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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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...

Exercises to Improve Spotting

There are many non strength training ways to improve spotting like placing a post it note on the wall or practicing in a spinning office chair but before you do that, make sure your body is prepared to rotate in one whole piece with these exercises Perform 20 of each...

Exercises for Finishing Your Movements

This training plan is focused on building strength in the upper body for finishing movements as well as pom motions and improved posture. Chest Press Modified Push Up Bent Over Row Banded Pull Apart Partner Over Under Hundreds Banded Pull Apart (with jumping jack)...

Upper Body Strength – with Partners!

Perform these exercises to improve turn timing, pom motions and lines. Split your team in half. One side begins with negative push-ups (15 seconds) while the other half will be performing Super Man Lat Pull Down (15 seconds). SWITCH so each side is doing the opposite...

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