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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Acro Power

When you’re warming up for acro, the legs, core and back are essential for power. Perform each exercise for 8 -10 repetitions 2 -3 times. Each time you repeat, add a thicker band. Banded Back and Shoulder Drill Push Up Knee Tap Banded Shoulder Press Two leg V –...

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    

Back Strength and Flexibility

With improved back flexibility comes the responsibility to make sure strength is also present.  Do these four exercises three times in a row:   Banded Back and Shoulder Drill (10) Push Up Down Dog (10 total) Banded Hover Push Back (10, each side) Bent Over Row...

Exercises to Improve Spotting

There are many non strength training ways to improve spotting like placing a post it note on the wall or practicing in a spinning office chair but before you do that, make sure your body is prepared to rotate in one whole piece with these exercises Perform 20 of each...

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