Class schedule effective Apr. 1, 2018
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Aerials Program Classes
Introduction to Soft Apparatus: Silks & Sling
This class is for the absolute beginner, a 90-minutes class in which we will cover basic poses, shapes, and climbs on the silks and sling. You will work at your own pace in a fun and safe environment. At the end of class the instructor will evaluate you for eligibility for the Beginner series of soft apparatus classes. Intro classes may be taken as often as you like or need. Suitable for everyone.
If you have previous silks and sling experience you can submit a video of yourself working on the apparatus along with a brief description of your background for the instructors to evaluate whether you can skip the Intro class and go straight into the Beginner series.
Aerial Silks: Beginner 1
This class is for people who have taken the Introduction to Soft Apparatus course and want learn more about aerial silks. We will start to focus on all the little details to develop form, alignment, engagement and technique. We will work on skills and drills, and students will be able to expand their repertory and vocabulary with several different types of climbs, foot locks, inversions and wraps to create interesting shapes and poses. Skills evaluation at course completion to move to the next level.
Prerequisites: Intro to Soft Apparatus and instructor permission (see info under the Intro description.
Pre-requisites: Evaluation by instructor to demonstrate knowledge of Intro to Soft Apparatus curriculum skills, including: straddle back in slipknot without assistance, stand in standard wrap without slipping, comfortable in footlock.
Aerial Silks: Beginner 2
This class is for students who have completed Beginner 1 with a solid foundation in skills and technique and have Instructor approval to advance. In this class we will continue learning types of climbs, belays, S-wraps, drops, sequences and progressions to expand your aerials repertoire and prepare you for our Intermediate-level classes. We will continue working on technique, strength, and understanding of fabric theory including wraps and what is keeping us safe while we are in the air. Be prepared to be challenged and to work hard to achieve those pretty inversions you’ve been striving for.
Pre-requisites: Evaluation by instructor to demonstrate knowledge of Beginner 1 curriculum skills, including: Cross-back straddle without bent legs, 4 successive double footlocks (Figure 8 and Aerial Dancer), Hip lean with no hands, Hip key, Catchers and Cross catchers in the air, perform flow of six additional skills from the Beginner 1 curriculum.
Aerial Silks: Intermediate
This class is for students who have completed the Aerials Silks: Beginner courses and passed the evaluation test. In this level we will continue work on form, techniques and drills so that students can expand their repertoire and vocabulary. We will work on entries, wraps and drops, as well as straight-arm inversions, controlled descents, and grip strength.
Pre-requisites: Evaluation by instructor to demonstrate knowledge of Beginner 2 curriculum skills, including: 3 successive clean inverts with straight legs, 3 successive bent-arm hip switch swivels, perform 4-minute sequence of additional skills from the Beginner curriculum.
Introduction to Hard Apparatus: Lyra and Trapeze
This class is for students who have never worked with aerial lyra or trapeze. It is a 90-minute class in which we will cover basic poses, working with both apparatus at a low height. You will work at your own pace in a fun and safe environment and finish the class with a new appreciation for aerials. At the end of class the instructor will evaluate you for eligibility for the Beginner series of hard apparatus classes. Intro classes may be taken as often as you like or need. Suitable for everyone.
If you have previous lyra and trapeze experience you can submit a video of yourself working on the apparatus along with a brief description of your background for the instructors to evaluate whether you can skip the Intro class and go straight into the Beginner series.
Aerial Lyra: Beginner 1
This class is for people who have taken the Introduction to Hard Apparatus course and want learn more. In this class we will work on form, shoulder engagement, skills inside and under the lyra, sequences and transitions. Drills will be fundamental in preparing students for the next level and for learning to put routines together.
Prerequisites: Intro to Hard Apparatus and instructor permission (see info under the Intro description.
Aerial Lyra: Beginner 2
Class Description: Build on the basic skills from Lyra: Beginner 1 and continue exploring different variations and transitions. Work on top of the lyra, and learn rolls and other challenging skills.
Prerequisites: Evaluation by instructor to demonstrate sufficient mastery of Beginner 1 skills, including: invert from the floor without toe-tapping or jumping, execute front balance and hold for 5 seconds, execute solid double knee hang.
Mixed-Level Aerial Trapeze
This class is for people who have taken the Introduction to Hard Apparatus course and want learn more. In this class we will cover moves that are adapted from static and dance trapeze traditions and put together some short sequences. We’ll focus on body mechanics, conditioning and stretching while creating a foundation of body awareness and safety.
