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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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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)...

Kick Hook-Ups

 As many of you are beginning your Fall season, take the time to improve the cleanliness of your kick hook ups.   Spiderman Plank (20 total) Flutter Kick Shoulder Press (20 total) Banded Hover Row (10, each side) Superman Lat Pull Down (20...

Turn Consistency and Timing

This workout is focused on anti rotation exercises for dancers to lean to the side or back when turning. Strengthening their trunk and improving their ability to stack their bodies and rotate in one piece.  40 seconds of each, two times through.   Bird Dog Banded...

Shoulder and Back

  Open Book Stretch (10) Lateral Bear Walk (20 total) Spider Man Plank (12-15) Banded Lat Pull Down (10-12) Tick Tock Arms (20 total) Banded Back Row (10-12)   Alternate sides. Repeat 2-3...

Mind Body Connection in your Off Season

The best way to approach your off season is to focus on mind body connection, overall strength and then endurance. This plan is step one. Inch Worm Ankle and Glute Warm Up Adductor Drill Lunge One Leg Deadlift Negative Push...

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