaning in different directions. Try back. Forward. Left, right. All right. Okay. So every time we lead in one direction are harms are going to just follow through. What I mean by that is it's gonna be trailing here, hands trailing goto back. Her hands are trailing. It's like I want you to think of it like the tail of a common. It's just falling wherever the upper body is going. Okay. Thank you. And you want this to kind of be free, almost like like if you're a jellyfish and these are your tentacles. They're just following. All right, so now, down to the execution. Execution, Speed, control, Speed Control. The concept is explosion. Slow motion. So explosion followed through slow motion. So if we're going to go from this side to decide, Boom, I want you to This is the whole movement. Okay? This is 100% of the movement. We're gonna break down to 50%. We're gonna go fast. Then we're gonna hit a wall, and then we're gonna slow down for the rest of it. So remember, 50% is explosive. Hit a wall and then follow through. Slow motion. Okay? So you might want practices without answers. So we're here. It's going fast. Stop. Slow motion here. So I'm going to the other side fast. Stop. Slow motion. Okay, fast. Stop. Slow motion. We're gonna go forward. Same thing fast. Stop! Slow motion. Back. Fast. Stop! Slow motion. Alright. Now, I want you to practice that 4 30 seconds and then come back to this video. Okay? All right. Now, let's add some arms and make it look cool as hell. Okay, Again or stance So fast. Stops the emotion fast. Obsolete motion. Fast motion. Okay, we're going toe have our arms. Here's the difference now the arms are always going in the same relative speed. It's not going to be explosive like the upper bodies. I mean by this is it's going to stay here forever. I'm going. I'm going here. Here, bring it here. It's still same speed, right? Okay. Keep the arms at the same speed. Now we're gonna add slow motion. Only my upper body is doing the explosive movement and then slowing down. Boom, Slow, slow. Okay, arms are just trailing along. I want you to pretend like you're in water. 9. Jump Up & Down: I know what you're thinking. Obviously, your knees need to be relatively good shape When you're doing this because you're going hopping. Agility has gotta be on point. So way coming on down, it's up to you. You want to touch the floor or not, But you're not putting any weight on your hands. You're only going to touch the floor for style points. Okay, Just okay. Just stop. So one went down. Obviously, we want to be sitting on our heels If you want. Teoh spread our feet a little bit wider than shoulder with You could be like, hear, hear back. For now, we're just going to go. It's almost like a more exaggerated version of Happy. 10. The Humpty: this'll moves it down, be moved. Okay. What I mean by that is all of gurus are going to come from the down. Okay? I think so. It looks like this. - So we're going to start this move by doing a crisscross. Okay, Very easy. All right, So off if it was to the count of the and 1234 Okay, so every end one is gonna be the crisscross, so it's gonna be like, Okay, so for the crisscrossed, it doesn't matter which foot goes front on which goes back. I want you to guys. Teoh, be as comfortable as possible when you're doing this being the first time. So for me, what's comfortable for me is I like to put my right foot over my left because my right side is more dominant. But for you guys, you have to play around the left foot to be the right foot. You can mix and match. Doesn't matter. I don't want you to focus on right. So it's gonna go 56 and what? All right, So downbeat Downbeat groove comes here so way open. So we're in a semi force stance on the horse dances a little wider than shoulder width apart, shoulder with. So to go from four stands. So horse fans is why a little wider than shoulder with so this shoulder with why there? Because we want to get down. So this is the horse fans. It's almost like we're riding a horse. Yeah, I didn't make it up. All right. Okay, so we're here. We're going to be almost doing, like, 1/2 squat. And this is our space. Every time we get into the crisscross, we're gonna go into that force stance. 5671 Okay, now, this is where the style on the groove and, you know, the creativity can come in. So what we're gonna be doing is called the Jack. If you ever did house dancing, you know that I teach this group. It's called the Jack. And it all comes from the core and the hips. Okay, so it's gonna go. We're down here. 12 34 All right, so inside going down here, I'm just going forward and up. Forward and up. Forward and up. It's almost like I'm doing a teardrop motion going way. And the emphasis is on the town up. That's why it's the down beat we're going to be following. So I noticed that the drop boom is where the explosiveness happens, and then I come up just a little bit slow and a little bit more. Alexa What? 234 Okay, so let's put all of that together. So go. 56781234 And 1234 Right. Got it. All right. So, little tip when I'm doing that down on exploding down I mean by that is a I'm almost falling into it. Notice how I'm falling into it. What really happened here is you need to be a relaxes. Possible what? You're doing this so blacks up. So attention and relaxation part. This is about 30 to 40%. Relax or tense. Okay. So I'm gonna be only 40% tense when I'm doing this very much of the last. But I'm still keeping my core tight. Remember that I always just keep your core tight. Waken had some arms. This is the default arms that were going to be using. So here, backstroke, backstroke back. Every time we do the group, we're going to be doing the backstroke. You can still gonna go 14 Okay, so let's put that all together feet. Upper body groove. So 567 to 4. So So All right, so we're just doing this. Doesn't have to be uniform or anything. There's no exact counts. You're just doing it very chilled. Very, very relaxed. When you're doing this, just adds bigger movement to it. Number. Main thing is crisscrossed and down. Booth. That's the Humpty dance. So let's try different variations. Serena, go eight. 