Conditioning & Flexibility

We asked what else you wanted in our curriculum, and you said it loud and clear: more conditioning! Here are some class options for working on strength and flexibility with instructors who will really motivate you!

Session 3 runs from May 5 - June 29

 

Aerial Conditioning and Pilates

Mondays from 8:00 – 9:00 AM, taught by Danaë in the Cathedral.

Start the week off right with aerial conditioning that includes pilates concepts and core strengthening! We will focus on body mechanics, muscle balance and aerial technique with additional exploration in breathing, precision and coordination. Sessions will include ground and aerial strengthening, mobility and light torture.

Tuition: $160 ($10 late fee in effect after April 28)
Prerequisite: This class is a Beginner Skills class. You must meet the Basics graduation requirements.

 
 

Intro to Kettlebells

Sundays from 2:00 – 3:30 PM, taught by Carol in the Chapel.

The kettlebell is a unique piece of equipment that allows strength training and endurance training to blend seamlessly. Increase your range of motion and stabilizer development, while gaining upper body and core strength, increased power from the hips and legs while building endurance/stamina like a boss! This class will focus on learning the foundational kettlebell exercises for both strength and conditioning.

Tuition: $192 ($10 late fee in effect after April 28)
Prerequisite: None!

 
 

Avoiding your Feelings with Cardio Drop-In

Sundays from 10:00 – 11:30 AM, taught by Enza in the Blue Room.
Thursdays from 8:00 – 9:30 AM, taught by Enza in the Blue Room.

Do you like cardio? Do you have feelings you want to avoid? If you answered yes to either of these questions, then this is the class for you! While we will focus on cardio, we will also include general aerial conditioning. Students will develop endurance to remain in the air longer and shorten their recovery times between classes.

Cost: $26 per class

 
 

Myofascial Release

Wednesdays from 6:00 – 7:30 PM, taught by Danaë in the Chapel.

Myofascial release using foam rollers, lacrosse balls, breathing and more. Learn to self care for long lived Aerial training and for life in general. Perfect for all levels and for non-aerial folk as well. Great for releasing tension, increasing mobility and improving body/mind connections.

Tuition: $192 ($10 late fee in effect after April 28)
Prerequisite: None!

 
 

Beginning Flexibility Technique

Sundays from 1:00 – 2:30 PM, taught by Peter in the Ballroom.
Mondays from 6:00 – 7:30 PM, taught by Karen in the Blue Room.
Thursdays from 6:00 – 7:30 PM, taught by Peter in the Ballroom.

Flexibility is one of the key aspects of all circus arts. The ability to expand your body’s range of motion takes a lot of time and effort, but also intelligence to do it properly. This class is going to focus on teaching you the technique of flexibility. By combining passive flexibility (holding flexible positions assisted by floor, fabrics…etc.) and active flexibility (the ability to use your muscles to hold flexible positions unassisted), we will cover a vast range of flexibility training methods to help you discover your body’s custom flexibility regimen.

Please come to class with lots of water, layers to stay warm, and an understanding that flexibility success cannot be achieved with merely once-a-week efforts. Open studio, and home training are crucial for the achievement of your goals.

Tuition: $192 ($10 late fee in effect after April 28)
Prerequisite: Students should be engaged in active, athletic pursuits and have good joint health. No range of motion requirements, just a willingness to work diligently on active flexibility and mobility.

for Sundays

for Mondays

For Thursdays

 
 

Flexibility Technique

Mondays from 7:30 – 9:00 PM, taught by Gunnar at Lux Collective.
Wednesdays from 1:00 – 2:30 PM, taught by Gunnar in the Blue Room.
Wednesdays from 7:30 – 9:00 PM, taught by Gunnar in the Blue Room.
Fridays from 1:00 – 2:30 PM, taught by Gunnar in the Blue Room.
Saturdays from 12:00 – 1:30 PM, taught by Gunnar in the Blue Room.

PLEASE NOTE:  When you register for one of these classes, that is the only class you will be able to attend unless you make explicit arrangements to do a make-up in another one.

Flexibility is one of the key aspects of all circus arts. The ability to expand your body’s range of motion takes a lot of time and effort, but also intelligence to do it properly. This class is going to focus on teaching you the technique of flexibility. By combining passive flexibility (holding flexible positions assisted by floor, fabrics…etc.) and active flexibility (the ability to use your muscles to hold flexible positions unassisted), we will cover a vast range of flexibility training methods to help you discover your body’s custom flexibility regimen. This will be an intense class, please be ready to be pushed past your comfort zone. While it is NEVER the goal to create injury through stretching, often times there are mental and physical roadblocks you will need to push through to succeed.

