How to do bone breaking dance
Flexing: the 'bone-breaking' dance craze that bubbled up from Brooklyn | Dance
The reflection in the mirror shows a wiry body tightly tensed, with a tattooed chest and hair tied up in two afro bunches. He lifts his shoulder and starts to twist it almost out of its socket, muscles knobbling and bulging, until it looks like something extraterrestrial.
This is not a freak show, but a dance. Called “bone-breaking”, it’s one of the more wince-inducing moves in the family of flexing, New York’s latest street dance craze, an offshoot of Jamaican dancehall that’s been bubbling up from the streets of Brooklyn over the past decade and is now staking its claim as a stage art.
Bone-breaking, pausing, get low, gliding, connecting, hat tricks and punchline: these are the terms I’m getting to know. I ask Reggie “Regg Roc” Gray, one of the dance’s pioneers, what punchline is. “A really extravagant movement that nobody would ever think of doing,” he says. “I have a friend, Jay, who’ll do really big tricks, like jump off a second-floor building and do a back flip. That ends the show.” That does sound like quite a show-stopper.
Gray is in the UK to spread the flexing love to Manchester, where he’s masterminding a show for the international festival called FlexN Manchester, a coming together of 10 Brooklyn flex dancers and 10 local street dancers performing at the Old Granada Studios.
The dancers are warming up for rehearsals, the morning after a Friday night out. Fuelled by Kit Kats and camaraderie, they start with a gentle groove to a reggae rhythm, get tangled up in some fast footwork, and break off into pairs to work out routines. The style originated from dancehall’s bruk-up (meaning “broken-up”), its rubbery bodies and facial expressions now expanded to something more complex. There might be jolting torsos and thumping steps interrupting the flow, as well as pausing, which looks like an electrical current pulsing through the body, and gliding – think moonwalk 2.0.
There’s a sense of family in the room, what with all the laughing, joshing, sharing steps and teaching each other. For Gray, flexing has always been about community. He started dancing at school, battling in the dining hall, and used to go to parties every Saturday at the home of a couple called Rocky and Sandra Cummings, who created a talent show, and later a cable TV show, called Flex N Brooklyn. “They let hundreds of people into their home,” says Gray. “Sandra used to cook for us, spaghetti and Kool-Aid. It’s always been a big circle of people coming together, making a change and doing something for the youth.”
The Brooklynites are keen to emphasise that this is a culture separate to hip-hop. It has its own DJs and music (based on reggae rhythms – or riddims), and label-loving fashion style, as well as its own slang. There’s the word “modd”, meaning something great or over the top (in a good way), and its superlative form, “zodd”.Performers Bain and Andrew during rehearsals for FlexN. Photograph: Tristram Kenton
For Gray, this all started as somewhere to go and hang out on a Saturday, but it turned into something much more significant. “I was real quiet,” he says. “I was always shy, this nerdy kid. And it brought me out. I was changing from fitting in to standing out.” Nurturing the flexing community has since become his life, bringing him a successful career. As well as running events all over Brooklyn, in March Gray co-created a show with opera maverick Peter Sellars at New York’s Park Avenue Armoury (where MIF boss Alex Poots is also artistic director).
The local dancers taking part in FlexN Manchester were all flown out to the Armoury show for what was their first taste of flexing. “Whoa, I had never seen anything like it before,” says 23-year-old Jack Bain from Sale. They were instantly welcomed into the community. “We’d only seen them for a day and they were, ‘Yo, the UK family!’”
But then it was down to work – and flexing has asked more of the Manchester dancers than they are used to. There are the usual aches and bruises involved in any physical challenge but, at its heart, flex is a dance that’s all about expression and storytelling, creating characters and using mime-like movements to outline specific situations. In rehearsals, I watch a courtroom scene unfold, with only a few chairs for props, but a clear narrative emerges. “It’s about driving the emotion out of them and letting them understand it’s more than just dance,” says Gray. “You gotta tap into a place you’ve never gone before – you gotta go to a place where you’re almost vulnerable.”
Paola “Flo” Nyembo, one of the Manchester crew, laughs and says: “Regg is always screaming at us, ‘More! More!’ I know the emotion I’m trying to give, but Regg will be like, ‘It’s not reading.’ I’ve been thinking I’m giving 100%, but I’m not at all.”