11. The Robocop: I think her body rules. You want to do so? Just get down to the horse. Thank horse fans. Almost like doing squats. Midway, Spartanburg? Not too low. Just somewhere down here. But we're gonna have a good base by keeping our be wider than shoulder way. This is shoulder win. This is course it's OK. This keeps us grounded before. So the emphasis is on shoulders on the elbows. I want you to think about your arms like you're going on a motorcycle room. So what we're gonna do is hit, hit, hit, hit. Notice that I have a prep between each hit, so prep my prep. I mean, you're prepping. Going down and then coming up, prepping down, prepping Down, up, coming down. So do that very fluid motion. One Still three's 456 Now, I want you to do it a little smaller. Can't remember bringing down that energy. So we're gonna go one and two and three and four. 123 and four. Okay, now, now that we have on motorcycle arms here, I want you to make it relaxed. You're not super tight here. Remember, Do that Tightness, check, tension check. And just relax, so you should be able tow. Move your arms freely. You don't have to be stuck in this. You could even go. Remember, The emphasis is just one. The elbow and the shoulder could even do this. If I want. My shoulder is going to be out. Shoulder and elbow. It's not doesn't have anything to do with these arms. These arms are just there to make it look like the movement of mobile. Com. So relax, arms. Very important court tight when you get down here. Okay? Now we can do single single double doubles. Matted scope one and to and three and four. Change it up. One and two and three and four I'm doing. There is I'm just double taking 2nd 1 It's always single. Single, double, double, single, single, double, double, double double doubled up. Remember that formula? Single single, single, double, double, single, single, Double. Double 12. The Smurf: I know what you're thinking. You got too many problems. Smurf is a variation off the bounce roof. You can see him going down. OK, but that's not the emphasis of this movie emphasis of this movie. Is this movement kind of like I'm swimming? I'm doing swim, but I'm really in relaxed fists, remember? Lacks fist is just your hands on the ball. But you're not tense. This is tense. The last. Okay, all I'm doing is I'm going above my shoulder and I'm going out. 234567 So you're gonna milk that whole thing out for four counts? 1234567 And 12 467 So those are the two components of that. You really need 1000 groove and this body punching swimming motion waken progress and make it more complicated. Make it more freestyle e my work. Okay, so we're gonna go. 1246789 10 to 1 and 234 23412341234 Or you can change it to eat. That's gonna take a lot of patients. So you know, 1234567123456789 If you're daring. All right. So remember, you can No, you can milk the upper body out. Four counts, two counts and occasionally the whole. Now you can add some feet to it. We're gonna progress to that level, so we can even do sidesteps just side steps. Okay, Have that. So we're gonna remember bounce a a have feet, remember? This might seem a little bit much, but do it slowly, and then you can add the steps to it, Jump right into step that you can get it slowly. Do one at a time. House group milk out, and then you have some steps. 13. ROGER RABBIT: I know what you're thinking. You got too many problems. You don't know what you weigh. Try trying way. Remember the way? Because this is very step heading, bones. Okay, so we're gonna start with our right leg so we can go back. What we're doing is replacing the back leg with the front legs, drop into it, and then we're going to bring it back. Place it. Bring it back. Replace it. You're back. Replace side. Oh, did you practice that to the music? So every every step should be one count one to 34 six it. All right. Okay. Practice that maybe five or six times, and then we'll move onto the next one. So now, now that you got the back step going now we're gonna have one. Okay, so we're gonna have a double double step here, So we're gonna go in the back of this. We're gonna do it twice. Double tack, So one to Okay, again. So go one and two inside. What? Okay, now that we're here doing the same thing with the other foot, bring it back. What? All right. So good. Now, with arms, you just go almost like a chest puff. So we're just doing like it. Lazy bench press. I like to call this one lazy bench press. So every time I go so your elbow follows your leg, that goes to the back. So every time you like, what's the back trouble goes back to forward for Ford. Okay, so now your favorite music, and then try to practice that, break it down to accounts, do it slow, and then do it. 14. SPEED CONTROL: I know what you're thinking. You got too many problems. You don't know what you weigh. So there's the full body speed control, as you can see, just like in the previous video. Poor Stansky control. That's a smaller version of it because we were only using upper body. Now we're gonna be using our entire body. And the emphasis is definitely going to be core here because let's say you're trying to go from two feet and then go into one foot. This part is very tricky, and you'll be very unstable if your core is not fully engaged. So whenever I'm up, I'm really tight right now. Right here. I'm flexing everything, my entire bodies being flex, especially my lower body. Otherwise, I'm gonna be like this, going to be very probably and we don't want that. All right, So when we do this, speed control while we're walking from what I want you to do is I really want you to just pick 1st 2 positions. 