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Core

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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Core Strength and Stability

Training more than just the core, this workout challenged major muscles like the glutes and hips for single leg stability and overall power and control.   Hover Plank Kick Back (10, each side) Rope Climb Core (10 total) Mountain Climber Knee Tuck (20 total)...

“I Just Want a Quick Warm Up”

Do this dynamic warm up before you stretch for any style of class. Advanced Reverse Crunch (30 seconds) Combo – Squat Lunge (30 seconds) Repeat 3 times

STOP Gripping the Quads

Advanced Clam Shell (12, each side) Standing Hip March (12, each side) Banded Dead Bug (20 total) Seated Hip Strength Drill 1 (10, each side) Repeat Two Times.

10 Minute Core Warm Up

Great addition to your dynamic warm up! 30 – 40 seconds of each Rest one minute Repeat   Mountain Climber Knee Tuck Leg Lower and Pulse Side Plank Leg Lift Thigh tap

La Seconde Legs

This plan is going to being stability and control to the once swinging and dipping a la seconde working leg.   Dynamic Warm Up Series (4 times) Banded Dead Bug (20) Standing Hip March (12, each side) Mountain Climber Knee Tuck (20 total) Turn Out and Core Drill...

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