Nestwork: Shapes and Flow

Nestwork: Shapes and Flow

Adding floor inversions, flow, routines, and sequences, plus all the Refined Movement content, to enhance your training. 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
Renting Nestwork: Shaped and Flow, includes live or recorded Romance The Floor (£16) workshop, available at www.sarahblackmilk.com

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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Nestwork: Shapes and Flow
  • 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.

  • 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...

  • 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.

    ❦...

  • 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

  • 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/...

  • 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...

  • 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 ...

  • 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...

  • 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...

  • 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...

  • 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...

  • 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 ...

  • 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...

  • 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...