Please come to class with lots of water, layers to stay warm, and an understanding that flexibility success cannot be achieved with merely once-a-week efforts. Open studio, and home training are crucial for the achievement of your goals.

Tuition: $192 ($10 late fee in effect after April 28)
Prerequisite: Ability to bend over from standing and reach the floor with straight legs and a full bridge on the ground. (A full bridge is a backbend with only hands and feet touching the ground. This is similar to wheel pose in yoga.)
This class will be intense, and a beginning foundation must be present to realize this work. If you think you are not ready for this class, contact us to arrange a private/semi private lesson.

for Mondays at Lux Collective.

For Wednesdays at 1:00pm.

For Wednesdays at 7:30pm.

For Fridays at 1:00pm.

For Saturdays at noon.

 
 

Advanced Flexibility Technique

Tuesdays from 6:00 – 7:30 PM. Taught by Gunnar in the Ballroom.
Fridays from 6:30 – 8:00 PM. Taught by Gunnar in the Blue Room.

This class is aimed to enhance your flexibility even further. Are you bendy but not quite a contortionist? Have a split that you’d like to make more active or even an over split?
The main focus of this class will be over-splits active split drills, Increasing deepness of our backbends as well as bridge kick overs and walkover.

Tuition: $192 ($10 late fee in effect after April 28)
Prerequisite: Square splits at most a few inches from floor. A full bridge with straight arms and shoulders directly above hands. (A full bridge is a backbend with only hands and feet touching the ground. This is similar to wheel pose in yoga.)
This class will be intense, and a foundation must be present to realize this work.

For Tuesdays

For Fridays

 
 

Adult Contortion

Tuesdays from 7:30 – 9:30 PM. Taught by Gunnar in the Ballroom.

Learn the beautiful art of Contortion, a circus tradition going back hundreds of years. We will be learning how to warm up muscles properly and drills to gain deeper access of Flexibility. Focus will be on active flexibility to better help your training and deepen your existing flexibility. We will be going over how to properly do backbends, walkovers, cheststands, elbowstands, and handstands.

Tuition: $256 ($10 late fee in effect after April 28)
Prerequisite:

  • Forward bend with forehead on knees or shins
  • Standing backbend
  • Chest to wall in backbend (straight arms)
  • At least one flat split or oversplits
  • Feet to head in cobra/ seal pose

This class will be intense, and a foundation must be present to realize this work.


The following classes are not being offered this session – let us know if you are interested in them for a future session!

Strength and Mobility for Beginners

This class is not being offered this session.

This conditioning class is geared towards beginning students, but appropriate for anyone looking to refine their technique or return to aerial after injury. Build a better understanding of how your body functions, both in the air and on the ground, through a mix of Pilates, mobility work, functional movement training, and basic aerial skills.

 
 

Handstands Conditioning Drop-In

This class is not being offered this session.

This drop-in ONLY conditioning class will help you achieve and maintain the strength you need for improving your handstands.

While this is a drop-in class, you must pre-register for each class you wish to attend. Registration cut-off is 3 hours before class. If you register but do not cancel more than 3 hours in advance, you will still be charged. You may show up at class without pre-registering, but you will pay an extra $5 drop-in fee.

If you wish to take the drop-in class but have never trained at Versatile Arts before, you should schedule an assessment so that we can ensure that this class is a good fit for you. Out of town visitors are welcome but we do need to assess your skills first, unless you are known to our staff already.


Prerequisite: You must be able to kick up into a handstand at the wall.

 

Killer Conditioning Drop-In

This class is not being offered this session.

If you are trying to strengthen your body to make aerial easier and safer this class is for you! The class will incorporate a multitude of training techniques both on and off of apparatus. Special attention is paid to specific core engagement and shoulder girdle strength and stabilization as well as overall conditioning. Even if you don’t want to be a pro aerial artist you can still condition like one!

While this is a drop-in class, you must pre-register for each class you wish to attend so that we may be sure to have an appropriate number of instructors each week. Registration cut-off is 3 hours before class.  If you register but do not cancel more than 3 hours in advance, you will still be charged.  You may show up at class without pre-registering, but you will pay an extra $5 drop-in fee.

Prerequisite: This class is an Intermediate Development class. You must meet the Intermediate Foundation graduation requirements or have instructor approval.

Conditioning for Aerialists

This class is not being offered this session.

This class will help you gain the strength to reach your aerial goals.


Prerequisite: You must meet the Beginner Skills graduation requirements to join this class.