“He scrapes everything from the barrel,” says Dale Coleridge, aka Goodsoul. “He doesn’t want anything left – it’s all out on the floor. Yesterday, doing my solo, I literally had to go outside because I was going to pass out. Regg was screaming at me. I’m like, ‘There’s nothing left!’”
In my solo, I went outside because I was going to pass out. Regg was screaming at me. I’m like, ‘There’s nothing left!’
It sounds brutal but it’s been a revelation for the dancers, the self-expression proving highly cathartic. “Dancers can be the life of the party and all that,” says Bain, “but a lot of us are reclusive, and the things that go on in our head we don’t necessarily vocalise. But we do want to say it, and this is a great way to learn how to get it out.” In fact, if you’ve ever seen a dance show and wondered what the dancers were trying to say, flexing might be your thing. As Bain puts it, you can watch an angst-filled performer but think, “I get it, you’re upset – but about what?”
“I think that’s the beauty of it,” says Nyembo. People think dance is backflips and splits but Gray wants to communicate actual things that are happening in the world and our own understanding of it. “He wants it to be so real that people feel uncomfortable. So he gets a reaction and we can make people question themselves.”
The opportunity to address real-life issues is crucial to the flexors, who tackle racism, injustice, social problems and their own personal experiences. The Armoury show in New York directly responded to the shooting of Michael Brown and the choking of Eric Garner, as well as the tensions and unrest in post-Ferguson America. For the US cohort, flexing represents more than a dance style: it’s a voice for the young and marginalised – and that’s something Gray wants to spread to the UK.
As bodies jerk, judder, surge, spiral and contort across the studio, Gray’s deep voice sends out a rallying cry to his dancers. “Power through our practice!” he shouts. “Freedom and power!”
FlexN Manchester is at the Old Granada Studios, 11-18 July. Flexn will also be performing at the 2015 Brisbane festival, Australia, 23-26 September.
the importance of stretching – mattzworld
[This post is a little different from most of mine, while it’s still about dance injury/recovery and it can be applied to ballet, it is focused on the style of Bone Breaking. It was written in collaboration with nolamahon, who’s blog focuses on health concerns for ballet dancers.]
Bone breaking, or flexing is a style of dancing which involves physical contortions of the body which look as if they would be physically impossible or would break the dancers bones. These moves are often integrated with other styles like tutting, waving, and gliding. These dance moves rely on illusions to make them seem more impossible than they actually are.
However, these dance moves do require that one pushes the limits of how their body can stretch in certain ways. As anecdotal evidence for this, when I (Matthew) learned how to do one of these moves in high school which involved locking my hands together and pulling my arms from the front to back and back to front, I had to practice with a lanyard using less and less of it before I was able to do it with my hand actually interlocked. Given that this is the case, stretching should be considered very important for ensuring safety when practicing these moves.
In any sort of exercise stretching is important, and it’s particularly important in dance. For something like bone breaking stretching can not only help to prevent injuries, but it can also help to increase the range of motion in a joint and make the dancing easier. Mayo Clinic has an article on stretching in which they outline some important things to remember when stretching. Some of the main points from this article are commonly known, like the importance of warming up before stretching (stretching is NOT a warm up!), keeping up with your stretching, and focus on major muscle groups. However some of the points listed are less obvious. One important thing to keep in mind is that stretching should NOT hurt, while you should feel some tension or a light burn, it shouldn’t cause pain. There is also a common misconception that you should bounce lightly in (or push in and out of) your stretches. This is actually not a good idea, as bouncing can cause an injury, you should instead hold a steady stretch for 30 seconds to a minute. And, of course, if the exercise you’re doing heavily uses one area of the body or set of muscles you should give that area extra focus.
When stretching, it is important to note that that there are two things a person can stretch, muscles and ligaments. Yogadork.com has an article addressing this idea in regards to yoga, but can be easily applied to bone breaking. Stretching your muscles should be the goal, as stretching muscles doesn’t make any permanent changes to the body. In contrast ligaments (which have the purpose of supporting the bones and holding them together) are not designed to stretch, and as such they do not un-stretch and return to their normal length. When this happens across the majority of the body it is called hypermobility (when referring to this in just one joint it is called a hyper-extended joint). Since your tendons are meant to hold your bones in place, if they stretch out too much it can make your joints unstable and as such, the surrounding muscles have to tense up massively to make up for the additional stretch of the ligaments. So, while many people who do bone breaking have hyper-extended joints and use them in their dancing, it’s important to not force hyper-extension in non-hyper-extended joints.
