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lesson 1: “FLOW THEORY MINI COURSE”

Hello, beautiful mover! We are kicking off the Masterclass program by digging deep into FLOW THEORY with a four part mini course! Each of the four topics presented to you in this lesson are fundamental ideas for “flowing” in any apparatus of your choosing. I hope you love this topic because it’s one of my favorite things to teach! Download the PDF to get started and then view videos #1 - 4 as “examples” of each flow theory concept!

See videos #5 & #6 for Bonus Content - a mini tutorial for the allusive “boomerang around the world” transition!

“Lesson 2: meathooks & mindfulness”

In this lesson we are breaking down an aerial skill that can be utilized across a variety of apparatuses - the meathook! Because it’s important to be mindful while we meathook, we are also going to dive into mindfulness/intention lesson that will help clear your head for daily living and aerial training!

Videos #1-4 will demonstrate the meathook progressions explained in the PDF and Videos #5 & #6 are my own “mindfulness flows.” They are from a time when I felt like I had a lot of purpose & intention behind my movement.

“Lesson 3: aerial faux pas”

In Lesson 3 we are breaking down four aerial faux pas! These four faux pas have something in common: when done incorrectly they can seriously sabotage your aerial practice! Click the download link to view the Lesson 3 PDF and then follow along to the exercises in the videos.

“Lesson 4: bones”

In Lesson 4 you will be exploring a movement prompt that will get you thinking about the essential components of your own natural movement. Download the PDF to read more about the BONES exercise.

“lesson 5: transverse abs at-home”

In Lesson 5 we are targeting the transverse abs with four simple at-home workouts. This muscle group is so crucial for overall back support and aerial inversions!

Download the PDF to read more about the exercises and then follow along with videos #1-4.

“Lesson 6: deep flow”

What is flow? Imagine this word with a physical representation. If you looked up the word “flow” in your dictionary, what movement (or idea) would be next to it? Is flow something that’s even visible? Is it movement? Or does it represent a level of connectedness to your apparatus that maybe only you can feel? Does it mean you are dancing within a certain aesthetic or style?

In this lesson we are diving deep into the idea of FLOW! Download the PDF to read more about Lesson 5, see the homework exercises and then take a peek at my “DEEP FLOW” sling videos!

“lesson 7: belays”

In Lesson 7 we are working all things belays! There are four different belay entrances to discover in the tutorial videos #1-4 provided.

This content requires a higher level of aerial strength and skill, such as repetitive climbing and aerial inverts. If you’re not quite ready for this lesson, save it for later and come back when you feel you can safely execute these movements! Never attempt aerial work that is outside of your safe range of ability—you can always work on it later!

warning:

• ATTEMPT AT YOUR OWN RISK

• As always, you should be practicing aerial from an approved truss structure, beam or aerial rig that is rated for dynamic human loads.

• DO NOT, I repeat, do not attempt to rig from a tree or other indoor/outdoor structure not approved for aerial loads. Ever.

• Practice belays LOW to the ground first. Either use a sling that is tied long (so that the tail is lying on the ground) or if your sling is on a pulley system lower the fabric to the ground so that you can step down from it if you need to.

• DO NOT ATTEMPT NEW AERIAL MOVEMENTS especially higher level skills without a partner/spotter/coach present and without a proper safety mat.

• Be smart and STAY SAFE.

“lesson 9: HIPKEYS”

In this lesson we are MASTERING the hipkey! The goal is to perfect your hipkey on the sling through a series of grounded exercises and progressions. There should be something for everyone, regardless of where you are at in your current practice.

Lesson 9 content is divided into three parts:

1. Part One: Psoas Strength & Stretch

2. Part Two: Oblique Strength & Stretch + A Low Sling Exercise

3. Hipkey Variations on Sling

Begin by downloading Lesson 9 PDF below to get a better understanding of the exercises and WHY they are crucial for progressing in hipkeys.

MATERIALS YOU will need to complete this lesson:

• Yoga Ball

• Small Kettlebell Weight

• Smooth Foam Roller

• Yoga Mat

• Yoga Block

• Fascia Release Ball/Lacrosse Ball or Foam Roller Ball

• Elastic Stretch Band/Loop of some kind (not a fabric stretch band)

• Your Aerial Sling

If you don’t have all of the things listed above—it’s okay! Make do with what you have available to you.

VIDEO 5: Low sling psoas exercise

Download the PDF to read more about this exercise.

VIDEO 6: Arabesque hipkey

Download the PDF to read more about this exercise.

VIDEO 8: thigh hitch hipkey

Download the PDF to read more about this exercise.

VIDEO 7: superman hipkey

Download the PDF to read more about this exercise.

VIDEO 9: full aerial hipkey

Download the PDF to read more about this exercise.

LESSON 10: OVERCOMING FEARS

In lesson 10 we are working to move past FEAR to find our creativity, passion and soul. Feeling like you don’t measure up? Maybe you feel like an imposter? This lesson is taking you through a deep dive of your aerial fears and simple exercises you can act on every day to overcome them, as well as an original sling flow to be inspired by!

VIDEO 1

(turn the sound on to hear my voice notes in this video)

1. Tuck Inversion from “Backpack”

2. Tuck Inversion with Hip Balance Tuck Dismount

3. Tuck Inversion with Hip Balance Pike Dismount

4. Standing Tuck Pull-Over

5. Standing Pike Pull-Over

VIDEO 2

1. Standing Tuck in “Backpack” Position w/ Opposite Knee Hook

2. Standing Tuck Pull-Over w/ Scorpion Leg Hook

3. Standing Pike Pull-Over w/ Double Knee Hook

4. Standing Pike Pull-Over to Split Thigh Balance

5. Standing Tuck Pull-Over to Opposite Ankle Hook, Thread to Split Thigh Balance

VIDEO 3

1. Standing Pike Pull-Over w/ Kick Switch Split

2. Kick Switch Split from “Backpack”

3. Aerial Half Tuck/Pike Invert

4. Spinning Aerial Half Tuck/Pike Invert, w/ Scorpion to Double Knee Hang Dismount

LESSON 12: LOOP LOGIC

“Beyond the edge of the world there’s a space where emptiness and substance neatly overlap, where past and future form a continuous, endless loop. And, hovering about, there are signs no one has ever read, chords no one has ever heard.”

― Haruki Murakami, Kafka on the Shore

Get ready for some heavy thinking! We are diving into the concept of “loops” or “looping” in the aerial sling. Read through the PDF to begin to understand what exactly this concept is and how it might evolve your aerial practice, then watch the videos to see examples of “loops” in action!