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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Single Leg Burn Out

Strengthen your “weak side” and avoid over- use injuries on your “strong side” by training each leg individually and dynamically.    Balance Challenge 3 Single Leg Deadlift Directional Change Kettlebell Passé Extend Single Leg Glute Bridge with Adduction Reverse...

Glute Warm Up and Engagement

Banded Monster Walk (12, each direction) Squat Hold (20 seconds) Banded Monster Walk (12, each direction) Yogi Squat (20 seconds) Banded Monster Walk (12, each direction) Banded Half Squat (20 seconds) Repeat once...

Full Split Leap

  Standing Abduction Banded (20, each side) Banded Hip March (20, each side) Repeat 2 times. Then – Reverse Lunge (12 total) Single Leg Glute Bridge (12, each side) Repeat 2 times.

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...

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...

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