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Hamstrings

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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“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

Higher Kicks

Hamstring strength and mobile hips are the focus of this quick kick warm up.   Jumping Jack Step Out (10) Hamstring Curl (10, each side) Hamstring Stretch (Advanced)  (10, each side) 90/90 Hips (20 total) Elevated Clam Shell  (10, each side) Standing Hip March...

Straighter Knees and Legs

Before you start turning, do these exercises 2 – 3 times to strengthen the muscles needed for stronger and straighter knees.   Balance Challenge: 1 Narrow Squat Pulse Lunge One Leg Deadlift Elevated Heel Taps

Extra “POP” in Jumps and Leaps

Use this training plan to give jumps and leaps that extra push at the top. Do the whole plan two times.    Banded Turn Out Drill (10) Advanced Clam Shell (10, each side)  Combo – Squat Lunge (10, each side) Hover Plank Kick Back (10) Standing Hip March (10,...

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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