1st 2 positions would be if I'm walking, this would be position, a position, be right. So just one step A to B. That's all I want you to think about. it should just be from one position to the next position. Okay, So we're gonna do is remember, the first part is an explosive movement, and then you're gonna finish the movement by doing slow motion. Okay, so explosion slow. And this is our endpoint. Okay, do that one more time. So we're gonna start here, then we're gonna go explode. Slow finish number. Start, finish. OK, so let's try one more time. Sarang, go explode. Slow. Okay, Now, let's try a different position. Let's go from here and let's end up here. We're just making up any kind of position right now. It doesn't really matter what kind of position you do. We're just doing examples. All right, so it's like here. So remember, explosion slow, and you should be ending up in your next position. OK, here. Here. Very easy. That's all you need to worry about. So irritable and explode slow. Okay. All right. So now you composite video, try going from one position to the next position, remember? Explode into the slow motion part. Tried different kinds of positions. So you're gonna reset from first position to the second position. Reset. Try a different position from position. So what I mean by that is you're going to pick one position, go to the next one, explode, Okay, Reset. But every cent. I mean, you're just going to stop doing everything and then you're going, Teoh, start over. So from here, I'm gonna go first position, and I'm going to take another position. I'm gonna go backwards, so boom, they go reset and first position and second position. All right, so I want you to try five of those five sequences of those, and then we can move on. All right. I hope you guys practice that. Ewan pauses. Video. Now we move on. Now we're not going toe restart from our positions. We're just gonna go straight through it. All right? So we're gonna go. One, 23 four, five. All right, so pick five different movements. Pernet. For now, I'm just going to be going walking, walking, walking and walking. Very simple. I'm just gonna be walking around super exaggerated, and then I'm going to do explosion. Slow motion. Sound effects are optional. Okay, so I want you guys to practice that technique 15. STEVE MARTIN: I know what you're thinking. I think this is a really good move and groove. If you're trying to bring the energy down from a big move such as the running man, the Humpty are whatever big move groove that you're trying to do. This is one of the, uh I like to call it the quiet moves. OK, so you could do something day and then a quiet or all right, so that's what makes the dance that you're gonna be doing dynamic by adding loud losing clients. And this is another quiet move. So let's get started with Steve Martin. Okay, so all we're doing really is step bringing together step bringing together turn, step together, step together. Okay. Now, every time you step still hanging that groove, always. So we're gonna go down, But we're emphasizing the knees is I'm sort of going up, down, up, down Every time we step, we're going to go down that down, down beside step down step. Okay, so it's very, very simple. This one's just a lower body movement, so we're gonna go by 67 a step down, step down, step down. Step down. Step. Found step town step down. All right, So the trick to make this look really nice dynamic is every time you step forward, it should be just really relaxed and chill. And then every time you go down, it should almost be like you're dropping. Remember, the explosion comes in to drop. Just a drop. You're just giving away your knees. Like that's where that's where that move becomes. Really, really nice. So remember, chill, drop, chill. Chill. Chill. Okay, Now, when you do this move, I want you to practice doing it really big. Remember the big spectrum, And then you're going to do that really big and then do it really small, smaller than normal, and then find your way in the way. Thank thank. Okay. Small. All right. So you try that few times, and then you find someplace in the middle that's comfortable for you so that you can play around with OK, so somewhere in the middle for me would be like uh huh. Okay. Now, let's add some arms. Arms again. It could be whatever you want. What I like to do is I like to do across open for this. It's every time with a step forward just cross our arms are just bringing together. You don't have to cross him like this. Just natural swing, natural swing. Not too much. We're not trying to make like an X here. But we're just like cross who don't even have to cross. Sometimes they're just like this. You just want close. Open, close, Open. Generally, I don't put my wrists or my forearms together when I cross. They're just here. Here. So that opened staff. Open step. Open step. Think you should 16. Running Man: I know what you're thinking. You got Junior Seau steps. I want you to think of it like you're doing jumping jacks forward and back. So jumping jacks like this forward and back, back, back. Notice that every time I do a split, I'm coming back to center split. Okay? Okay. Now, yeah, it's moves a workout. Okay, so now we're going to add down so that down, Because, all right, so every time I spread my legs going before them back, I'm going down almost like I'm doing a lunch. So I'm going all right. And what really helps us when I use my arms. I like to do lock from, like, locking. So my elbows are just going up this way. Put all of that together like this waken make it more complicated. Ad variations. So what we'd like to do is a single single double doubles, Right? So we're gonna go 12 three and four. I know is, how did single single double. Okay, So if we do single, single, double, double on one side and then the other side, the counts would be 56 They make one and 24 5678 very easy, So let's try that together. 