In a perfect world, you would stretch every time you exercised, but for a lot of people that isn’t totally practical. Instead, you should stretch at least a couple of times per week. Remember, if you’re stretching correctly, your flexibility won’t stay if you stop using it. As far as what exactly to do when stretching, it’s a good idea to find a general full body stretch (like the one on the Feelfit Channel on youtube) and then follow it by a more specific set of stretches to target any body parts you personally want to stretch out (like the stretch with the lanyard mentioned by Matthew). It’s also a good idea to change up your stretching routine every once in a while. If you never change your routine you run the risk of falling into a rut or failing to stretch certain body parts. Whereas if you find new routines regularly, you’re more likely to hit everything you need. While doing these it’s important to remember the tips mentioned before. Make sure you’re fully warmed up, don’t bounce in your stretches, and don’t push yourself too far. It’s important to remember that you probably won’t be magically flexible to begin and that gaining flexibility can take time.
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Petersburgers share their feedback after being vaccinated against coronavirus on 01/14/21
Guide Petersburg2 / Materials
January 14, 2021 10:05 am
Author: Svetlana Filatova
Since December, people in St. Petersburg have been vaccinated against coronavirus: at first they were sent for vaccination in an organized manner, now any resident can sign up for an injection. The editors of Peterburg2 found out how the vaccination process goes and what are the reviews among those who have already been vaccinated.
On December 10, vaccination of physicians, teachers, military personnel, and social workers began in the northern capital. On the eve of the new year, it became possible for anyone to sign up for a vaccination. Earlier, in a special article, we told where you can get vaccinated against COVID-19 in St. Petersburg, whether it is possible to get vaccinated in private clinics, how to sign up, and whether it is worth getting vaccinated if you have already been ill.
And now we have collected feedback from St. Petersburg residents who have already been vaccinated against coronavirus and share their impressions.
“After the test, I laughed out loud”: stories of those who were vaccinated and still fell ill with coronavirus was, but in October 2020, the corresponding symptoms appeared and after recovery, a small amount of antibodies appeared. So, most likely, she was ill in a mild form.
They were vaccinated from work in an organized manner, the dates and time at which they had to come to the clinic were distributed among those who wished. Since the clinic is private* and the schedule, in general, was respected, there was practically no need to wait for your turn.
Vaccinated with Sputnik V in two stages: the first at the beginning of December, and the second at the end of December (after 21 days).
Three days before the first vaccination, we had a PCR test for COVID-19 (to find out if there is an active disease) and quantitative tests for IgM and IgG antibodies (to find out if vaccination is required or if our own antibodies are enough to protect the body ). Prior to vaccination, those with a negative PCR and a low level of antibodies were allowed. We were vaccinated in a private clinic, so we only needed a passport with us. Before the vaccination itself, there was a full examination by the therapist, which included taking an anamnesis, measuring temperature, pressure, examining the throat and phonendoscopy, and also at the appointment, the therapist talked about possible side effects after vaccination (the most common is an increase in temperature to 38-39degrees, weakness, muscle aches and headache). After an appointment with a therapist, if there was a permit, they were immediately taken to the treatment room for vaccination. The clinic also required a mandatory 30-minute stay in the facility after vaccination (to quickly provide assistance if an allergic reaction occurs).
After the first vaccination, I did not show any side symptoms, even the temperature did not rise above 37, but after 12 hours my husband's temperature rose to 38.5 degrees, his head hurt and there was severe weakness. All symptoms (except for a mild headache) disappeared after another 12 hours and did not appear again. After the second shot, about 12 hours later, both of us began to have flu-like muscle aches. This also continued for 12 hours, after which the symptoms disappeared.
*Editor's note: mass vaccination is not carried out in private clinics at the moment, in this review we are talking about the preliminary agreement of the organization and the place of vaccination.
Vladimir, 60 years old, journalist
In early December 2020, before going to the sanatorium, I did an Igm test. The result was negative. After that, however, I had snot and tears, but the scent remained and the taste too, there was no temperature. I had slight doubts about whether to do it. But I decided - there will not be two deaths, and the consequences of vaccination, some good, some not so, are not eternal. Around February 20, I will find out if the game was worth the candle.
