Refresh Your Flow – Michele McCoy

“Michele really explains each move by breaking it down step by step. What I enjoyed most is how she shows you how to put the moves into flow by giving you a routine which uses the moves within the course. Michele’s courses are so great because you are able to tell she puts her heart and soul into making a wonderful learning experience for us.”

– Agnes Carbone

I will be your instructor throughout this journey as we take your hoop dance practice to the next level. We will flow through many intermediate and advanced hoop dance moves and techniques while engaging your senses and manifesting purposeful movement.

In a sense this course builds off of my Beginner’s Online Guide to Hoop Dance Course as far as skill level and progression, but this course also takes on a very different focus. Once you have mastered the foundational moves to hoop dance and you’re able to get into more of a flow in your practice there are SO many different directions you can go with your hoop from there. I want to help you develop and embrace your own unique progression and hoop goals.

So, my focus for this course is to teach you a variety of new fun hoop tricks to play with but also provide you with the tools and incentive to further expand upon your flow and teach you how to start creating your own combos, transitions and individualized style of flow. In doing this we will explore bringing mindfulness into your practice, fully harnessing your creativity, and giving your hoop flow that wow factor.

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This course is broken down into 4 sections.

1. The first section is an intro and overview of what we’ll be covering throughout the course with a quick refresher of foundational moves and prerequisites to the course. Also included are guided hoop meditations, and tips on how to break out of a hooping rut and keep your flow interesting.
2. In the second section we’ll learn tons of new individual hoop tricks with transitions and intermediate to advanced variations.
3. In the third section we flow through a large range of combos and how to incorporate them into your own beautiful style of flow.
4. And in the fourth section we’ll explore the notions of hooping as a lifestyle, growing through your flow, and reaching your ultimate potential.

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In my lessons as we harness the meditative qualities of hooping I will take you on an adventure with me through the peaceful landscapes of nature. Nature can be a powerful teacher and healer as can the hoop.

You will walk away from this course with more skills, drive, enrichment, and satisfaction within your hoop practice. You will be equipped to thrive in your hoop journey with a positive energy and a purposeful mindset.

“Michele is great! Affordable and amazing hoop dance course for all talent levels! She genuinely cares about her students and their progress! She is so kind and open and very responsive of any questions we might have! She goes above and beyond for us. She is wonderful at breaking the tricks down in steps, incorporating them into flow, and finding how to get in and out of them. I am so stoked to see what she has in store for us next!”

– Audrey Marie Renner

• You’ll get over 75+ hoop dance lessons with over 13+ hours of video content.
• Self-paced, easy to use, online hoop dance guide.
• Unlimited lifetime access across any and all devices you own.

“Michele’s online hoop dance courses are so helpful for beginners, intermediate, and advanced hoopers! She really goes through each trick with great detail on hand, body, and hoop placement. Honestly, her tutorials are some of the best in the hooping community and I have learned so much from her. It is clear when you’re watching each lesson, that she has put so much work, thought, and heart into each course.”

– Rachel Swanson

Course Curriculum

Refresh Your Flow
SECTION ONE – Intro, Foundational Moves Refresher, Mindful Hoop Practices and Guided Meditations

Welcome Video – Course Overview (4:14)

About You

Instructor Introduction (9:59)

I would love to connect with you.

Ways to access this course

Refresher of First Online Course and Prerequisites/Foundational Moves (6:36)

Breaking out of a Hoop Rut (22:52)

Pre-hooping meditation to create a positive energy and cultivate self-love (11:35)

Pre-hooping meditation for acceptance and motivation (11:09)

Breath Awareness Moving Meditation (5:24)

Guided meditation for after a hoop practice to cool down and express gratitude (5:45)

What is mindfulness & why is it important? (4:50)

Where to Start: Short Mindfulness Exercise (6:22)

Engaging your Senses (13:30)

Connecting with the elements of nature (10:52)

Listening to your body (5:05)

Simple Mindful Exercises to Practice (8:25)

Using mindfulness during discouraging times (17:35)

Mindfulness and manifesting your goals (2:55)

SECTION TWO – Individual Hoop Trick Tutorials

Universal Weave (10:47)

Elbow Weave (6:49)

Taking one leg in and out of the hoop (15:25)

Shoulder hooping stall (17:21)

Walk the dog to one leg hooping (12:58)

Knee breaks (15:45)

Kickstart (10:27)

Knee Break from Shoulder Hooping (15:30)

Over the Top Breaks (15:46)

Chest Roll Head Toss (16:53)

Chest Roll Elbow Pass (11:40)

Isolation to chest roll (6:55)

Chest roll breaks (8:37)

Turning Chest Roll (6:03)

Roll’in Toss Tutorial (7:06)

Escalator behind the back pass (14:48)

Whirling elbow wrap (7:20)

Walk the dog flippy wedgie (10:33)

Wrap to Wedgie (8:22)

No Hands Wedgie Switch (7:39)

Fold to Knee Hinge (11:51)

One-handed Flippy Twist (10:08)

Outside Barrel Roll (7:14)

Vertical Elbow Breaks (15:38)

Knee Reversals (12:29)

Isopop Twist (10:13)

Under the leg pass to knee hooping (10:43)

Front Juggle Toss Pass (12:47)

Continuous Pizza Toss (9:15)

On-body pass-around (5:00)

Chest Roll Fake Out (4:29)

Leg Floor Smear (6:51)

Escalator Knee Break (16:07)

Two-Handed Isolation (6:33)

SECTION THREE – Combos

Escalator Leap Frog Combo (9:49)

Rolls Combo (13:19)

Step Through Combo (10:40)

Iso Combo (6:29)

Rejuvenated Combo (15:45)

Jump Through Combo (8:28)

Dynamic Combo (12:56)

Groovy Combo (11:14)

Stable Combo (15:15)

Belly Pop’in Combo (8:10)

Dizzy Combo (13:23)

Mandala Combo (8:41)

Breaks Combo (4:02)

Pop & Hop Combo (7:10)

Reverse Combo (8:35)

The Unexpected Combo (18:05)

The Juggle Spin Combo (11:11)

Floor Hooping & Grounded Combo (11:47)

SECTION FOUR – Hooping As A Lifestyle

Spin Your Truth: Tools & Tips (14:41)

Taping into your intuition through flow (12:57)

How to Develop a Graceful Flow (17:24)

Making Time for Hooping, Staying Motivated & Building New Habits (9:45)

Creating Your Own Combos (18:28)

Balancing your Chakras through Hooping (10:52)

How to Grow Through Your Flow (19:44)

Closing Video & Final Thanks (2:04)

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