Nestwork: Personal Development
Upgrade to access all additional Nestwork sequences and tutorials, plus one to one tuition for personal guidance, to expand your training and refine your focus. Please ensure you've subscribed to Nestwork: Fitness and Flexibility, which includes all the warm up, stretch, conditioning, and cool down sequences you'll need to train safely and comfortably. Subscription available here:
https://watch.sarahblackmilk.com/nestwork-fitness-and-flexibility
All levels of content included, plus one 60 min live private session (£38), available at www.sarahblackmilk.com
Signing up for Personal Development gives a saving of £12 from the total cost of Nestwork plus booking a private lesson separately, so you're getting access to all the Refined Movement, and the Shapes and Flow tutorials for free!
Nestwork is a collection of exercises, stretches, and movement for all levels, designed to be comfortable in even the smallest training space with any flooring type. No equipment required. Content includes training sequences and tutorials to help improve, and keep on top of mobility and stretching if you don't feel like dancing, technique to revisit and refine isolated movements, plus floor shapes and routines to keep your flow refreshed.
(Please note: Prices can only be set in USD and are subject to exchange rate fluctuation, advertised GBP prices are approx, as a result of this.)
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2.1.1 Bodywaves & Isolations
Nestwork: Refined Movement - Ripplini Video 1 - Bodywaves and Isolations
Covering techniques and isolations for bodywaves, working on perfecting them from kneeling.
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2.1.2 Hip Bridge Bodywaves
Nestwork: Refined Movement - Ripplini Video 2 - Hip Bridge Bodywaves
How to control and improve hip bridge bodywaves.
Please complete the mobilisation or warm up sequence to make these more comfortable.❦ MOBILISATION SEQUENCE: https://watch.sarahblackmilk.com/videos/1-1-1-mobilisation
❦ WARM U... -
2.1.3 Swimmy Legwaves
Nestwork: Refined Movement - Ripplini Video 3 - Swimmy Leg Waves
Technique for fluid controlled swimmy leg waves, with variations for different levels of flexibility.
Working through the mobilisation or warm up sequence first will make these more comfortable.❦ MOBILISATION SEQUENCE: https://wa...
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2.1.4 Smokey Arms
Nestwork: Refined Movement - Ripplini Video 4 - Smokey Arms
Shoulder, arm, and hand isolations to create full, fluid smokey arm waves.
Completing the mobilisation or warm up videos first is advised, and the isolations included in this tutorial can be an effective way to warm up the shoulders.❦...
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2.2.1 Extension and Lines
Nestwork: Refined Movement - Legticulation Video 1 - Extension and Lines
Improve lines, leg and ankle extension, and eliminate microbending at the knee.
Please complete the warm up before working on these exercises.❦ WARM UP SEQUENCE: https://watch.sarahblackmilk.com/videos/1-1-2-warm-up
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2.2.2 Straddle Legwaves
Nestwork: Refined Movement - Legticulation Video 2 - Straddle Legwaves
Straddle legwaves technique suitable for any level of flexibility or range of motion.
Please complete the warm up before trying these, and working through the straddlework sequence can help improve your range of motion for t... -
2.2.3 Clockwork Legs
Nestwork: Refined Movement - Legticulation Video 3 - Clockwork Legs
Coordination, alignment, and timing techniques for clockwork legs.
You may be more comfortable trying these if you complete the mobilisation or warm up sequences first.❦ MOBILISATION SEQUENCE: https://watch.sarahblackmilk.com/...
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2.2.4 Single Leg Circles
Nestwork: Refined Movement - Legticulation Video 4 - Single Leg Circles
Positioning and engagement required for smooth single leg circles.
Please complete the mobilisation or warm up sequence before trying these.❦ MOBILISATION SEQUENCE: https://watch.sarahblackmilk.com/videos/1-1-1-mobilisatio...
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2.3.1 Forward Shoulder Roll
Nestwork: Refined Movement - Rollaroundary Video 1 - Forward Shoulder Roll
Tutorial for a floorwork forward shoulder roll, suitable for all levels.
Please complete the warm up sequence before trying these.❦ WARM UP SEQUENCE: https://watch.sarahblackmilk.com/videos/1-1-2-warm-up
❦ COOL DOWN SEQ... -
2.3.2 Backwards Shoulder Roll
Nestwork: Refined Movement - Rollaroundary Video 2 - Backwards Shoulder Roll
Understanding and perfecting the backwards shoulder roll.