Prerequisites: Intro to Hard Apparatus and/or instructor permission (see info under the Intro description.
Aerial Sling: Beginner
This class is for people who have taken the Introduction to Soft Apparatus course and want learn more about aerial sling. In this class we will work on entries, poses with closed and open sling, leg and hip wraps, twists, and inversions. Drills will be fundamental in preparing students for the next level. Skills evaluation at course completion.
Prerequisites: Intro to Soft Apparatus and/or instructor permission (see info under the Intro description.
Fabric Flow and Transitions
Take more ownership of your technique in this choreography and sequencing focused class led by Gwynne Flanagan.
Prerequisites: Instructor permission. Requirements are footlocks in the air and a clean inversion from the ground.
This class will build proficiency and skills on trapeze as well as learning the cause and effect of dynamic movement sharing a trapeze with another. We will explore the specific roles, skills, and conditioning of a base, a flyer, and the blurring of those roles. If you like experimenting, trying new things, laughing, and working hard -Come play on the trapeze! Come in tights or leggings that cover the backs of your knees. No partner necessary; some trapeze experience a plus (but not required).
What’s cooler than one person on a lyra? Two people on a lyra!
Basic aerial experience required, lyra experience a plus but not necessary. Must be willing to explore, experiment, and collaborate.
Prerequisite: Intro to Hard Apparatus or instructor permission.
Do you love exploring two ropes and a bar? The endless playground above the bar, below the bar, and in the ropes?! Let’s add a spin! This class will explore the ways in which the element of spin creates new challenges and new opportunities to the traditional static trapeze vocabulary.
Prerequisite: Previous trapeze experience. Comfort inverting in the ropes encouraged.
Never done a handstand? Don’t worry!
This is an all levels class with theory and practice that will take you from your first handstand to more advanced techniques such as walking on your hands or pressing up to handstand.
Student must be able to do a cartwheel, safely do a forward roll, kick up to a handstand against the wall and hold a minimum of 30 seconds on the wall.
Prerequisites: Student must be able to do a cartwheel, safely do a forward roll, kick up to a handstand against the wall and hold a minimum of 30 seconds on the wall. Students may also qualify with instructor approval. If you need to work on any of these prerequisites, please consider our Intro to Tumbling class.
Learn the basics of tumbling while developing body awareness for aerial arts and handstands.
Class will focus on stretching, shoulder mobility and stability, core strengthening and fundamentals of floor acrobatics to help develop skills such as rolls, cartwheels, handstands, handsprings and flips.
Intro to Tumbling is a prerequisite for Handstand 1.
Acrobatic Partnering: Taking it to the Next Level
Beginners are welcome! This class is designed for people who have previous experience basing or flying partner acrobatic skills (i.e. two high/stacks/standing on shoulders, standing in hands, L-basing), although we are happy to help you gain that experience. We will work dynamic ways of coming into and out of two high, skills in foot to hand, low hand to hand, swinging adagio, and pitching. The class will include warm up, technique work, conditioning, and stretching. Students should be comfortable getting into and holding a handstand against the wall for 30 seconds, holding a hollow body, and basing or flying a thigh-stand. No partner necessary.
GST 1: Gymnastic Strength Training Foundation One
The GB Foundation Courses focus exclusively on the development of the seven Gymnastics Strength Training™ (GST™) fundamentals:
- Front Lever
- Straddle Planche
- Side Lever
- Single Leg Squat
- Hollow Back Press
- Rope Climb
Much like the first two years of a college degree, this course is actually a series of classes that help you form the basis of your entire GymnasticBodies education. As you become proficient in each of the seven areas, you’re actively building a well-balanced body through focused movements that you’ll continue to use as warm ups throughout training. This proficiency carries over into all other sports and areas of athleticism. Even if you choose not to pursue the full curriculum, you will gain tremendous benefit simply from completing Foundation One. The Foundation Series is about mastering the basics and developing well-rounded strength and mobility that will help you achieve better balance, agility, core strength, and power no matter what your ultimate athletic goals are.
The GST course has been developed for Monarca in Flight by Aric Lee. Aric is the owner of Evolve To Fit Gymnastic Bodies Northern Virginia. He has been a student of Coach Christopher Sommer’s GymnasticBodies program since late 2013 and was granted affiliation status in 2015. Aric recently resigned from his position as a Firefighter/Paramedic for Prince George’s County MD after eleven years of service to pursue expansion of his fitness/nutrition company.
