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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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Straighter Legs in Jumps and Leaps

This plan strengthens the muscles needed for straighter legs and the muscles needed for power and height so legs have time to lengthen fully before coming back down.    Walking Airplane Warm Up (across the floor) Dynamic Hamstring Stretch (20 total) Lunge Kick...

Core Warm Up

Perform each exercise for 20 seconds. Rest for 20 seconds after both are done. Perform each exercise for 30 seconds. Rest for 20 seconds after both are done. Perform each exercise for 40 seconds. Rest for 20 seconds after both are done.

Toe Touches

Common challenges I see with toe touches and side leaps: legs bent, knees forward, hips sinking and overall lack of power. Perform these exercises twice after your dynamic warm up to improve these skills.   Standing Abduction Banded (12, each side) Hip Flexion...

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...

Core and Glute Warm Up

Do the following exercises for a dynamic warm up with special attention on the core and glutes for stronger skills and less injuries in the hips.   Perform 30 seconds of each exercise in the combo ,then move on to the next exercises. Performing each for 40...

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