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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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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: Superman Lat Pull Down (10) Wheel Pose (1-3) One Leg Hip Bridge (10, each side) Bow Pose...

Improve Jump and Leap Technique

Use this plan to improve jump height, extension and alignment.  Perform these exercises two or three times for 40 seconds each.   Banded Curtsey Squat Hover Plank Kick Back Jump Squat  Row Standing Abduction Banded Advanced Skater...

Improve Turn Technique

Use this plan to improve posture, upper body placement and lower body placement for turns. Perform these exercises twice through, doing 20 repetitions of each before turning:   Banded Hover Row Scissor Slice Abs Knee Drive Mountain Climber Knee Tuck Bowler Squat...

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...

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