Glutes

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 –...

Stronger Quads for Straighter Legs

Do each exercise for 40 seconds, rest for 20 and repeat 3 times. Make sure you’re fully extending the leg toward the 2nd and 3rd rounds when you’ll want to start bending the knee. Banded Abductor Lift Single Leg Glute Bridge with Adduction Monster Walk Hip Drill...

Hamstring Health = Hamstring Length

Ditch the outdated stretches when your hamstrings are feeling tight and take the time to strengthen them. Side Lunge Squat Warm Up (10, each side) Hamstring Curl (12-15, each side) Banded Bridge Step Out (12-15, each side) Balance Challenge 3 (10, each side) Staggered...

Front and Back Leg Height in Jumps and Leaps

Perform these exercises as a circuit, doing each exercise for 30 seconds and resting for 30 seconds. Then, repeat with a thicker band and increase time to 40 seconds of work and 20 seconds of rest.   Standing Hip March Hip Bridge Advanced Two Leg V Up with Yoga...

Get your Leg Above 90!

For all the dancers who CAN lift their leg above 90 degrees BUT can’t keep it there without a hand. Advanced Clam Shell Straight Leg Lift Seated Hip Strength Drill 2 Seated Hip Strength Drill 1

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