Climbing, Conditioning, and Flexibility Drop-In

This class is not being offered this session

Climb at least 100 feet in each class to build your endurance and explore new climbs! Strengthen your core, shoulders, back & legs with conditioning drills and flexibility work on the floor and in the air.

While this is a drop-in class, you must pre-register for each class you wish to attend. Registration cut-off is 3 hours before class. If you register but do not cancel more than 3 hours in advance, you will still be charged. You may show up at class without pre-registering, but you will pay an extra $5 drop-in fee.

If you wish to take the drop-in class but have never trained at Versatile Arts before, you should schedule an assessment so that we can ensure that this class is a good fit for you. Out of town visitors are welcome but we do need to assess your skills first, unless you are known to our staff already.


Prerequisite: This class is an Intermediate Development class. You must meet the Intermediate Foundation graduation requirements.

Aerial Sling Conditioning

This class is not being offered this session.

Still struggling to invert with straight legs in your cross back straddle? Give your hands a break and connect to your core and limbs in this dynamic aerial conditioning class taught on single point slings. Conditioning drills include sling beats, straddle up technique drills, core based balances and rollovers, straddle flares, tips, pops and more!

Prerequisite: This class is an Intermediate Foundation class. You must meet the Beginner Sequences graduation requirements.

Aerial Pilates Drop-In

This class is not being offered this session.

Learn the basic principals of Pilates conditioning on an aerial sling! This one hour conditioning class is taught low to the ground, no aerial experience required!Strengthen your core, back and shoulders while energizing and connecting to your limbs. Simple inversions are introduced as well as work on balance, alignment and stability.

While this is a drop-in class, you must pre-register for each class you wish to attend so that we may be sure to have an appropriate number of instructors each week. Registration cut-off is 3 hours before class.  If you register but do not cancel more than 3 hours in advance, you will still be charged.  You may show up at class without pre-registering, but you will pay an extra $5 drop-in fee.


Prerequisite: This class is appropriate for students of all levels.

Pilates Mat and Mobility Drop-In

This class is not being offered this session.

In this class we will use Pilates mat exercise and small props combined with mobility techniques to increase core strength and connection, increase and strengthen your range of motion in major joints, and deepen your mind to body awareness. This class is accessible to people at any level of ability and all exercises can be modified to accommodate injury or physical limitations.

While this is a drop-in class, you must pre-register for each class you wish to attend so that we may be sure to have an appropriate number of instructors each week. Registration cut-off is 3 hours before class.  If you register but do not cancel more than 3 hours in advance, you will still be charged.  You may show up at class without pre-registering, but you will pay an extra $5 drop-in fee.

Prerequisite: This class is appropriate for students of all levels.

Aerial Pilates for Beginners Drop-In

This class is not being offered this session.

Learn the basic principals of Pilates conditioning on aerial silks! You do not have to be an aerialist to take this class as all exercises are taught close to the ground. That being said, we will take the floor away as you learn how to maintain proper positioning in the air and how to engage your core while energizing and connecting to your limbs. Each class begins with a cardio conditioning ground warm up with props like gliding discs, foam roller, and hand weights targeting all major muscle groups. Simple inversions are introduced as well as work on balance, alignment and stability.

While this is a drop-in class, you must pre-register for each class you wish to attend so that we may be sure to have an appropriate number of instructors each week. Registration cut-off is 3 hours before class.  If you register but do not cancel more than 3 hours in advance, you will still be charged.  You may show up at class without pre-registering, but you will pay an extra $5 drop-in fee.

Prerequisite: None! This is a Basics class.

Flexibility Drop-In

This class is not being offered this session.

This open level drop in class is designed to safely and systematically achieve incredible gains in flexibility by drawing elements from Gymnastics, Ballet and Mongolian Contortion. Flexibility is something that can be dramatically and safely improved at any age. Effective flexibility training requires specific understanding of joint function, alignment, muscle composition/connection, stabilization and loads. Beyond correct passive stretching alignments we will explore: the formula to safely build active (useful) flexibility, adaptive response times (frequency and duration), proprioceptive neuromuscular facilitation (PNF), partner stretching and concurrent strength training.

While this is a drop-in class, you must pre-register for each class you wish to attend so that we may be sure to have an appropriate number of instructors each week. Registration cut-off is 3 hours before class.  If you register but do not cancel more than 3 hours in advance, you will still be charged.  You may show up at class without pre-registering, but you will pay an extra $5 drop-in fee.

If you wish to take the drop-in class but have never trained at Versatile Arts before, you should schedule an assessment so that we can ensure that this class is a good fit for you.  Out of town visitors are welcome but we do need to assess your skills first, unless you are known to our staff already.

Prerequisites: A strong desire to improve