56 way got that covered. That's the basic way that you can do the running. And what's really versatile about this is you can use your hands to do anything you want, and it helps you travel when you want to go from one place to the other. What I mean by that is if I want to start here and I want to get over there easy enough, I'll just do the running man over there. So I'll be like, Okay, so exercise. I want you to play around with traveling with that move, because that's a very good traveling to do. And it's a big move that we can use later in our dynamic now arms, because this is a very simple move you want. Teoh vary by changing the arms, so instead of doing one of these, you can also do cross open cross open. Okay, this doesn't it doesn't matter which arm goes in front of the other. Just go here here, cross open cross, or you could do cross open cross open. So let's try it with. So be like 6 17 234 up. Remember that this is going down right now that we can just now that we know that we have free reign to use arms for anything, I really want you to try just practicing our movements while doing it. Remember, you can do anything you want. And then when you see something in the mirror that you like, then you can stick to that one and continue doing it. Right. So all right, here's something that I'm just going to do randomly is just, uh, just throwing, throwing, throwing. All right, so it doesn't really matter. What you do is your upper body over their hand. Really? As long as you get that group doubt. All right, that's how you can freestyle that move. 17. Back Tap Progression: the lights of purple bugs Ill It's and it's like the did day. Scott. We know she but we just couldn't stay on the ground way make up. All right, back. Okay. So I want you to think of this move like you're doing the two step you're just doing inside the side. So we're gonna start by Excite the side. Okay? Basic two step now that will bring your feet together. You're gonna bring the foot coming in behind your other foot. Very easy, versatile. And that's the first progression. Second progression is when we put a foot behind our hell we're going to do is we're gonna pivot on our heels as we step. So bring foot in, stepped on it. I'm gonna go the other side's something way. So the trick here is you want to keep your body weight on your heels, right? So as I'm bringing it in, you're gonna use your upper body weight, and then you're gonna shift your weight over to the side where? Your foot. Okay, So you're gonna is it? As you can see, the upper body is meaning on the side where I'm stepping on. This is the group because the group is just side, side side sun Sea. So the group is still there, and it helps you shift your weight. Remember? Standing. Okay. Second progression is we're gonna do the hop back. Step back, tap. So Okay, so it's only 22 steps to move is a hop back tap together, side backed up. Now what I want you to think about is the emphasis of the move is one on the hop and then the back tap. But how I'm doing it is I'm copping and then I'm just relaxing and chilling for a moment, and then I'm gonna tap on, then relax, Okay? So explosive. Relax, explosive. Relax, blacks explosive. So every in between move is a last. So look. All right, so I want you to see where I'm being explosive and warm. Relaxing. No way. No sure. Way, Way. Make up way. Now, the next progression will be shuffle, which is okay, So it's just like the hop back step that we just any previous progression, but now we're adding a little bit of a kick to it. Okay, so the kick looks like this way. Add that it's gonna go, huh? Step feet and then back. Step with this foot kick with one that was on the back kick. Okay, so now I want you to practice that as biggest possible, say, 12 times. So it will be like this. Okay. The positive video in practice, that so you got it. And all that now we're gonna do is we're gonna shrink the move, make it small and make a sharp right. So instead of kicking out like this, we're just gonna kick small, small, kept small kick small gets more kids fall back step. Okay, So keep kicks. A smallest possible inside. Thank you. That's right. I know. Okay, So, timing wise, shouldn't you would be on the timing of one and 23 and four each kick in step one and two, one in two, 34 what? To four. You know, that is that with music trying to slow first and then gradually speed it up 18. BALL CHANGE: actually helps you switch. Wait, so this is a ball change or it's a weight shift movement. Okay, so it looks like this We know should, but we just couldn't. Sam, So it doesn't really matter what the step is. The main focus is ball change. And what I mean by ball changes, you're going from one wait on one foot, and then you're switching to the weight on the other foot, like, really quick. So it's almost like you're you're replacing the weight distribution. So my weight is on this foot. I'm just going to switch now. My weight is on this foot, so let's break it down. So all we're doing right now is we're gonna step to the side here behind us, and then we're going to switch way to the other foot. Okay? Try that again. That was four steps. Step, step back. Step with the other leg. Slope. 123 Just four. Step movement. 1234 Now waken work on the timing and the weight distribution. One and two. Yeah. One to. And one and two. Okay, Now work on that weight distribution step, step and fall. What I'm really doing here is switching on the dime, and I'm falling almost into it. Some here. Okay, try it again. Step, step which and switch. Okay, Now let's do the other side. So same deal. Step back and switch time. Step back and switch. Okay. Practice that slowly. Okay? Now that we got that down, we're going to start using it in other ways. Because that's just a step. When I want you to do is I want you to use it, anything that your doing. Okay, what I mean, but we just get So that's what makes some footwork look really, really nice and clean and crisp. It's because of that ball change. Weight distribution, right? As you can see him like me here, I'm just full changing ball changing, not the step. It's the ball change. That's the important thing. So from here, stepping back, switching, Wait, watching TV, like Ghana Policy way. All right, so that's the simple change. Now we're going to do the bigger ball change, which is the same step, but you're gonna jump into it, so it looks like this step. Same deal. All I'm doing is jumping straight into it. So if I break down the step. It would be boom, but so me, me stuff step. Okay. How would you use that? Pretty much anywhere that you want to. So you can make this big bottom array or big ball change and put it into your dance so that your footwork look more dynamic, You know? So I could be small, small, big, small. 