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Hips

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

Better Turn Out

Short warm up before starting any class to improve turn out. Dynamic Hip Flexor Stretch (30 seconds, each side) Hip Opener (30 seconds, each side) Half Pigeon Stretch (30 seconds, each side) Clam Shell (20, each side) Banded Turn Out Drill (5-10, each side) Hip Lift...

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.

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...

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