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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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Exercises for Finishing Your Movements

This training plan is focused on building strength in the upper body for finishing movements as well as pom motions and improved posture. Chest Press Modified Push Up Bent Over Row Banded Pull Apart Partner Over Under Hundreds Banded Pull Apart (with jumping jack)...

Upper Body Strength – with Partners!

Perform these exercises to improve turn timing, pom motions and lines. Split your team in half. One side begins with negative push-ups (15 seconds) while the other half will be performing Super Man Lat Pull Down (15 seconds). SWITCH so each side is doing the opposite...

Sharper Pom Motions

This workout is designed to build strength in the back and shoulders to build stronger pom motions and keep shoulders down in all skills. Do each exercise for 20 seconds. Rest. Do each exercise for 30 seconds. Rest. Do Each exercise for 40 seconds. Single Arm Banded...

Kick Hook-Ups

 As many of you are beginning your Fall season, take the time to improve the cleanliness of your kick hook ups.   Spiderman Plank (20 total) Flutter Kick Shoulder Press (20 total) Banded Hover Row (10, each side) Superman Lat Pull Down (20...

Upper Body and Core Circuit

Complete exercise 1- 3. After doing 5 negative push ups, Rest 30 seconds and move in to exercise 4-6. After doing 5 negative push ups rest one – two minutes and repeat. One Leg V Up Banded Bicep Curl Negative Push Up Figure 8 Abs Tick Tock Arms Negative Push...

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