19. Gallop: the lights a purple bugs ill And it's like the did day Scott in a We know should. But we just couldn't stay on the ground gallop. So I want you to think of it like you're doing march. You're just doing double time. Double takes on each leg. So you're going? 1234567 So that's very easy. Now, guess where that comes from. The two step. So it's the same thing as a two step. So I'm just going 1 to 4. Only shifting my weight. Uh, see, this is where all the moves come from. Just a simple is march, double time, March, double time and then decide the side. Now we're going to step. Okay, Such a simple move. But now you want to make it look, Max, we want to add that flavor that grew to it. So you can do it two ways. You can teach you the two ways to do it. There's one. We're going backwards, back group and one that's going forward. Move. So we're gonna sell it back. So same thing every time that my knee comes up, I'm just leaning back court. I remember. You'll actually really feeling in your lower back. Oh, back groove group. Try that to your favorite song. Okay, now we're back. Let's do four group. So when you forward none of this. So now we're doing the same thing now. Every time I comes up bringing our upper by four, we're crunching crunch. What to do Now? Practice that. All right, That was really easy. But sometimes the easiest stuff are the best. Okay, what do we do with the arms? Good question. You really can do whatever you want. All right? There's no wrong answers here as long as it feels natural to you. Okay, so I'm going back home. Back gallop. It's gonna be crossed. Crossed, crossed, Like you can literally do any speed you want. So here's one thing you could do you could do. Keep your hands up. This is good for parties and stuff, right? Trying to find different positions. Remember your arms. Never be stiff. Keep it nice and relaxed. Just a little bit. Attention now for doing the forward groups. This is what I like to do. So a friend of mine actually did a tutorial of this and he likes to call it putting your pants on, which I find hilarious. But it's a really good visual cue that you can use. It's like doing this. It's the same thing crunch, Right? But we're not really trying to put anything on we're doing is we're just going down, Joe. Okay, Relaxed. Relax. It's one thing you could do. You can also go. Okay? You one of these, You know, See, there's no scent movement. You can do whatever you want. The only thing that's really set is just this Gallup movement. Okay, so practice that without the music. 20. Grapevine: one of my stable moves. The grapevine? You don't know the great minus cattle. It's kind of like you're just going to the side. This is a side step side, but we just couldn't. So all I'm doing is I'm just going inside the side. I want you think of it like a really extended to step. OK, remember, really extended to step. That's all it is. So what we're gonna do is step. It's the back step. Bring it in Now we're going to this side out, step back step. Bring it in. Stuff back out. So if we take out the back step, what are we left with? Stuff. It's so easy. And what? You use this move for traveling, Okay, You want to go from one place to the other, and what I suggest is you should never stay in one exact place for too long in, like, good 10 seconds. You should probably stay in one place at most when you're first starting out. So you want to move around a lot? Exploiter air surroundings. Obviously, this doesn't work it if you're in a very tight space and you have to stay in one place. But You can still do the great fine from here. Now, we can do that by going forward and back. Same deal. So? So go back. All we're doing is we're doing the same amount of steps aside. So we're going Spend step, step bringing in step. Step, step. Bring in. All right. So, as you can see what the emphasis Waas is on to bring your feet together. Same emphasis as to step. So if we're going forward very simple. All right? 21. Heel Toe: the nights a purple bugs. So the heel toe shuffle. What we're gonna do is we're gonna start with our beat in a V shape. So our toes are pointed in the and her heels. A pointed out they should look like this. Okay. From here, we want to invert that. So that our heels Aaron and I told her out. So boom. Okay, how I did that Waas one foot is going to start using the heel and the toe is gonna be up. Wiles, the other foot is going to use the toe, and the heel goes up, so it's opposite all the time. So when I want you to do is I want you to go on a hell, you toe, and then just pin it. Okay? Pivots. Pivots. Okay, Now, this is hard for you, and you like falling over one. I want you to really tighten your core, remember? Like we always do, because that's probably one of the main reasons why some people can do some of the moves. It's basically like court tension. And if you still can't do that, I want you to hold onto a chair, hold onto the wall or something and then do that. So you're stable so you can get the feeling of the shifting of the weight from your toes and your heels. Okay, good. So now that we got that down, you're gonna try to do the other side