I was signed up for vaccination through the Union of Journalists of Russia: before the new year, they issued a call for everyone, but only two of our editorial staff expressed a desire to be injected. After the New Year, they clarified the place and time of vaccination: I was vaccinated at polyclinic No. 39 of the Central District on Malaya Konyushennaya. We didn’t have any waiting list for vaccination — there would be a desire.
I was vaccinated on January 6 with Sputnik: before the injection, they even showed me an ampoule with an inscription on it. The procedure is as follows: first you need to fill out four documents (with general information, a questionnaire, consent to the processing of personal data and a memo). Then, on a first-come, first-served basis, a therapist examines: he measures the temperature (non-contact), saturation level, pressure and pulse, and listens to breathing. He also asks about contraindications, chronic diseases, medications taken, etc. In addition to the listed papers, you need a passport, SNILS and compulsory medical insurance policy - their data is entered into the database.
As far as tests are concerned, nothing is required. According to the mind, it would be necessary to do a text for IgM antibodies (or a PCR test) before vaccination, but in reality this is not required. However, if quite recently (or now) there were some signs of SARS or other infection, and if, for example, you are going on a long journey tomorrow, they advise you not to do it. In general, the last word is up to the therapist - if you honestly don’t tell him everything yourself or he doesn’t understand that it’s better not to, they will. After the therapist, “fives” are formed and, as the vaccine is ready after defrosting, injections are given. After vaccination, they are asked to wait half an hour in order to assess the patient's condition immediately after vaccination. In general, the whole procedure takes from one to two hours. It is better to sign up for the middle of the day: in the morning, those who want to inject more and longer will have to wait in line, and in the afternoon it may happen that the “five” is not typed.
I've had one injection so far - on January 27th I'll go for the second one. After the first injection, I did not have any negative ones. The injection site was a little reddened, it ached a little. But no numbness, no burning cheeks, no fever, no flu. In the following days (and on the 13th it was already a week since I injected), nothing has changed - no “side effects” or alarming symptoms.
Dmitry, 45, teacher at school
did not have Covid. Inoculated with "Sputnik V" from work in an organized manner: at the end of December (1 dose), in mid-January (2 dose). For vaccination, they were asked to bring the results of two tests (antibodies + PCR) - it was expected that both were negative. I gave it myself. Apparently, it is possible in the clinic, but it would be an extra hassle.
An examination was carried out in the polyclinic on the day of vaccination (temperature + pressure + general examination). It all took about two hours in total. While you fill out the paperwork, there is a queue for an examination, vaccination, then they ask you to sit for another 30 minutes - in case of an allergy.
After vaccination, on the same day, everything was fine. At night, apparently, the temperature rose, but in the morning it was gone, the next day - aching in the bones, weakness (feeling of "boiled"), slight pain at the injection site. On the third day the symptoms were almost gone.
Fedor, 23 years old, school teacher
Never had Covid. At work they offered to get vaccinated, I agreed. Vaccination took place on 12/24/2020 and 01/13/2021 with Gam-COVID-Vak.
The organization in the polyclinic left much to be desired. For the first time, it was necessary to wait 20 minutes near one office, where they checked the lists (of those who came), then stood in line for a therapist for more than an hour, and then waited another half an hour until a fifth person was found. The fact is that the ampoule opens for five, it cannot be stored for a long time, because there are some special conditions there. So, due to the fact that at the very beginning we were counted incorrectly, we had to wait a long time at the end (we were the last to go).
The second time around, everything was much more organized and there were no long queues.
There was no preparation for vaccination, the examination is carried out rather formally, on the spot you need to fill out two questionnaires with personal data and health information, as well as sign a consent.
The next day after the first vaccination, he felt chills, malaise, muscle weakness, headache. I slept almost all day, then it became easier, but for quite a long time there were unpleasant sensations in the injection area. The second one was done today (01/13/2021), so far I can’t say anything.
Anna, 23 years old, journalist
I don’t know if I had coronavirus or not, because I didn’t take an antibody test. But, judging by the state of health for the last 10 months, she did not get sick.
Was vaccinated in an organized manner on January 8, 2021 "Sputnik V" ("Gam-COVID-Vak"). Vaccination was suggested by the health committee.
