Anya – Lower 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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Anya – Lower Body
Warmup: jumping jacks, high knees, jog in place
*20 reps is 10 reps per leg*
Set 1: repeat 3 times
1) banded bridge step out – 20 reps
2) bridge slide out – use same band, 20 reps
3) lunge kick back – try holding 5 lb weights in hands, 20 reps
Set 2: repeat 3 times
1) hamstring curl – heavy band, 20 reps
2) banded donkey kick crunch – 20 reps
3) hamstring lift – hold 8 lb weight on lap, 10 reps
Set 3: repeat 3 times
1) wide to narrow reverse lunge – 20 reps
2) straight leg hip flexion – use band around thighs, 20 reps
3) curtsy lunge – hold 8 lb weights, 20 reps
Arms: 30 SLOW push-ups