opposite side. So you just did this bringing back in. Now I'm gonna switch the foot that was on the heel is now gonna be on the toe on the foot does on the tools now. Gonna be on the heel. Right? You're gonna goto. Absolutely. Switch, switch, switch. All right. Remember, try toe hold onto something if you're still doing it slow. So we're going to do it. There is a switch weight pivot. Bring it in. Switch. Okay. Again. Well, to 34 back. Go one to three. Four. All right, So now I understand that sometimes it might be a little bit, uh, confusing, which is which, until you're really used to it. So here's ah, exercise. You can do Teoh. Break it down even more. Just do one leg at a time. So going to start. We're only focusing on one leg. Pick any leg you want, So when they do is I'm going out. Going to tow it in, out, out, in, out. All right. Get really used to that. In fact, you can even do that to the music so you can make that and move on its own, Start slow, all right? And then do the opposite. Okay? And then then you can put them together after you're used to that. And another way, if you're still not used to it, sit down on a chair or a bench, and that's how you get it. Duffel is good, but how can you add that to your dance without making it look like you're doing this? Okay, what you do is you add the upper body groove. Okay, so we're gonna go. I'm just doing this back group. Okay. That group that group backed group. When you really usedto feat and doing it, no problem. Then you can start adding that fruits and what you want to do is you don't want to be upright, remember? And down until you have that gift. So you don't want to be jerking up and down there. Everybody wanna be smooth so back 22. Heel Twist: the lights a purple bugs ill And it's like the did day Scott going heater ball change will change both change. We just could. So first we're gonna do is we're gonna do front step that will change That all changed them . Okay, But this time, I'm not going to stepping on my toes, stepping on my heels so he'll ball change, he'll change. Hell, I'll change here. Will change way. So now that we got that, we're gonna add a little twist to it. So when we get to our hell, we're just going to twist outwards away from our body, okay, Some twisting away, we'll change away from my body. Change just away on the way. Okay, So when I'm twisting, I'm also twisting my hips hips, seeing my hips are going to be twisting with the foot big. Okay, so now that we got that, we're going, Teoh had a little balance groove to it. So the idea here is not jumping up and down too much with my upper body. I'm just trying to keep it as level this possible and focus and isolate only my legs. Okay. All right. And another thing with the arms the most natural thing to do with their arms is like when you're walking its opposite hand opposite foot. So if I'm going up with my right foot, then my left hand is coming up with it, and vice versa. This is how you walk naturally, right? So you want to do the same thing when you're dancing, I want you to think of it as simple as walking. All right. So what was a hand and foot? I was a hand opposite foot was a hand opposite foot boom. 23. Krump Stomp: I think. Smooth. It's, uh wait, do this in house dancing. But it's mostly this style and technique we're doing is from krumping. Okay, so basically, you didn't stopping. Okay, but now we're gonna make it nice, clean and isolate. How do we do this? What we always do keeping these bet. Okay. This is actually were all of the magic. And the technique happens when you're bending the knees. So what? Ideally, I want you to not move your upper body as much. You want isolated, so we stump, you don't want to ever By moving while you're something you want, Isolate the stop. As you can see, my upper body isn't moving while I'm stopping because I want everyone to focus on this stopping move. So how are you doing this? I want you to really bring your knees up 90 degrees, right? It's like you're gonna almost you're not really need your chest. But you're trying to get at least to your hips here. Okay. Oh, So first I want you to practice just isolating. That's stop. So how you do this is do not move your upper body. You go. Everybody really still. If you have to just keep it somewhere where you can't move. Okay, so you just want All right. So you get that. I want you to practice using the D pad. So I want you to try different directions. Okay? So practice those different directions. Once you get really good at doing different directions, when I want you to do is try stopping with either heels or your toes, which I mean is if you have forward sides backs, let's say that's four sets. If you only use your heel, that's another four steps. Okay, So practice using only a hell, and then you can stop practicing your toes. And of course, you can use your whole foot waken do the control aspect of it. The control is you want the energy up here, and when you're going down right before you touch the floor with your feet, I want you to slow it down so you make no noise. So when you practice this, I want you to try practicing without making any noise. Way, way. Try stomping really hard and then stopping right before you hit the floor and then gently putting it onto the floor. So this illustrates control that you have control every single one of movements. You're not slapping. Okay, Okay. All right. So practice that make no noise when your something 24. Roger Rabbit Isolated: is the lower body. Roger Rabbit. So pretty much the same thing as the Roger Rabbit that we did in the previous videos. But this time, we're isolating only the feet. Before it was this. We use a lot of upper body. Now we're just using the feet. Looks. All I'm doing is I'm doing back tap, but I'm going to be exaggerating how I'm going to keep my knees pretty much together. What I'm doing. So we're here to see how close my knees are going in, Out