He is a Precision Nutrition master coach, ACE certified personal trainer, GB Athlete and GB Affiliate and nationally registered paramedic. Aric operates one of the only GymnasticBodies affiliates in the world. Although his fitness endeavors started with weightlifting, he now trains himself exclusively using Adult Gymnastic Strength Training.
Aric believes in challenging oneself and recognizes all the blessings in his life. He is a two-time competitor on American Ninja Warrior. He has also created and continues to develop a first aid training program in Lebrun Village, Haiti. In his spare time, he is an avid reader, meditator and couch potato. He LOVES traveling and has backpacked all over the globe. His true passion lies in helping everyone work toward realizing their full potential. If you want to get on his good side, he loves pizza and bourbon.
Want to get bendy? Neglect your own promises to stretch properly? Have a flexibility goal? New Years resolution? In this class, you will not only work on your overall mobility, range of motion and flexibility from head to toe but each month a specific muscle group will be highlighted: leg/front splits, shoulder/back backbends, the ever-elusive hips/middle or straddle split, etc. This 1-hour, guided stretching class is a great compliment to any training program and all levels of flexibility are welcome. Active, static and partner stretching techniques will be employed as there is not a “one size fits all” when it comes to flexibility.
Yin and Yang for Aerialists
Hate rest days? Find the balance in this prehab class that works on your muscle imbalances caused by doing aerials. We will work on the floor, stretching/lengthening overworked muscles and on activating weaker/underused muscles with corrective exercise techniques developed by NASM (National Academy of Sport Medicine).
Defy gravity and become weightless. Aerial Yoga is a fusion of aerial silk sequences and yoga. In this class, the aerial hammock becomes an extension of you and enables you to go deeper into poses, dangle upside-down, or reach the ultimate handstand! Whether you are an aerial enthusiast, yogi, or a complete beginner, this class will help to deepen stretches, increase flexibility, and leave you feeling weightless.
This class is designed for new and experienced Aerials Students who want get stronger. In this 60-minute class we will be using various Aerials Apparatus, along with other equipment on the floor. We will not learning new skills, but rather using some basic skills and working on small motions with control. Be prepared to work and have fun as well.
This full-body conditioning class is designed for those people who want get much stronger and build endurance and stamina. This 60 minutes class will be high-energy with small breaks included. If you want step up your game and challenge yourself, this class is for you.
Prerequisites: Some level of fitness and body awareness will be necessary. Be able to do 5 proper full-length pushups and be able to hold a plank for 45 seconds.
ABCs of Abs
Who says it’s all about that Bass? Having a strong core is the main foundation of our daily activities and is vital to our Aerials. A strong core helps us to perform skills much more easily by helping lift the lower body and support the upper body.
This 30 minutes class will focus only on Abs. We will work on Upper, Middle and Lower back but also those lovely Oblique muscles. Be prepared to develop a stronger core and improve your posture.
Bungee Fit by Monarca in Flight
Experience the fun of working out while being connected to the ceiling by a bungee cord! The bungee brings bounce and excitement to your workout — you’ll barely notice that you’re getting exercise!
Note: Due to equipment restrictions, the minimum weight for participants is 110 lbs. Maximum weight 240 lbs.
Our harnesses may not fit safely on those with waist measurement smaller than 28″ or hip measurement larger than 44″. You’re welcome to try a harness on if your measurements are outside that range, but we can’t guarantee you’ll be cleared to participate in the class.
Class participants should wear gymnastic shoes, wrestling shoes, or any clean athletic shoe with no or minimal tread. It is permissible to go barefoot, but injury is more possible if you’re not careful when you land.
This class is for people who want do something fun but don’t necessarily have the strength and endurance for a high-impact workout. During class we will work on some sequences and choreography using the bungee, designed to keep you moving, get your blood flowing, and increase your agility. This class provides a low-impact workout, but will be felt in the ankles and hips. Not recommended for pregnant women. Please check with your doctor if you have any concerns about an aerobic workout or wearing a harness on your hips that will support your full body weight at times.
Telling your story through body language. Develop awareness of your body in a performance space, how you relate to an audience, and how the audience relates to you.
There is more than one way to create an act but the elements remain the same. Whether you have so many ideas it’s hard to choose between them all, you feel like you have hit a creative rut, or you’re not sure how to even begin, this class offers you the tools to launch your next act from start to polished finish. We will explore each element, determine the questions that require an answer, and look to realize the structure of your own creation style.
A great tool for your next showcase performance!