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Complete training plan videos for turns, leaps, endurance, core, ankles, balance & so much more! Filter through training plans for your Dancer’s

  • Level: Beginner through Advanced
  • Goals: Endurance, Strength, Flexibility, Balance
  • Desired Skills: Turns, Leaps, Kicks, Acro Tricks

Members can download, print, or pull up training plans in class or easily make your own for specific dancers.

Each plan is easily modified, takes less than 15 minutes, and is easy to execute for any style or dance level.

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Arms and Back

Do this circuit for 30 seconds, rest for 30 and repeat 2 times. Band Pull Apart Squat and Drive  Push Up Knee Tap Tricep Plank Jack Banded Shoulder Press 

Back and Core

For stronger motions, better posture and a more powerful upper body. Do each exercise for 30 seconds, rest for 20 seconds and repeat two more times. Banded Plank and Reach Banded Hover Row Push Up Row Down Dog Jack

Upper Body Workout

For your turns, pom motions and everything in between! Perform 30 seconds of each exercise 3 times through. Renegade Row  Banded Shoulder press Negative push up Banded Lat Pull down  Push up until failure 

Upper Body and Back

Perform each exercise for 40 seconds, rest for 20 and repeat 3 times total. Push Back Plank and Hold Two Leg V Up with Yoga Block Banded Back and Shoulder Drill Chest Press    

12 Minute Full Body

Perform each exercise for 40 seconds, rest 20 seconds. After completing all exercises, rest 2 minutes and repeat. Side Plank Abduction Relevé Ball Squeeze Goblet Squat Knee Tuck Up Down Plank Dynamic Jump Squat

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