Karl Flores

movement preparation with some of LA’s finest. a glimpse into the patterning, activations, and sequences that take your craft up another level 💯

THE ARTIST-ATHLETE BLUEPRINT

this is the moment. your opportunity to recreate what DANCE STRENGTH means to you. regardless of where the movement will take you, this program can be the key to helping you move and unlock the athleticism needed to THRIVE in your craft.

it’s an dance-focused online strength and conditioning program that is customized to you. including video feedback on all of your exercises AND dancing. it’s a chance to get feedback from MULTIPLE professionals who have a total combined amount of 18 years of coaching experience.

COMMENT “BLUEPRINT” BELOW TO RECEIVE THE APPLICATION.

can’t wait to connect 🫡🫡🏆🏆 your blueprint is waiting.

STRENGTH CIRCUIT: KRUMP EDITION
featuring the 🐐 .salonga

STRENGTH is something that’s crucial for krump and any style that requires HIGH levels of force output. by laying down the foundations of your strength, you will be better preparing yourself for the unpredictable environments experienced in krump. being strong through your movements improves your confidence to be able to express the message CLEARLY & EFFECTIVELY.

KB single leg romanian deadlift
KB GOBLET SQUAT
KB half kneeling overhead press

add it to the bag 🫡‼️🏆

PLYOMETRICS FOR HIP HOP
featuring .rodriguez

bounce starts from the ground UP and if you’re not putting forth INTENTIONAL training to help with the mechanics of this quality you’re leaving A LOT on the table !! plyos are a great way to tap into that aspect of movement and develop your body’s ability to BOUNCE

SKATER CONE TAP
ROTATING LUNGE JUMP
MED BALL POGO TO SKATER

helping you stay springy ✌🏼🏆

CONNECTING WITH YOUR CORE
featuring the lovely .pinky

our core is such an INTEGRAL aspect of our body and how it provides support for our movement. it’s responsible for connecting HOW we transfer force and provides extra layers of stability through athleticism.

here’s a circuit i’d ADD TO THE BAG

YOGA BLOCK DEAD BUG
SIDE PLANK W DB ROTATION
HALF KNEELING CROSS BODY CHOP

getting connected to your core can be the game changer you need to thrive 💎💎💎💎

DEVELOPING YOUR STAMINA/CONDITIONING FOR STAGE
featuring the AMAZING

here’s a MONEY circuit that i like to call the 5-10-20 circuit !! it’s a GREAT regimen that helps develop your endurance based off of the REP SCHEME and MINIMAL resting required in between sets !! you can use ANY exercise in between this to make it happen !! just make sure you go BACK to BACK to BACK with the exercises to ensure its effectiveness. here’s what i used:

KETTLEBELL SWING
DUMBBELL LATERAL LUNGE
KETTLEBELL TRANSVERSE LUNGE JUMPS

add it to the bag 🫡🫡🫡