Please ensure you're fully warmed up before trying these.❦ WARM UP SEQUENCE: https://watch.sarahblackmilk.com/videos/1-1-2-warm-up
❦ COOL DOWN SEQUENCE: https:... -
2.3.3 Fankick Rolls
Nestwork: Refined Movement - Rollaroundary Video 3 - Fankick Rolls
Fankick roll floor transition technique, covering the traditional style and some variations.
You may be more comfortable if you complete the warmup before trying these, and working on your active flexibility and straddlework will... -
2.3.4 Half Moon Rolls
Nestwork: Refined Movement - Rollaroundary Video 4 - Half Moon Rolls
Mastering the half moon roll floor transition, suitable for all levels.
Please complete the warm up sequence before trying these, and first completing the candlestick and core stability, and the forward and backwards rolls tuto... -
3.1.1 Shoulder Stands
Nestwork: Shapes and Flow - Shapesing Video 1 - Shoulder Stands
Positioning, engagement, and technique to balance and stabilise shoulder stands - A staple of floor inversions.
Please complete the warm up sequence before trying this move, taking care to thoroughly mobilise your neck.❦ WARM UP ...
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3.1.2 Crocodile
Nestwork: Shapes and Flow - Shapesing Video 2 - Crocodile Planche
Technique and alignment to achieve a crocodile/elbow planche.
Please ensure you're warmed up before working on this move, and you may be more comfortable if you complete the Wrist Conditioning exercises first.❦ WARM UP SEQUENC...
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3.1.3 Ass On A Platter
Nestwork: Shapes and Flow - Shapesing Video 3 - Ass On A Platter
Technique for an ass on a platter pose, often referred to as a floor jade.
Please make sure you're well warmed up before trying this shape, and using the wrist conditioning sequence can make this move more comfortable.❦ WARM UP S...
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3.1.4 Alethea Split
Nestwork: Shapes and Flow - Shapesing Video 4 - Alethea Split
Tutorial for the Alethea split, or floor machine gun.
Please complete the warm up before working on this pose, taking extra time for the extension and lines, and for the active leg flex sequences will help to make this move easier and... -
3.2.1 Scissor Kick Roll
Nestwork: Shapes and Flow - Elaborations Video 1 - Scissor Kick Roll
Embellishment addition to a backwards shoulder roll.
Please complete the warm up, and ensure you're comfortable with the backwards shoulder roll, before trying these.❦ WARM UP SEQUENCE: https://watch.sarahblackmilk.com/vide...
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3.2.2 Fish Flop
Nestwork: Shapes and Flow - Elaborations Video 2 - Fish Flop
Advanced 'no hands no feet' embellished backwards shoulder roll.
Completing the warm up is essential before working on this move, and due to the full body movement nature of the Fish Flop, I'd recommend the prerequisites for this, wou... -
3.2.3 Roll To Hitchkick
Nestwork: Shapes and Flow - Elaborations Video 3 - No Hands Roll To Hitchkick
Transition move combining a Forward Shoulder Roll, Candlestick Pose, and a Hip Bridge controlled and embellished landing. Please ensure you're comfortable with these movements, and that you're warmed up before trying t...
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3.2.4 Helicopter Shoulder Stand
Nestwork: Shapes and Flow - Elaborations Video 4 - Helicopter Shoulder Stand
Smooth controlled entry and exit to a Shoulder Stand , with leg movement embellishment, complete with regressions for those working towards a more stable shoulder balance. Please complete the Warm Up before trying this ...
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3.3.1 Technical Sequence 1
Nestwork: Shapes and Flow - Floor Flailings Video 1 - Technical Sequence 1
Technical sequences including moves we've worked on, and finding ways to link them together in a flow. This sequence includes a Half Moon Roll, an Alethea Split, Fan Kick Rolls, and Single Leg Circles. Please ensure you'v...
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3.3.3 Technical Sequence 2
Nestwork: Shapes and Flow - Floor Flailings Video 3 - Technical Sequence 2
Technical sequences including moves we've worked on, and finding ways to link them together in a flow. This sequence combines a No Hands Roll To Hitchkick, Hip Bridge Bodywaves, an Ass On A Platter pose, and a Backwards S...
