Knee Strength and Length

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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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Ditch the outdated stretches when your hamstrings are feeling tight and take the time to strengthen them.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...

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.

Better Extension

This plan brings attention to the muscles needed for a stronger supporting leg and to stabilize the hip for longer and stronger extensions.   Do each for 60 seconds with short rests between. Rest for 1 minute and repeat.   Clam Shell Standing Hip March Hip...

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