Flow Lab: back to basics

FLOW LAB: BACK TO BASICS

January Edition – Program Overview

Flow Lab: Back to Basics is a 4-week foundational shuffle program designed to help dancers reset, refine, and rebuild their technique from the ground up.

This edition is about slowing things down, removing unnecessary complexity, and strengthening the core fundamentals that create real flow, control, and confidence in shuffle dance.

Rather than learning lots of new moves, dancers will revisit essential foundations with deeper awareness, better technique, and intentional repetition.

What the program focuses on

• Clean weight shifts and grounded bounce
• Strong, repeatable core moves
• Smooth transitions and direction changes
• Musicality, timing, and flow
• Building confidence through consistency and control

Structure

• 4 weeks
• 2 sessions per week
• Tuesdays & Thursdays
• Starting 15 January
• 1-hour live classes via Zoom
• Recordings available for all sessions
• Weekly challenges to support consistency and progress
• Private Discord chat for:
• • Questions & support
  • Sharing practice videos
  • Staying connected and accountable

Each week focuses on one key foundation, explored through technical drills, flow exploration, and short combos.

Weekly themes

• Week 1: Weight Shift & Bounce
• Week 2: Core Moves (Running Man varitions, T-Step, charleston, kick ball change, footwork and more)
• Week 3: Transitions & Direction
• Week 4: Musicality & Flow

Outcomes

By the end of the program, dancers will:

• Feel more grounded and controlled
• Move with greater ease and flow
• Understand why movements work, not just how
• Build a strong foundation that supports speed, freestyle, and advanced combos

Who this is for

• Dancers who want to strengthen their basics
• Anyone feeling stuck, messy, or rushed
• Dancers returning after a break
• Those wanting more flow without learning more moves