Beautiful Plans 4.3: Warmup Choreography Notes

Choreography (2009) and this documentation (2009) by AutumnWard

This document is licensed under the Creative Commons Attribution-NonCommercial-NoDerivs 3.0 Unported License.

Reference Notes (Warm Up)

Music:  “Rust Metal” (The Magic Veil/Anatolian Kanoun) and “Spellbound” (Mosavo/Serpent's Garden)

Notes:  This set of Reference Notes reflects two back-to-back tracks of music.  In the first table, for “Rust Metal,” each row represents one 8-count phrase.

Time Code		Body	Arms
DVD	MP3
0:00	0:00	Breathe and prepare; take a basic stance	Low
		Knees bend and straighten x2	Circle both arms to the outside (low):  pull up to forward-Oriental, open, drop, pull up
		Knees bend and straighten x2	Full circle both arms inside
		Knees bend and straighten x2	Full circle both arms outside
0:14	0:14	Knees bend and straighten x2	Full circle both arms inside
		Knees bend and straighten x2	Full circle both arms outside
		Knees bend and straighten x2	Full circle both arms inside
0:29	0:29	Knees bend and straighten x2	Full circle both arms outside
		Bend the knees and stay low	Both arms reach overhead
		Weight R and elongate the R side of the body	Stretch the R arm and shoulder up
		Weight L and elongate the L side of the body	stretch the L arm and shoulder up
0:43	0:43	[continue faster] elongate R, L	[continue]
		[continue] elongate R, L	[continue]
		[continue] elongate R, L	[continue]
		Lift up to a basic stance	Both reach up, circle outside, reverse and drop to low
0:57	0:57	Turn head and look L, R-L	L low; R hand touches base of neck, elbow is pulled away from the ear
		Head:  drop F and circle CCW	Low
		Knees bend and straighten x2	Windmill B in alternation
		Upper body:  drop F and circle CCW	Low
1:11	1:11	[other side] turn head and look R, L-R	R low; L hand touches base of neck, elbow is pulled away from the ear
		Head:  drop F and circle CW	Low
		Knees bend and straighten x2	Windmill F in alternation
		Upper body:  drop F and circle CW	Low
1:25	1:25	Weight is L:  lift the R thigh to the chest and drop it down; twist upper body toward DSR and bring R thigh toward L side of ribcage and drop it down
		Extend the R knee forward; unhinge at the knee and extend the leg long with a pointed foot; flex the foot and draw the R leg back underneath the body	Float to low
		[continue faster] R leg extend, back; extend, back	Low
		[continue] R leg extend, back; extend, back	Low
1:39	1:39	[other side] transfer weight to R foot; lift thigh; twist and lift again	Reach overhead in preparation; [continue as before]
		Extend the L leg forward and draw back	Low
		[continue faster] L leg extend, back; extend, back	Low
		[continue] L leg extend, back; extend, back and center weight over both feet	Low

Rotate the hands out, in, out, in.

The warmup continues with the second piece of music, “Spellbound” (Mosavo/Serpent's Garden)

Time code		Number of Phrases	Body + Arms
DVD	MP3
2:00	0:00	[no rhythm]	4x:  roll and fan the fingers in sequence - thumb leads in, pinky leads out one-by-one, touch each fingertip into the center of the palm and extend out out
2:21	0:23	2	4x:  both shoulders roll back
2:32	0:33	2	Knees bend and straighten x2 with 4 sets shoulders rolling alternately B
2:41	0:42	2	Open the chest and stretch; push forward, open the upper back and stretch
2:51	0:52	2	4x:  both shoulders roll front
3:00	1:01	4	Knees bend and straighten x2 with 4 sets shoulders rolling alternately F
3:10	1:11	2	Open the chest and stretch; push forward, open the upper back and stretch
3:19	1:20	2	Stretch the back of the upper arm:  L then R
3:29	1:30	2	Stretch the arm across the body:  L then R
3:39		1	Clasp hands behind the back; straighten the arms and pull the shoulders down; unclasp the hands and keep the shoulders pulled down
3:43	1:44	1 (1 of 4)	Step out to the right; bend R to stretch the L side of the body
3:48		1 (2 of 4)	Bend the left knee and round the low back to stretch the L side of the low back
3:53		1 (3 of 4)	Straighten both legs, turn to the R and transfer weight R; bend forward with a "flat" (neutral spine) back to stretch the back of the R leg
3:58		1 (4 of 4)	Drop to a full forward bend; roll up
4:03	2:03	4	[other side] bend L to stretch the R side of the body; [continue]
4:22	2:23	4	[continue faster] bend R to stretch the L side of the body; [continue]; bend L to stretch the R side of the body; round; flat; drop to a full forward bend and continue to hand over
4:42	2:42	2	Hanging over, round and stretch one side of the low back then the other:  L, R, L, R
4:51	2:52	4	2x:  open the chest forward and up; drop the head and open the upper back
5:10	3:11	2 (1, 2 of 7)	Roll down and hang over
5:20	3:20	2 (3, 4 of 7)	Fold the arms and swing across, side to side
5:29		1 (5 of 7)	Nod then shake the head
5:34	3:35	1 (6 of 7)	Alternate the knees back and forth
5:39	3:40	1 (7 of 7)	Roll up
5:44	3:45	2 (1, 2 of 11)	2x:  lift the heels, lower back down
5:53	3:54	2 (3, 4 of 11)	[continue faster] 4x:  lift and lower
6:03		2 (5, 6 of 11)	Lift the heels, hold and balance; turn the head and look R then L
6:13	4:13	2 (7, 8 of 11)	Transfer weight R, balance R; transfer weight L, balance L
6:22		2 (9, 10 of 11)	Keep the heels lifted, and bend the knees
6:31		1 (11 of 11)	Return to a basic stance transfer weight L
6:37	4:38	2 (1, 2 of 4)	Standing on the L foot, hold and balance; turn the head and look R and L
6:46		1 (3 of 4)	Stretch the top of the right thigh
		1 (4 of 4)	Continue to stretch, and circle the R hand in and then out
6:56	4:57	4	[other side]  Standing on the R foot, hold and balance; [continue]

→ Next in Beautiful Plans: Diagram: “Lonely Star by the Sea” (Mosavo/Serpent's Garden) (Arms)

← Previous:  Diagram: “Spellbound” (Mosvo/Serpent's Garden) (Warm Up)

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