In my case, there was no preparation for vaccination. I was asked to bring my passport, SNILS and compulsory medical insurance policy. In the clinic, before vaccination, it was necessary to fill out a consent and a questionnaire. Here are some questions: have I had covid, have I been in contact with infected people in the last 2 weeks, what chronic diseases do I suffer from, etc. I was also given a memo that talked about possible reactions to the vaccine. There was also a reminder of the timing of the introduction of the second component of the vaccine.
Before the vaccination I was examined by a therapist (listening to the lungs, measuring oxygen saturation, pressure, pulse).
What surprised me: before vaccination, they do not take an analysis for antibodies and do not ask for results if you have previously done such a study.
I've only had my first injection so far. At first there was absolutely no reaction, even a surge of strength appeared. After 13 hours, typical flu-like symptoms began: a terrible chill, a temperature of 37.2, plus the deltoid muscle got sick (the drug is injected into it). The next day, the temperature and chills disappeared, but there was severe weakness, body aches, and a headache. On the third day it was all over. Today is the sixth day after the vaccination: the pain in the deltoid muscle persists, but is less and less noticeable, almost imperceptible.
Natalia, 30 years old, marketer
I didn't have coronavirus. I was vaccinated on January 11 myself (Sputnik V): I came to the nearest clinic to attach to it and sign up specifically for a COVID vaccine. There, at the same time, they were urgently looking for one who wanted to, as someone did not come. I decided to go. Therefore, we can say that I was lucky, the vaccination was done on the day of treatment. The rest are put on a waiting list and they wait their turn. In order to be vaccinated, you must be attached to the clinic. I was not attached, for this I took a standard set of documents - a passport, a policy, SNILS. You don't need anything for the appointment.
There is an examination by a general practitioner before vaccination. They measure temperature, pressure, check saturation, listen to the heartbeat. They ask about chronic diseases, taking medications, allergies, whether or not they were ill with covid / whether they had previously taken a PCR test or antibodies. No tests were required before the vaccine in the hospital. The doctor told me how the procedure would go, what side effects might be and what medications, in case of them, to take. Gave recommendations.
I signed a standard package of documents: a questionnaire describing whether there were contacts with sick people, the presence of a cough, sore throat, etc., as well as consent to medical intervention. When vaccinated, a memo is issued with recommendations and possible side effects, and the date of the next dose, as well as a certificate that the first dose of the vaccine was administered.
You are asked to stay at the clinic for 30 minutes after vaccination to monitor for possible allergic reactions. I had nothing, the nurse was constantly interested in how I felt. In the evening after the vaccination, a mild flu-like condition began: bones began to break, chills, the temperature rose slightly. I drank a paracetamol tablet, and in the morning everything was gone. There were no other sensations except for these yet, everything was as usual.
Victoria, aged 45, soldier
I had coronavirus 4 months ago with more than 50% lung damage. Doctors said that for six months I could not be afraid of anything. But when I passed the tests for antibodies in the clinic: they were not found at all, so I decided to get vaccinated.
Signed up myself. The first vaccination was on December 26 (Sputnik V). The second time will be vaccinated on January 15th.
You do not take anything with you for vaccination. You come, the doctor starts a card, completely examines, describes everything.
There were absolutely no problems after vaccination. The doctor picked up the phone, for the first three days he called and asked about how he was feeling. I also keep a special diary for public services. I get reminders on the days when I need to fill out. There are given questions in the form of a test (yes / no). I'm waiting for antibodies.
Husband on December 30 also signed up for vaccination while waiting for a call.
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How to learn to dance shuffle - Lifehacker
December 15, 2019LikbezSports and Fitness
Master the basic movements, and then improvise and get high.
Author of Lifehacker, athlete, CCM
This dance style includes a lot of freedom and improvisation. That is why he is so good. You can master the basic movements in a couple of hours, and then complicate them to infinity and combine them with each other, create your own combinations and spy on others.
Dance in sneakers, socks or barefoot, in any outfit, anywhere.
Master the basic movements of the shuffle
In this style, you do all the basic movements with your feet, your arms most often move freely - according to your heart.
This is the most basic and essential shuffle movement. You can do it in three different ways.
The movement begins by bending your knee and lifting one leg. Next, you need to simultaneously put both legs - supporting and raised - at a distance of one step from each other.
The raised leg is placed forward on a full foot, the standing one behind slips back on the ball of the foot and remains on it - the heel is not placed on the floor. The weight is evenly distributed between the two legs.
