Upper Body

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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Mini Friendly Workout

For all the teachers with unlimited patience who are working with the tiny dancers. Walking Airplane Warm Up (across the floor) Balance Challenge 1 (5-10) Adductor Drill (10) Releve Ball Squeeze (10) Squat High Five (10) Plank High Five...

Upper Body Workout

For your turns, pom motions and everything in between! Perform 30 seconds of each exercise 3 times through. Renegade Row  Banded Shoulder press Negative push up Banded Lat Pull down  Push up until failure 

Upper Body and Back

Perform each exercise for 40 seconds, rest for 20 and repeat 3 times total. Push Back Plank and Hold Two Leg V Up with Yoga Block Banded Back and Shoulder Drill Chest Press    

12 Minute Full Body

Perform each exercise for 40 seconds, rest 20 seconds. After completing all exercises, rest 2 minutes and repeat. Side Plank Abduction Relevé Ball Squeeze Goblet Squat Knee Tuck Up Down Plank Dynamic Jump Squat

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:   Banded Back and Shoulder Drill (10) Push Up Down Dog (10 total) Banded Hover Push Back (10, each side) Bent Over Row...

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