in switch. All right, so now what? I'm really emphasizing not my test. It's my hips twisting my words twist, and I'm using my upper body. Help me twist, and this is is on the lips. So I'm going here. Okay. Here the lights of purple bugs and it's like the did day 25. Running Man Isolation: all right. Now, this is a finer points of the running man, because we're going to be isolating the lower body for this one way way. So I put this in the lower body section because I want you guys to only focus on the lower body and not on the groove for this one, because it's sometimes it's really good to do the groove and then step back on the groove and just show isolated leg. It's so what I mean by that is okay, I'm gonna be doing and then isolate only. So this is like a complimentary version for the bigger running. So all I'm doing, it's so simple. I'm just going forward, back forward. Remember that ball change that we're doing? It's pretty much the same thing. All I'm doing is I'm taking the feel of the running man, which is kind of like this, right? That's the running man. And now I'm just going to do it nice and smooth without jumping for just instead of jumping . We're taking up the jump and we're just adding that ball change. So let's do that slow. So I'm here from the side here. I really like about this move is you can't do the running man forever. It's tiring, so you just scale it back. But you still have the same field, so example Okay, so you can mix and match, make a big make it small. 26. Shamrock: Shamrock is one of my favorite groups and steps, and it's a simple as doing beside the sidestep from our deep bad concept. Okay, so we're gonna progress. We're gonna start with the step from here. When I get to the centre, I'm gonna do a tiny hop. Just a It's a little hot going up. Step out, Pop. Pop out. I can't. Okay. Very easy. Very simple. So now when I get out and shoot my foot out, I'm going to go on my toe. And then what I'm gonna do is I'm gonna twist it in in words in words, and then bring it in, and then we're gonna go shoot the foot out, bring it in words. Come to the center. Try that again slowly, so long ago. Shoot out, twist it, bring it in hop, shoot out to step, Bring it in Hot out in the hot out. All right, So now we can add some upper body If we wanted Teoh. So what we're gonna be doing is following the armed with the leg. Oh, follow the arm and leg. Good. Now we can play with this movie. I will do. That is same thing forward, back, right, left. It's all we're going to doing is same steps out. Pop out. Okay, so you can figure out what the emphasis is. It could be on the hop, or it could be on the step, depending on what you want to hit in music. 27. Botting Legs: So now we're getting a little bit into more isolated portion of this. So we're going to do some robot legs. And the basic gist of it is we're just trying toe walk, like normal. Our entire movement. Is this gonna be walking and normal strides just like this? Very simple. You don't know how to walk. We better start learning. Okay. All right. So inside would be like, Okay, so the next progression we're gonna do is we're going to pretend like there is something here that we're trying to step over. Okay, so I'm just literally going over, over, back, over and over. Over over. Now that you've got that, we're going Teoh, Pretend like our upper body is not even gonna be moving. So if I had a glass of water on the top of my head shouldn't spill into my face, so provides you. Could be completely still, I suggest is straight back. I want you to pretend like someone is pulling a string from the top of your head, and it's keeping you upright. So you're not slouched. You're standing straight up. There's a line going down. Okay, so moving. Now that you have that down on your knees very slightly, very slightly. Not too much. That's enough. So you don't go up, down, up, down like you would when you're normally. When I want you to do is stay in the same plane, Same line. So if I'm bend down here, I'm just going to try to stay here. All right? So now we're gonna move on to our feet. So for our feet, we're gonna rock our feet back and forth from our heels to our toes. And what I mean by this is when you step, you always gonna step. He'll first and then slowly rocket into your pose. Same with the other side. Okay, Watch you weigh. May feel weird at first, but I'm doing You want your toe that's taking off to be on the floor at the same time your other foot is on still, so they're never both flat at any point. See my toes on the heel and then landing on my heel toe switch. It's like the day Scott in a we know to hell toes, toes. Right now, this may take a little bit of time getting So what I suggest you do is hold onto a chair, a wall and then just practice going, he'll tear. So it's gonna feel awkward. But my general rule is, if it feels awkward, you're probably doing it right. Okay, so, ideally, it would look like this Wages. All right, So what do you use this for? Well, one uses for body were doing the robot. Same thing is doing side beside. Still trying to go to hell. So, Teoh, So you need a lot of foot string, so you can use it for body. That's one. The other one you can use it for is you can isolate your body and your lower body. So if I was going to do the running man. Okay. So this is also a quiet move because it requires you, requires the audience to pay attention to the little details. So this works really well after you're about to do a big move like the running man, Or if you're krumping, something like that, all the body. Right? So practice that 28. Botting: body. Now we're gonna do a quick crash course into body or the robot. Actually, robot is just the move robot that you see body is the whole technique surrounding the robot body is at the top, and then underneath it would be the robot isolations. Dime stops. Okay, so we're gonna go over body body is just the illusion