After that, it remains to return to the starting position. To do this, the front leg slides back, and at the same time, the back leg is pulled up. You find yourself in the starting position and repeat the cycle. The movement itself is soft and springy: do not stick into the floor, keep your legs relaxed.
This is a lighter and faster running man look that may be needed for some combinations. Here you put your foot not on the whole foot, but on the heel. At the same time, the one standing behind remains on the toe.
In this variation, the foot is placed forward on the pad. At the same time, the one standing behind also remains on the ball of the foot, and the body leans slightly back.
In this movement, one foot constantly makes a “herringbone” - turns the heel in and out - and the second touches the floor and immediately rises back.
When the heel of the skating leg turns inward, the toe of the other leg touches the floor; when outward, the other leg rises, turning the knee inward.
It turns out two positions: closed - when the legs are wrapped with the knees inward, and one leg is raised, and open - when the legs are turned out with the knees outward, and the toe touches the floor. Practice doing the T-step in both directions: slowly at first, then with acceleration.
You jump on one foot, and the other touches the floor in different places: on the side of the supporting leg, across, behind - anywhere you want. You can put your foot on the toe or on the heel - the latter is called a kick. The supporting leg can simply rise low or perform a T-step - move the heel out and in.
To begin, you turn your knees and toes inward and lift one leg. Then turn your toes and knees outward, and put your raised leg forward crosswise. Repeat the same with the other leg.
All movement occurs on the balls of the feet, the heels do not fall to the floor. You can move both forward and backward.
First you put your feet crosswise with your toes outward with a jump, then you also spread your legs apart with a jump.
One leg is straight, standing on the whole foot, the other is with a bent knee on the pad. Leaning on the pad, you slip the foot of a straight leg back, as if wiping the sole on the floor.
Immediately after the slip, you turn around. In the turn, the straight leg bends and goes to the pad, and the one that was on the pad, on the contrary, turns on the heel. After that, it remains only to change legs and move in the same way in the other direction.
From the starting position - standing with a raised leg, as in Running man - you turn your hips to the side with a jump and put your legs crosswise.
The front foot is on the heel, the back foot is on the ball. Then you jump back to the starting position and do the same on the other side.
From the starting position, you turn your hips to the side with a jump and spread your legs a step apart from each other. The standing foot in front is placed on the heel, the standing one behind remains on the pillow. Then, with a jump, you collect your legs and do the same on the other side.
Try other variations of the basic shuffle movements
You can perform basic movements in different directions: forward and backward, turning around. This will give you more freedom to improvise.
Variations Running man
Do several times in place and then turn around. You can also try walking this way to the side. Each time the leg will need to be placed slightly crossed in order to slowly move to the side.
You can drop your foot on the toe, on the whole foot, touch the floor to the side of the supporting leg or forward and behind it.
You can also keep the other leg on the floor at all - leave it on the toe and turn the knee in and out.
Here one more element is added to the movement – the heel strike. In the starting position, you wrap the toes of the feet and knees inward, and then jump on the heels, turning the socks to the sides.
From this position, without jumping, you turn your toes and knees inward, cross your legs with a jump, turning your feet with your toes outward, and then return to the starting position.
After three turns of the Charleston, turn both toes in one direction and then in the other. At the end, you can turn the knee to the side.
Connect familiar shuffle moves
While you lack the skills to move freely and come up with something of your own, learn a few combinations. They contain interesting movements that will replenish your dance vocabulary.
This is a simple combination of two basic movements - Running man and T-step. First take five Running man steps, then four T-steps to the side and repeat the same in the opposite direction.
Another combination of two basic movements. Here you do three Running mans, then one T‑step with a back foot touch, and two front heel touch kicks. The same on the other side.
There are no standard steps here, but there are already familiar Sidekick and transition from heels to toes.
Learn more difficult combinations
We will add some videos with good combinations.
1. Cool video for beginners: movements are repeated in slow motion to make it easier to dance to the music.
2. And here the combination is analyzed step by step in slow motion, dividing it into three parts. Very comfortably. Look for more on this channel, there are several such analyzes.
3. No slowdown here, just a great combination. But you already know almost all the movements, so you can figure it out. If something is not clear, watch the video at a speed of 0.25.
Pick up the music and improvise
Surely you have favorite songs to shuffle to.