that you look mechanical or like a puppet something. Okay, So you want to look unnatural? You don't want to look like a real human being Pretty much okay, So we're gonna do is upper body. First, you're gonna practice those explorations that we did. OK, so here's the secret. See, these isolations that we were doing before could be anywhere, especially thes body legs that we're doing in the previous lesson. Blotting legs. Okay, so you've got the isolations down. So this is a technique to make it look like your body speed has to be consistent throughout . Okay, What I mean by this is if I'm goingto do this move 1234 That's it. That would be consistent. I shouldn't be stopping unless that is my intention to stop. But way can do slow here fast here and that's still here in the past year. It should all be very consistent movement. So I'll be like 123456 See the difference from green isolations? So that's the isolated booth. Nothing else is moving. Still isolating. So the technique for isolation Waas, you're stopping from your starting at point A and then you stop done stopping at point B. Alright for body. We're going to stay tense most of the time, so I'm staying 80% tense. I'm not holding the energy tens. I'm not 100% tense. I'm not shaking. I'm just tense. Okay, I'm tight, still tight, but I'm not shaking, so I'm scaling it back just a little bit Scaling the tension back, remember, this is shaped. This is too much. Just squeeze, but not too much. Just so you have enough control, your your muscles are very part. Okay, so we're gonna go keep your muscles tense and then you're going to move and isolate. We know she but we just remember it's how robot moves with isolation. You're just isolating, but you're still moving like you. You're still dancing like but when you're doing the robot or body. You want to look like a robot. So if you can find videos of how robots move, then it's much easier cause then you can just copy it. That's how people started learning how to do the robot. They just copied what robots did. And people, humans don't move like this. So that's how you're going to practice your body. Okay, so the next thing you're gonna do is you're gonna do wrist risk turns thistles, another robot technique you can do. 29. Isolations: isolations. So we've been doing isolations in all the arsenal we've already been doing. But now I want to focus on the upper body isolation. Okay, All of these concepts can also be applied to groove. Wait. Isolation. We mean, we're just Nothing is gonna move. We're just isolating one body part of maybe two, Max. Okay, when you first start only to mass. So what I like to do is pick a body part for now, I'm just going to use my forearm. Okay, so I'm just hinging from my elbow, so I'm only using these two. Everything else is still it works because when you're not moving and you're only moving one thing at a time, then people can see how intricate what you're doing. Different directions. So the secret for this is you only want to go in a straight line at 1st 1st you're practicing, trying to get clean, only do it straight line. So I'm only going here straight line. So I'm not making like zigzags yet. You can do a straight line first. Then you shouldn't be doing any other ships. So likewise you want to practice one time. Okay, Then you can start doing the shoulder so shoulder and something even do one at a time. Same thing with practice, different directions. Initial. It's a shoulder for the same thing when the head way, just like drills warm us we're doing. In the beginning, you could even use your hips, my hips. I mean, I'm rotating my It's just like twisting, but my lower body isn't moving anywhere. I'm not going like this. Still here, twisting appeared. So that's how you do that. So you can practice these different kinds of isolations you could even isolated waving. Okay, so there's, like, no wrong answers. You can literally use any part of your body. Teoh, isolate as long as you just practice it, drill it so that it looks clean right now with the isolations, we're gonna add some dinos stops. I think that for me, the dime stop is probably the most important technique. At least that I used because it makes me clean. Makes allows me to change the texture of the movement. And, you know, it allows me to change things up sharp. So don't stop means. See, I'm moving, but stopping on the dime, so stopping immediately. There is no way. All right, How are we doing this? So we're gonna go from explosive to stop tactics. So I'm gonna go explosive to start the movement. If my movement is this, just throw. My explosiveness would come from the beginning of the boat and then stop the end. So you have to know the entire movement you're doing This is the entire move. Just one example. You're gonna explode here. Stop! Stop, stop, Stop, explode! Stop! So by now, you should know how to explode into the move or pop into the move. I like to use the metaphor exploding. It's move because it gives more power. But even though it's the same thing as popping, But if you have a different mindset, it's actually a better way to do it. Because it's like you're backing the move. So exploded. Stop flowed, stop, explodes, explodes. Stuff. Now stop is very important. When you stop, you want to squeeze muscles as hard as you can. She as in the beginning, when we were doing attention exercises holding. This is where it comes in. All right, Exploding. Stop on that. You're just holding all the tension so you don't move. You're squeezing all your muscles, then you're letting it go. Every time you stop, you gotta be tight. So tight. So here's your exercise pic three moves movements. So it could be anything it could be like here to three. It doesn't have to be. That could be anything. This is just an example. So one seal. So you're gonna stop three times one to so practice that dime stuff, remember, explode into the movement and then dime stuff, okay?